No, you can't really ’boost’ your immunity – but these foods will help to stave off pre-Christmas bugs

Bowl of chicken soup

Credit: Getty

Strong Women


No, you can't really ’boost’ your immunity – but these foods will help to stave off pre-Christmas bugs

By Miranda Larbi

3 months ago

4 min read

With everyone seems to have some kind of bug at the moment, you may find yourself looking for ways to ‘boost’ your immunity. And if that’s you, don’t start splashing the cash on ‘immunity-boosting’ supplements or foods – follow this no-nonsense guide instead. 


Right now, it kind of feels like people are dropping like flies. Everyone seems to have a cold, more than a handful seem to have Covid again and flu season is well and truly here. You might have finished at the office for the year but you’re still coming into contact with hundreds of people sniffing away on public transport or in pubs, to say nothing of the germy colleagues you sat with earlier this week. 

No one wants to get sick just before Christmas. From supplementing with vitamin D to ensuring you’re getting enough sleep, there are plenty of small things you can do to give your body the best chance of warding off bugs. But what about supposed ‘immunity boosting’ diets? 

First off, we know that up to 80% of our immune systems live in the gut, so it would follow that what you feed your microbiome might play a role in keeping you cold-free. And most of us naturally gravitate to nutrient-dense foods when we’re feeling run down, like chicken soup or mugs of honey and lemon. But are there really any culinary heroes that can help our systems better cope with illnesses?

Well, it’s not as simple as that. The idea that any foods can boost your immunity “is a bit of a myth,” explains Nichola Ludlam-Raine, a specialist registered dietitian. “The only way to truly ‘boost’ your immune system is to have a vaccine. You can, however, support your immune system by eating a healthy and balanced diet which involves eating plenty of ‘natural’ colour (whole foods), whole grains, protein and healthy fats.”

Oh, and eating enough is also vital. Ludlam-Raine explains: “One of the most important dietary aspects when it comes to supporting your immune system is to eat an adequate amount of calories and to not be in a calorie deficit; now is certainly not the time for unnecessary restriction.”

But if you’re finding that nutrition is lower down your priority list, that’s also OK, says registered associate nutritionist, Isa Robinson.

Eating enough food is vital for immune health

Ultimately you should never be freaking out about what you’re having for dinner, especially if you’re feeling run down. “Maintaining regular, balanced and, for the most part, ‘fun’ eating, should cover your bases,” she says. “The nutritional minutiae and silver bullet cures are diet culture at its finest.”

So what does she recommend we try to eat? Well, it’s all about trying to maintain a diet with a good mix of carbs, fats and proteins with plenty of fruit and veg.

“Canned and frozen still work perfectly well, and will last longer than fresh. Many carbs can be kept in store cupboards e.g. rice, pasta, oats, while fridge and freezer space may be helpful for keeping other items cool,” Robinson adds. 

Ludlam-Raine is also a fan of frozen fruits and veg, saying they can actually contain more nutrients than their fresh counterparts. “However, what matters most is how you cook them. For example, steaming preserves more of the vitamins than boiling. If your tinned vegetables contain salt, then make sure to rinse them before cooking or eating.”

healthy food in a bowl for immunity

Credit: Getty

“Oh, and don’t be afraid of ‘processed foods’ like canned fish, jars of pesto and packets of biscuits, which are likely going to add flavour and nutrient bombs when we need them!” continues Robinson. “Fun foods (aka the foods that simply bring us joy) are also important. It’s not the worst thing in the world to self-soothe with a bit of chocolate.”

If supporting your body’s immunity is important to you right now, it’s worth making sure that you have a few food heroes in your kitchen.

Ludlam-Raine says that her favourite nutrient-dense foods that provide vitamin C, D and zinc (which all contribute to a strong to immune system) include:

  • Tomatoes (tinned, pureed or fresh)
  • Peppers
  • Salmon
  • Wholemeal bread
  • Eggs

Pascal Nourtier is a nutritionist based on Harley Street and he tells us that the benefit of eating tinned foods is that “all bacteria and viruses that could initially be present on fresh products are destroyed”.

Tinned fish and meat contain the same amount of protein as the fresh stuff, he says, because all the minerals are kept in the tin. However, “the only vitamin difficult to keep in a tin is vitamin C,” he says, “so it’s recommended to consume fresh fruit (well washed)”.

Basically, any way you can eat more plants – be that frozen, canned or fresh – plus some good quality protein, is going to help you to either fight off colds or recover quickly afterwards.


Images: Getty

A weekly dose of expert-backed tips on everything from gut health to running, plus receive our 8-week beginner’s guide to strength training.

By signing up you agree to occasionally receive offers and promotions from Stylist. Newsletters may contain online ads and content funded by carefully selected partners. Don’t worry, we’ll never share or sell your data. You can opt-out at any time. For more information read Stylist’s Privacy Policy

Thank you!

You’re now subscribed to all our newsletters. You can manage your subscriptions at any time from an email or from a MyStylist account.