SUPPORTING immune health is essential for protecting your body against infections, especially now, during cold and flu season when exposure to viruses increases.

“The immune system acts as your body’s natural defence, identifying and neutralising harmful pathogens,“ said dietician Claudia Ashley. ”When your immune system is strong, it can respond quickly and efficiently, reducing the severity and duration of illnesses.“

Ashley said neglecting immune health, on the other hand, can leave you more vulnerable to frequent or prolonged sickness, which can disrupt daily life and lead to more serious health complications.

”A well-functioning immune system also helps maintain overall health and balance within the body. Beyond fighting infections, it plays a role in reducing inflammation and repairing damaged tissues, ensuring your body functions optimally. By prioritising immune health through proper nutrition, hydration, sleep, and stress management, you can enhance your resilience not only to seasonal illnesses but also to long-term health challenges, fostering greater energy, productivity, and well-being,“ she added.

Here are some effective strategies to support your health during this cold and flu season.

Boost immune-boosting nutrients

Vitamin C: Include citrus fruits, bell peppers, strawberries, and broccoli to strengthen immune defences.

Vitamin D: Incorporate fortified foods, fatty fish, and mushrooms, or consider supplements if levels are low.

Zinc: Add foods like nuts, seeds, beans, and lean meats to help reduce the duration of colds.

Antioxidants: Eat a variety of colourful fruits and vegetables, like spinach, berries, and sweet potatoes, to combat inflammation.

Prioritise gut health

Probiotics: Include fermented foods like yoghurt, kefir and kimchi to support a healthy gut microbiome, which plays a key role in immunity.

Prebiotics: Consume fibre-rich foods such as garlic, onions, bananas, and whole grains to nourish beneficial gut bacteria.

Stay hydrated

Drink plenty of water to keep mucous membranes moist, which helps trap and expel germs. Herbal teas and broths can also be soothing and hydrating.

Incorporate healthy fats

Include omega-3 fatty acids from sources like salmon, walnuts, chia seeds, and flaxseeds to reduce inflammation and support immune function.

Limit immune-suppressing foods

Reduce intake of refined sugars, highly processed foods, and alcohol, as these can weaken the immune response.

Spice it up

Add immune-supporting spices like turmeric, ginger, garlic, and cinnamon to meals, which have anti-inflammatory and antimicrobial properties.

Balanced eating

Focus on whole, nutrient-dense meals to provide your body with the energy and nutrients it needs to fight off illness.