Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition.
The immune system is your body’s first line of defence, protecting you from harmful bacteria, viruses, and other invaders. To keep it functioning effectively, providing the right nutrients through your daily diet is essential. This guide explores how food can boost immunity, prevent illness, and improve overall well-being.
What weakens the immune system?
The body’s ability to fend off infections depends largely on your habits. A poor diet, combined with other unhealthy behaviours, can impair immune function. Common factors that weaken immunity include:
Unhealthy habits: Smoking, excessive alcohol intake, and a sedentary lifestyle reduce immune strength.
Sleep deficiency: Consistently getting too little sleep makes the body less able to fight off infections.
Environmental stressors: Exposure to air pollution and toxins weakens the body’s defenses.
Emotional challenges: Chronic stress, depression, and fatigue can dampen immune response.
Poor nutrition: A diet lacking essential nutrients can lead to weakened resistance against pathogens.
Why diet matters for immunity
A balanced, nutrient-dense diet is a cornerstone of good health. Avoid diets that severely restrict calories or specific food groups, as these can lead to nutrient deficiencies and increase susceptibility to infections. Instead, focus on variety and moderation to keep the immune system resilient.
Foods that boost immune health
1. Vibrant fruits and vegetables
Make fruits and vegetables the foundation of your meals, aiming for a colourful selection daily (around 400g). Packed with vitamins, minerals, and antioxidants, these foods help the body combat inflammation and oxidative stress.
Prioritize naturally colorful options like deep red, orange, and blue produce.
Great choices include carrots, bell peppers, and berries.
2. Vitamin c-rich foods
Vitamin C is a powerhouse nutrient for immunity. Some excellent sources include red bell peppers, which provide about 180mg per 100g, and kiwi, with roughly 90mg per fruit. Local, in-season options like cabbage and beets are also highly nutritious.
Tip: Don’t overlook fresh herbs such as parsley and dill—they’re flavorful and packed with immune-boosting nutrients.
3. Healthy fats: Fish, seeds, and nuts
Healthy fats are critical for reducing inflammation. Omega-3 fatty acids, found in oily fish such as salmon, sardines, and mackerel, are particularly effective. Nuts and seeds provide beneficial fats and essential nutrients like selenium and zinc.
A small handful of unsalted nuts (about 30g) can improve immune health.
Rotate nuts for variety; almonds are rich in vitamin E, while walnuts provide omega-3s.
4. Fermented foods for gut health
Your gut plays a key role in immunity, housing trillions of microorganisms that regulate the body’s defences. Include probiotics like yogurt, kefir, and fermented vegetables (e.g., kimchi and sauerkraut) to maintain a healthy gut microbiome.
Tip: Consuming probiotics regularly supports a strong intestinal barrier and better immune response.
5. Low glycemic index foods
Eating foods with a low glycemic index (GI) helps manage inflammation and promotes stable blood sugar levels. Whole grains, legumes, and minimally processed carbs are excellent options.
Tip: Cooking methods matter—pasta cooked al dente has a lower GI than overcooked pasta. Cooling starchy foods like potatoes before reheating them increases resistant starch, which benefits gut health.
Tip: Cooking methods matter—pasta cooked al dente has a lower GI than overcooked pasta.
Cooling starchy foods like potatoes before reheating them increases resistant starch, which benefits gut health.
6. Immune-supporting spices
Incorporate spices like turmeric, ginger, and cinnamon into your meals. These contain natural anti-inflammatory and antioxidant properties that support immunity. Be cautious if you have digestive issues and consult a healthcare provider as needed.
Essential guidelines for an immune-supporting diet
To maintain a strong immune system, focus on including these:
A variety of fruits and vegetables for vitamins and antioxidants.
Whole grains for fiber and essential nutrients.
Fermented foods to improve gut health.
Healthy fats from fish, nuts, and seeds.
Spices and herbs with immune-enhancing properties.
A nutrient-rich, balanced diet is key to keeping your immune system robust and reducing the risk of illness. Avoid extreme restrictions and prioritize natural, minimally processed foods to support both physical health and mental well-being.
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Agata Tiurmorezow, Eating Disorder Recovery Coach
Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition. This allowed her to deepen her knowledge of nutrition and better understand how the body functions. For the past 10 years, Agata has been helping women achieve their goals, improve their health, and minimize symptoms of conditions like PCOS, endometriosis, thyroid issues, or menopause through a specially tailored nutrition plan, supplements, and exercise.
