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I'm a nutritionist – this is what I eat to support my immune system (and what I ignore)

Young man sneezing, wiping his nose with a piece of tissue paper

I'm a nutritionist – this is what I eat to support my immune system (and what I ignore)

Jo Williams

Published: November 11, 2026 at 3:46 PM

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Protect yourself against colds and flu this winter

As the weather gets colder and the days get darker, it feels as though everyone is coming down with something. With coughs and sneezes fairly constant, cold and flu season can make us think a little more about what we can eat to stay well.

However, despite being bombarded with advice about immune boosting foods, supplements and tinctures promising to keep winter bugs at bay, the honest answer is that there is no single solution to avoid getting ill.

As a nutritionist, I prefer to focus on giving my body the nutrients it needs through a varied, balanced diet, rather than chasing individual ingredients or expensive products. That means plenty of fruit and vegetables, a good mix of protein sources, fibre rich foods and some healthy fats. Here’s what I include during the winter months, along with a few things I’ve stopped worrying about altogether.

Breakfast: start the day with colourful fruit and fibre

Breakfast is an easy opportunity to include some of the vitamins and minerals which support immune function. I particularly like porridge made with milk, topped with berries, sliced banana and a sprinkle of seeds.

Berries are a great source of vitamin C and other antioxidants, while oats provide fibre, including beta-glucan. Adding milk gives you protein and calcium, while nuts and seeds contribute healthy fats and minerals such as zinc.

Vitamin C is particularly important because it supports the normal functioning of the immune system and helps protect cells from oxidative stress. It’s found in plenty of fruits and vegetables including berries, citrus fruits, kiwi, peppers and broccoli. You don't need to rely on expensive powders or concentrated wellness shots to get it. I’m a big fan of frozen berries, or fruit mixes which are a good affordable option available all year round.

The British Heart Foundation explains that no individual food can boost your immune system. What matters is consistently getting a wide variety, rather than relying on one particular ingredient.

Four bowls of porridge with various toppings on a dark blue background

Mid-morning: keep snacks simple

If I'm hungry between breakfast and lunch, I'll usually have a piece of fruit, a handful of nuts or some natural yogurt. Nuts and seeds are particularly useful because they provide a combination of healthy fats, fibre and minerals. Pumpkin seeds, for example, contain zinc, which is important for immune function. Other sources of zinc include beans, lentils, wholegrains, eggs, dairy products and seafood.

Zinc is an essential mineral, but that doesn't mean taking extra amounts will necessarily make you less likely to catch a cold. It's about getting enough to meet your body's needs, rather than assuming more is better.

Nuts in a bowl

Lunch: focus on vegetables and protein

For lunch, I'd opt for something like a homemade vegetable and lentil soup with wholemeal bread, or a chicken, avocado and mixed salad wrap.

The reason I like meals like these is that they bring together several nutrients rather than focusing on just one. Lentils provide protein, fibre, iron and folate, while vegetables contribute a variety of vitamins and minerals. Adding wholegrains helps increase fibre intake too.

Iron is another nutrient worth paying attention to. It contributes to normal immune function, and low iron levels can affect the body's ability to function properly. Good sources include red meat, beans, lentils, spinach and fortified breakfast cereals. If you're eating plant-based sources of iron, pairing them with vitamin C rich foods can help your body absorb more of it.

I also try to include a variety of vegetables across the week. Different coloured fruit and vegetables provide different nutrients and plant compounds, so ‘eating the rainbow’ is a useful principle to follow.

Once again, don't underestimate frozen vegetables. They're convenient, often more affordable and can be just as nutritious as fresh options.

Spiced squash and lentil soup

Afternoon snack: don't forget about your gut

Gut health and immunity are closely connected, with 70% of our immune tissue sitting in and around our gut. This is one reason I like to include a variety of fibre-rich foods throughout the day.

For an afternoon snack, I might have natural yogurt with fruit, a handful of nuts or oatcakes with hummus. Fibre is particularly important because it provides nourishment for beneficial gut bacteria. You can find it in foods such as oats, beans, lentils, wholegrains, fruit, vegetables, nuts and seeds. Fermented foods are helpful too. A spoonful of kimchi or sauerkraut alongside lunch, kefir in a smoothie or natural yogurt all count. The NHS has a useful guide to probiotics and what the evidence actually tells us.

Two rhubarb and kefir smoothies with honey and yogurt in the background

Dinner: include oily fish and plenty of vegetables

Dinner is another opportunity to bring together a range of nutrients. One meal I particularly like is baked salmon with sweet potato and broccoli, lemon and herbs.

Salmon provides protein and omega-3 fatty acids, while sweet potato is a source of beta-carotene, which the body can convert into vitamin A. Vitamin A contributes to the normal functioning of the immune system, as does vitamin D. Other good sources of beta-carotene include carrots, butternut squash, spinach and kale, making it easy to include through everyday meals.

If fish isn't your preference, a bean and vegetable chilli, chicken traybake or tofu stir-fry can provide a similarly varied combination of nutrients.

I also try to eat oily fish regularly, in line with the recommendation to have at least two portions of fish a week, one of which should be oily. If you don't eat fish, there are plant sources of omega-3, such as walnuts, chia seeds and flaxseeds.

The key is not to make dinner a complicated nutritional exercise. A balanced plate containing protein, vegetables and a source of carbohydrates is a good place to start.

Cajun salmon with rosemary sweet potato wedges

Don't overlook vitamin D

One nutrient I pay particular attention to during the colder months is vitamin D. Vitamin D contributes to the normal functioning of the immune system, as well as helping maintain healthy bones, teeth and muscles. In the UK, we make most of our vitamin D through sunlight on our skin, but between October and early March, the sun isn't strong enough for us to make sufficient amounts.

This is why the NHS advises everyone to consider taking a daily 10 microgram supplement (400 IU) during autumn and winter. Some people, including those with darker skin or limited exposure to sunlight, may need to take a supplement throughout the year. You can find the full advice on Vitamin D here.

Although some foods contain vitamin D, including oily fish, eggs and fortified cereals, it's difficult to get enough from diet alone. This is one instance where a supplement is worth considering. However, don't assume that taking higher doses will offer extra protection. More isn't necessarily better, and excessive vitamin D supplementation can be harmful.

Golden vitamin d pills spilling from brown bottle onto brightly lit surface

What I wouldn't worry about when supporting my immune system

It's easy to get caught up in the latest immune support trend, particularly when we're surrounded by products promising to protect us from winter bugs. There are a few things I wouldn't spend too much time or money worrying about.

1. Anything labelled ‘immune boosting’

Ginger shots, superfood powders and 'immunity' blends are often pricey and rarely backed by meaningful evidence. Enjoy a ginger shot if you like the taste, but it won't do more than a varied, colourful diet.

Contrary to what the adverts may make you believe, supplements are not the magic answer either. The NIH's review of dietary supplements and immune function explains that, while getting enough nutrients is essential, increasing vitamin and mineral intake beyond what your body needs doesn't generally prevent infections.

2. Megadoses of vitamin C

Vitamin C is important for immune health, but it isn't a guaranteed cold remedy. A review of vitamin C and the common cold found that taking it regularly did not reduce the likelihood of catching a cold in the general population, although it may modestly shorten the duration of symptoms. Simply eating a variety of foods rich in vitamin C is a sensible everyday approach.

3. Worrying about getting every nutrient into every meal

Your immune system doesn't work according to a daily checklist. It's much more useful to think about your overall eating pattern across the week than to worry about whether every individual meal contains a particular vitamin or mineral.

4. Assuming zinc will stop you catching a cold

Zinc is essential, but supplements aren't a guaranteed preventative. A review found that zinc supplements may make little or no difference to the risk of developing a cold, with some uncertainty around their potential benefits and side effects.

A small shot glass filled with a ginger shot with fresh ginger in the background

The bottom line

Ultimately, supporting your immune system isn't about finding a magic ingredient or following a particularly restrictive diet. It's about consistently giving your body what it needs through a varied diet, plentiful sleep, staying active and managing stress.

Keep things simple. Colourful plates, something fermented, enough protein, a vitamin D supplement and sleep. You don't need an expensive supplement routine or a cupboard full of wellness products to look after yourself this winter.

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Jo Williams

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