Nutritionist says spoonful of breakfast superfood 'boosts immunity'

As winter draws closer and the risk of seasonal illnesses rises, even simple daily habits can impact overall health and resilience. Nutrition experts stress that incorporating key foods into daily meals can naturally strengthen the immune system, helping everyone stay protected and well during the cold and flu season.

Nutritionists from Ski Famille, a catered ski chalet company, have shared insights into essential foods that can help boost the body’s immune system naturally.

Key immune-boosting foods

Citrus fruits: Rich in vitamin C, fruits like oranges, grapefruits, lemons, and limes are well-known for their role in bolstering white blood cell production, crucial for fighting off infections. Including a serving of citrus in your daily diet can provide a steady boost to your body’s immune functions.

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Garlic: More than just a flavourful addition, garlic contains allicin, a compound with immune-enhancing properties that help combat colds and other illnesses. Adding garlic to soups and stews can contribute to long-term health benefits.

Ginger: Packed with anti-inflammatory properties and antioxidants, ginger is effective in reducing inflammation and enhancing the body's defence mechanisms. It’s versatile and can be added to teas, soups, or smoothies for a warming, health-boosting effect.

Almonds: High in vitamin E, almonds play a complementary role to vitamin C by functioning as an antioxidant, helping maintain a robust immune response. Swapping out snacks for nutrient-rich options like almonds can strengthen overall health.

Spinach: This leafy green is loaded with vitamin C, antioxidants, and beta carotene, which can increase the infection-fighting capacity of our immune systems. Lightly cooking spinach helps retain its nutrients while making them easier to absorb.

Yoghurt: Considered a superfood, natural yoghurts with live cultures can stimulate the immune system to help fend off diseases. They’re also a great source of vitamin D, which is vital for immune regulation, especially during winter when sunlight exposure is limited. Try a spoonful for breakfast.

Balancing your diet for optimal health

Incorporating a variety of nutrient-rich foods is the most effective way to build a strong immune system. Nutritionists at Ski Famille emphasised that a well-rounded diet, complemented by adequate hydration, regular exercise, and sufficient sleep, can make a significant difference in maintaining overall health and vitality.

Nutritionist Sophia Moore, from Ski Famille, said: "Your immune system is your body’s best line of defence, and supporting it through nutrition is not only effective but sustainable. Simple changes, like integrating more of these powerful foods into your meals, can help your body stay strong and resilient throughout the year. We often overlook hydration and its role in immune health - ensuring you drink enough water daily is crucial for optimal body function.

"Alongside eating well, I always recommend clients get outside for fresh air when possible, even in colder months. Sunlight, even limited, can boost vitamin D levels, which are essential for immunity. Pairing healthy food choices with habits like reducing stress and prioritising good-quality sleep creates a comprehensive approach to health.

"It’s also important to consider the impact of processed and high-sugar foods on immune function. These can contribute to inflammation and weaken the body's defences over time. Choosing whole, nutrient-rich foods helps maintain balanced energy levels and supports the body’s natural ability to fight off illness."