As winter approaches, bringing with it colds and flu, many people turn to vitamin C tablets or ginger, honey, and lemon drinks, hoping to shield themselves from illness. Nutrition and immunity experts, however, stress that strengthening the immune system relies on a balanced diet and lifestyle, not a single nutrient.
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According to British immunology professor Dr. Gina Machiuki, about 70% of immune system components originate in the gut, making healthy nutrition the first line of defense. Vitamins A, C, D, and minerals such as zinc, iron, magnesium, and selenium work together to support immunity. No single nutrient alone can do the job.
A Daily Mail report highlights five key foods to boost immunity and protect against winter illnesses:
Orange Juice
While vitamin C doesn’t prevent colds, regular intake can reduce symptom duration and severity. One cup of natural juice provides over 80% of the daily requirement. Other good sources include kiwi, red bell peppers, berries, grapefruit, and leafy greens.
Yogurt and Fermented Foods
Fermented foods like yogurt, cheese, and kimchi diversify beneficial gut bacteria and strengthen immune responses. A Stanford University study showed reduced inflammation and improved immunity in participants who consumed these foods for ten weeks.
Fatty Fish
Rich in vitamin D, essential for combating respiratory infections. Professor Daniel Davies of Imperial College London notes that vitamin D “stimulates T cells and boosts the production of bacteria-fighting proteins.” Top sources include salmon, mackerel, and sardines.
Oysters
Extremely high in zinc, which supports the production of new immune cells. 100 grams of oysters provide nearly the daily recommended intake. Other zinc-rich foods include seafood, nuts, and legumes, helping prevent deficiency that increases susceptibility to viruses.
Lean Red Meat
Provides protein, iron, zinc, and B vitamins. Iron deficiency, particularly among women, can reduce immunity, focus, and energy. Other iron sources include beans, chickpeas, dried fruits, and nuts—best paired with vitamin C-rich foods to enhance absorption.
Dr. Machiuki emphasizes that adequate sleep, stress management, and daily physical activity are just as important as diet for a strong immune system. “Your immune health reflects your overall lifestyle, not just what you eat,” she concludes.
