How to support your immunity: Healthy Diet Plan

May 18, 2024
How to support your immunity: Healthy Diet Plan

Want to find out how to stay free of coughs and colds, but not sure what vitamins you should be stocking up on? What about all the old wives’ tales about bizarre food concoctions that are said to ward off symptoms?

The truth is that the natural function of a healthy immune system is the best defence against the common cold. While it’s no guarantee that you won’t succumb to sniffles or a sore throat, eating a balanced and varied diet that includes plenty of fruit and veg will ensure you’re getting all the vital micronutrients that your immune system needs to work effectively.

Our Healthy Diet Plan is designed to support your immune system by giving you all of your five-a-day (or more), plus the nutrients that you need daily. If you haven’t already, sign up today to receive free online access to the plan.

Nutritionist Kerry Torrens shares her top tips to support the natural function of the immune system, plus how the recipes from our latest Healthy Diet Plan can help you achieve your goal.

Discover more bonus content from our experts, designed to help you feel your best. Find out how to feel more energetic, cut back on sugar and support your immunity.

Five tips for supporting your immune system

1. Top up your vitamin D

It’s less of a concern when the sun’s out, but when there’s less of it, levels of vitamin D (the ‘sunshine vitamin’) are likely to be low. This vitamin is important for immune function, so try to include food sources regularly in your diet. Useful options include eggs, mushrooms and oily fish like salmon. Try the coriander salmon with curried quinoa & pomegranate in our latest Healthy Diet Plan.

Read more about why we need vitamin D.

2. Eat onions and garlic

Onions, garlic and chives not only add flavour to dishes, they also contain potent oils that have anti-microbial properties. The health benefits of onions and garlic make them a great addition to a balanced diet. We’ve included these ingredients throughout our Healthy Diet Plan, including our vegan jambalaya.

3. Choose nourishing foods

There is some evidence to suggest that a diet with too many calories and refined sugar can impair the immune system – yet another reason to limit your intake of sugar, alcohol and highly processed carbs. All our Healthy Diet Plan recipes aim to steer clear of refined, processed products and instead focus on nourishing ingredients, healthy fats, lean proteins and complex carbohydrates. Give it a go with our homemade muesli with oats, dates & berries.

4. Eat healthy fats

Omega-3 fats are essential for many aspects of health including immune cell production. Make sure you’re eating enough by adding oily fish to your diet, such as mackerel, salmon, sardines and trout. If you’re vegetarian or vegan be sure to include plant sources like chia seeds, flax seeds and walnuts. Enjoy our linguine with avocado, tomato & lime for a snack that’s packed full of good fats.

Get the facts on all types of fat and find out the top sources of omega-3.

5. Support your gut

There are trillions of bacteria in our gut, these help our body to digest food, maintain balance and stay healthy and well. In fact, more than 70% of our immune defences lie in the lining of our gut, so it’s essential to include gut-friendly foods in our diet if we want to fight off colds and infection.

Including probiotic foods like live yogurt, kefir, kimchi, sauerkraut and apple cider vinegar can help to feed the beneficial bacteria in the gut. Start your day with peach & orange yogurt pots with ginger oats, you’ll benefit from the oats and bio yogurt.

Discover the top probiotics foods you should be eating, plus more on gut health and what it really means.

Enjoyed this? Now try…

Your FREE Healthy Diet Plan
Immune-friendly recipes
Vitamins – what do I really need?
How to prevent a cold
How to get rid of a cold

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any Healthy Diet Plan featured by Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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