Boost your immune system this winter


Eating to boost your immune system this winter

When it comes to diet, there is no strong evidence that links one particular food to cold and ‘flu prevention. However, there are a number of foods that are important for supporting a healthy immune system.

Keep in mind that the best thing you can do to strengthen your immune system is to make healthy lifestyle choices. Getting enough sleep, keeping active and having a nutrient rich diet can all help during cold and ‘flu season.

Brightly coloured foods help fight off the flu

Eating a wide variety of fruits and vegetables that are brightly coloured can help ensure you are getting ideal amounts of vitamins, minerals and antioxidants to support a healthy immune system.

  • Red fruits and vegetables like capsicum, tomato, strawberries and radishes contain antioxidants like anthocyanins, lycopene and flavonols.
  • Green fruit and vegetables contain a range of phytochemicals including carotenoids and flavonoids. Leafy greens also contain folate, an important B-group vitamin.
  • Yellow and orange produce get their vibrant colour from carotenoids. Folate, potassium and vitamin C are also often found in orange and yellow fruits and vegetables.
  • Purple-blue fruits and vegetales like red cabbage, eggplant and blueberries are rich in antioxidants and flavonoids.
  • White and brown fruits and vegetables are an important source of health-promoting phytochemicals such as allicin (found in garlic) and anthoxanthins. Bananas and potatoes, are also a good source of potassium, vitamin C, folate, niacin and riboflavin.

2 serves of fruit and 5 serves of vegetables a day is recommended but this is a challenge for many of us to meet. Here are some quicks tips for upping your intake of fruit and vegetables over the winter months.

Getting to 5 serves of vegetables a day

  • Get started at breakfast by adding spinach, tomato and mushrooms to an omelette or side of eggs.
  • Snack on a small tin of salt reduced baked beans throughout the day.
  • Making a sauce or casserole – add finely chopped carrots, celery and capsicum browning onions and garlic. Stir through baby spinach and mushrooms toward the end of the cooking time
  • Make a large pot of vegetable based soup on the weekend to use over the next few days for lunches and dinner. Add lentils for extra protein and fibre and choose reduced salt stocks to keep the salt content to a minimum
  • Keep frozen vegetables in your freezer for a convenient way to add vegetables to your meal without much preparation. Frozen vegetables are just as nutritious as fresh vegetables and do not contain added salt which canned vegetables often do.

Tips for increasing fruit intake

  • Add fruit to your breakfast – Try chopped pear and dates in porridge or cereal.
  • Make a breakfast smoothie by blending a banana, berries, oats and milk.
  • Keep a bag of frozen berries in your freezer for inspiration – add to yoghurt and baked goods for an antioxidant boost.
  • Fruit makes a fantastic morning or afternoon tea snack at work. At the start of the week take a few pieces along and store them in the fridge for the week.


Specific nutrients to boost your immunity


Zinc is crucial for the normal development and functioning of our immunity cells and antibodies. It’s best to get zinc from food sources as supplements can interfere with the absorption of other nutrients such as iron and copper.

Meat, fish and poultry are the major contributors of zinc to the diet but wholegrain cereals, fortified cereals, nuts and dairy foods also contribute substantial amounts.

Vitamin C

Vitamin C is important for maintaining a strong immune system. If you are having 2 serves of fruit and 5 serves of vegetables then you will be getting an adequate amount of vitamin C in your diet.

Vitamin C is a water soluble vitamin which means it can’t be stored by the body. This means you need to replace it daily by consuming vitamin C rich fruits and vegetables.