Winter is an especially important time to prioritise your health, and with the cold, flu and COVID running rampant, you definitely want to ensure your immune system is in peak condition to keep you fighting fit. So what are the best foods to keep your immune system healthy? And can you actually “boost” it?

Despite what you may have heard, your immune system can’t be boosted beyond its normal capacity. The goal is to equip your immune system with all the necessary tools (i.e. those essential nutrients also referred to as immunonutrients), to ensure it’s working optimally.

The immune system is a complex beast made up of specialised cells, proteins, organs and tissues that work harmoniously to help our bodies defend against infection. Research has shown that there are a number of these “immunonutrients” that our body requires to fight off infection, which include vitamins C, D, E, zinc, iron, selenium, and omega 3. Emerging evidence also suggests that up to 80% of our immune system is located in the gut! A great reason to ensure you’re eating the right foods to keep your good gut bacteria happy.

Immune health is certainly not as simple as ‘eat this magical food’, but rather choosing a variety of foods that provide you with the key nutrients. With that in mind, here are my top 7 immune supporting foods to include this winter:

1. Greek Yoghurt

Greek yoghurt provides a good dose of natural probiotic bacteria (i.e. Lactobacillus and Bifidobacterium) which are known to survive digestion and reach the large intestine. Probiotics are important for supporting your gut health - and as we now know the gut is the powerhouse of our immune system. I love to top yoghurt with wholegrains, seeds, nuts and fruits for a quick breakfast or sustaining snack.

2. Oats

Oats provide beta-glucans - a type of prebiotic fibre that has immune supporting properties. Think of prebiotics as food for your probiotics. Oats are also a source of zinc; add them to your yoghurt, banana bread, smoothies or granola mix for some added fibre and a side of immune support.

3. Kiwifruit

A single kiwifruit provides you with your daily requirement for vitamin C, and they’re in season! For some extra fibre you can eat the skin too (controversial, I know!). Our body needs vitamin C daily, so don’t forget to include vitamin C rich foods routinely. Note, whilst vitamin C won’t prevent a cold, it can reduce the duration and severity of symptoms.

4. Salmon

Salmon is an excellent source of omega 3, which research has shown can help to support optimal immune health. Whilst fish and seafood are the best sources of omega 3, walnuts, chia seeds, and edamame are great alternatives. Salmon also provides vitamin D (more on that later). I love teaming salmon with a side of roasted vegetables and a yoghurt based sauce to drizzle over. If you’re not into cooking, meal delivery service, MACROS, make a delicious Japanese Miso Salmon dish you need to try! Delivered fresh to your door and dietitian approved, this is one way to keep accountable, and help achieve those winter wellness goals

5. Brazil Nuts

Brazil nuts are a great source of selenium, which is vital for normal immune function. Just two of these delicious nuts provide you with your daily requirement. I love to throw them into a homemade trail mix for a handy snack.

6. Lentils

Lentils are a good source of immune supporting prebiotic fibre, protein, zinc and iron. They’re also so versatile - add them to salads, curries, stews and soups to boost the energy and nutrients, see MACROS Coconut Chicken & Lentil Stew for some extra inspiration.

7. Mushrooms

Mushrooms provide antioxidants and prebiotic fibre to support your good gut bacteria. Mushrooms can also be an excellent source of vitamin D - leave some mushrooms in the sun for an hour and they will produce their own vitamin D for you to eat! Vitamin D has an important role in immune function, and around 30% of adults have inadequate levels. This is especially problematic in winter as the shorter and cooler days can mean we spend less time in the sun. I love to throw mushrooms into stir fries, risotto, quiche, and pasta dishes.

Don’t forget, building a healthy immune system isn’t just about fighting infection when it hits, it’s about building the foundations to support your body’s ‘immune fitness’ so that it’s ready for battle if and when infection strikes.

ABOUT MARIANNE HUDSON

Marianne Hudson is an Accredited Practising Dietitian & Exercise Physiologist with over 10 years of experience in the health and food industries. Marianne is passionate about evidence-based nutrition, food innovation and individualised health advice, all of which is a valuable part of her current role as MACROS Lead Nutritionist.

Marianne graduated from the University of Sydney with a Bachelor of Science (Nutrition) (Honors), and a Bachelor of Applied Science (Exercise Sports Science). She has worked as a Clinical Dietitian & Exercise Physiologist providing tailored health and lifestyle advice, and more recently in the food industry, specialising in new product development, nutrition communications and food labelling. For more hot nutrition tips, be sure to follow Marianne on Instagram @foodforfight. Apart from weekend brunching, baking, and sipping tea, you'll find her navigating farmers markets and supermarket aisles in search of the latest food trends and local produce!

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Whether you’re looking to sort healthy work lunches, are too busy to cook of an evening, or need that extra boost to help you achieve your fitness goals, MACROS has a plan for you with meals that start at $9.40 each.