Which foods can help support your immune system this winter?

As winter creeps in, we all start searching for foods to boost our immunity. But what if it was simpler than that? 

A varied, balanced diet brings in a range of vitamins and minerals, including several that contribute to the normal function of the immune system. We spoke to Sasha Watkins, Registered Dietitian and Head of Health at Mindful Chef, and Jesse Kempner, Head of Food, about building balanced plates this season, plus meals on the Mindful Chef menu that are a source of micronutrients.

Let’s start here: what is the immune system? 

Your immune system is your body’s natural defence system: a network of cells, tissues and organs that works together to protect you from germs such as bacteria and viruses. You may see lots of talk online about ‘boosting’ it, but according to the British Dietetic Association, no food, nutrient or supplement can raise your immune system above its normal level. Instead, a varied, balanced diet provides the nutrients it needs to function normally.

How does diet fit in?

‘Everyone wants a quick fix for their health, but there’s no single food that does it all,’ explains Sasha. ‘Instead, it’s about consistently building balanced plates. We talk about these basic principles all the time, wholefoods, quality protein and complex carbs, because they’re easy to weave into your day.’

Within a varied diet, there are certain micronutrients that can contribute to the normal function of the immune system.

Vitamin C 

Also known as ascorbic acid, this helps to protect cells, maintain healthy skin, blood vessels, bones and cartilage and help with wound healing.

Get more in your diet with:

• A handful of strawberries on your porridge
• 150ml of orange juice 
• Medium-sized jacket potato 
• Roasted broccoli and peppers. 

'Did you know that, gram for gram, red peppers have more than twice the vitamin C of oranges? I slice them into strips to snack on with hummus.'

Sasha Watkins, Registered Dietitian and Head of Health at Mindful Chef

Vitamin A

You may also hear it called retinol, this helps your body's natural defence against illness and infection work properly. Try it in oily fish (like salmon, sardines or mackerel), eggs, cheese or good sources of beta-carotene that the body converts into vitamin A. These include mango, apricots, green leafy vegetables, carrots and sweet potatoes. 

‘Try blending spinach or kale into smoothies or pasta sauces,’ suggests Sasha.

Copper

Copper is thought to be important for the immune system as well as producing red and white blood cells. Sources include shellfish, nuts and offal.

Selenium 

Selenium helps with immune system function and helps prevent damage to cells and tissues. If your diet includes things like fish, meat, eggs or brazil nuts, you’re probably already getting enough.

‘I love to roast brazil nuts, then dip them in dark chocolate and pop them in the fridge when I fancy a sweet treat,’ says Jesse.

B12

One of the B vitamins, B12 makes red blood cells and keeps the nervous system healthy – it’s found in animal products, so it may be harder to consume naturally in a vegan diet. 

Get more in your diet with:

• A bowl of fortified cereal 
• Poached or soft-boiled eggs
• A tin of tuna to top a salad
• 200ml milk or fortified plant-based alternative 

‘B12 is concentrated in the yolk, so an egg-white omelette won’t add much B12,’ explains Sasha.

Which recipes contain these nutrients?

‘We’ve started to highlight recipes across the menu that contain nutrients that support immune function,' says Jesse. 'You can see how each meal fits into a varied, balanced diet. These dinners contain nutrients like vitamins A and C, copper and selenium to support the normal function of the immune system.’ 

Harissa Tofu Winter Salad with Roast Beetroot, Tenderstem Broccoli & Lemon Tahini Dressing

Source of copper. Copper contributes to the normal function of the immune system.

Cajun-style Chicken with Fried Brown Basmati Rice & Lime Yoghurt

Source of vitamin C. Vitamin C contributes to the normal function of the immune system.

Smoked Haddock & Sweetcorn Hash with Roast Potatoes & Fried Egg

Source of selenium. Selenium contributes to the normal function of the immune system.

Tiger Prawn Noodle Soup with Brown Rice Noodles, Green Beans & Lemongrass

Source of vitamin A. Vitamin A contributes to the normal function of the immune system.

Enjoy these recipes as part of a varied, balanced diet and healthy lifestyle.