With Christmas and New Year around the corner, it's more important than ever to safeguard your health so you can enjoy the festive season without battling a cold or flu.
Whilst vaccines and good hygiene are vitally important, a strong immune system can make all the difference. Here’s a guide to foods and supplements that can give your body the extra edge against winter infections.
1. Load Up on Vitamin C
Vitamin C is one of the most well-known immune-boosting nutrients, essential for stimulating the production of white blood cells, which are vital in fighting infections. Luckily, this vitamin is easy to find in a variety of fruits and vegetables:
Oranges, grapefruits, lemons, and limes are packed with Vitamin C, and a fresh glass of citrus juice is a great way to start your day.
Bell peppers have even more Vitamin C than most citrus fruits.
Kiwis, strawberries, and guava are also excellent choices and make delicious, seasonal additions to fruit salads or snacks.
If fresh options are limited, consider a Vitamin C supplement. For most people, 500-1000 mg per day can give a good boost, but consult your GP if you're considering higher doses.
2. Don’t Forget Zinc
Zinc is another powerful ally against colds. It can help reduce the duration of cold symptoms if taken at the first sign of illness. You can find zinc in foods like:
Red meat, poultry, and shellfish (especially oysters) are rich in zinc.
Pumpkin seeds, beans, and chickpeas provide a vegetarian-friendly zinc source.
For a preventive boost, consider a daily zinc supplement, especially during peak cold and flu season.
3. Boost Your Vitamin D Levels
In the UK, where sunshine can be scarce during the winter months, many people become deficient in Vitamin D. This vitamin plays a critical role in immune function, helping to prevent infections and fight viruses. Foods high in Vitamin D include:
Oily fish (such as salmon, mackerel, and sardines)
Egg yolks and fortified cereals
Mushrooms (especially those exposed to sunlight)
For many, a Vitamin D supplement is necessary during the winter. The NHS recommends adults consider a daily supplement of 10 micrograms (400 IU) during autumn and winter.
4. Probiotics: Support Your Gut Health
Did you know that a large portion of your immune system resides in your gut? Healthy gut flora help regulate immune responses and protect against harmful pathogens. Foods rich in probiotics can boost gut health and improve your immune defences:
Yoghurt, especially those with live cultures, is a good source of beneficial bacteria.
Kefir and kombucha also provide diverse strains of probiotics.
Fermented vegetables like sauerkraut, kimchi, and pickles are tangy and immune-friendly.
Consider a probiotic supplement if you’re not a fan of fermented foods. Look for one with multiple strains and a high colony-forming unit (CFU) count for maximum benefit.
5. Spice It Up with Garlic and Ginger
Garlic and ginger are two pantry powerhouses that offer incredible immune-supporting properties:
Garlic is known for its antiviral and antibacterial properties, making it effective against colds. Try adding it to soups, stews, or even roasted veg.
Ginger has anti-inflammatory and antioxidant effects. It can soothe sore throats and aid digestion. A warming ginger tea with honey can help relieve early cold symptoms.
Both garlic and ginger supplements are available, but fresh options often provide the best benefit.
6. Go Green with Leafy Vegetables
Leafy greens like spinach, kale, and Swiss chard are packed with vitamins and antioxidants that support the immune system. They’re rich in Vitamin A, Vitamin C, and folate—all important for cell repair and protection. You can incorporate greens into smoothies, soups, or even as a side dish to keep your immune system in top form.
7. Add Elderberry and Echinacea for Extra Protection
Elderberry and echinacea are two herbal supplements often associated with fighting respiratory infections. Research suggests they may help reduce the severity and length of colds:
Elderberry is packed with antioxidants and is thought to combat viruses directly. Syrup or capsules are both convenient options.
Echinacea is often taken as a tea, tincture, or capsule and may help reduce inflammation and cold symptoms.
Always follow the dosage instructions and consult your GP if you have any underlying conditions before adding these herbs to your routine.
8. Hydrate with Herbal Teas and Bone Broth
Staying hydrated is key to keeping your immune system strong, as it helps flush out toxins and maintain mucus membranes in the respiratory tract. A few immune-boosting drinks to keep on hand include:
Herbal teas such as chamomile, peppermint, and green tea offer antioxidants and soothing effects.
Bone broth is nutrient-dense, providing amino acids and minerals that help support immune function and gut health.
If you’re feeling under the weather, warm drinks also help relieve sore throats and congestion.
9. Sleep and Stress Management
While not a food or supplement, quality sleep and stress management are vital for a strong immune system. Chronic stress and lack of sleep can lower immune defences, making it easier for colds and flu to take hold. Try practising mindfulness, meditation, or light exercise, and aim for 7-9 hours of quality sleep each night to keep your immune system resilient.
In Summary
With the right combination of nutrient-rich foods and well-chosen supplements, you can help your body fend off common colds, flu, and other infections this winter. As you prepare for a cosy Christmas and New Year, taking these small steps will ensure you’re well-protected and ready to enjoy the festivities in good health.
Disclaimer: This guide is meant for general health information and is not a substitute for medical advice. Consult your GP before starting any new supplements, especially if you have underlying health conditions or take other medications.