Boosting Your Defences Against Flu: Foods, Supplements and Everyday Habits

As cases of flu rise across the UK this season, it’s more important than ever to support your immune system through good nutrition and sensible habits. 

While no single food or supplement can make you completely flu-proof, the right mix of nutrients and lifestyle choices can help your body fight off infection more effectively.

Build a Strong Foundation

A balanced diet is your best defence. The NHS advises us to eat a variety of foods, including plenty of fruit and vegetables, wholegrains, and lean sources of protein such as beans, pulses, eggs, fish and meat.

This variety provides your body with the vitamins, minerals, antioxidants and fibre it needs to function properly. A healthy gut is especially important, research suggests that the balance of bacteria in your digestive system has a direct impact on your immune response.

Simple tip: aim for colour on every plate, greens, reds, oranges and purples, as a visual reminder that you’re feeding your immune system the range of nutrients it needs.

Foods That Help Support Immunity

Citrus fruits and red peppers are well known for their high vitamin C content, which supports the immune system and helps protect cells from damage. Add oranges, kiwis, strawberries and red peppers to your weekly shop.

Leafy greens such as spinach, kale and broccoli are packed with vitamins A, C and E, as well as beta-carotene, all of which help keep your immune system in balance.

Garlic, ginger and turmeric have long been valued for their natural antibacterial and anti-inflammatory properties. Add crushed garlic to sauces, fresh ginger to tea, or turmeric to soups and stir-fries.

Yoghurt and kefir containing live cultures help maintain healthy gut bacteria, supporting the body’s natural defences. Choose plain varieties with no added sugar.

Oily fish, nuts and seeds provide omega-3 fatty acids and vitamin E, both of which play a role in immune cell health. A serving of salmon, mackerel or a handful of almonds and sunflower seeds is a simple way to include these nutrients.

Key Vitamins and Minerals to Focus On

Several nutrients have been linked to better immune function, and while it’s best to obtain them from food, supplements can sometimes help if your diet is lacking.

Vitamin D plays a vital role in helping the immune system respond to infections. In the UK, sunlight exposure is limited during winter, so a daily supplement of 10 micrograms (400 IU) is recommended for most adults.

Vitamin C supports immune cell function and is easily obtained from fruit and vegetables. While supplements are popular, there’s little evidence they prevent flu, you’re better off eating fresh produce regularly.

Zinc is important for the development and communication of immune cells. Good sources include meat, shellfish, eggs, pulses, nuts and seeds. Too much zinc, however, can have the opposite effect, so avoid over-supplementing.

Vitamin E acts as an antioxidant and can be found in sunflower seeds, almonds, spinach and avocados. Most people get enough through food alone.

B-vitamins (particularly B6, B12 and folate) are essential for producing healthy immune cells. They’re found in meat, fish, eggs, dairy and leafy greens. Vegetarians and vegans should look for fortified foods or consult a GP about supplementation.

Omega-3 fatty acids found in oily fish, flaxseed and walnuts can help regulate inflammation and support overall immune health.

When Supplements Make Sense

Supplements are best seen as a safety net, not a shortcut. If you spend little time outdoors, follow a restricted diet, or have increased nutritional needs, it may be worth considering a supplement, especially for vitamin D during the darker months.

A simple multivitamin can help fill gaps if your diet is inconsistent, but it’s not a replacement for eating well. Always check with your GP or pharmacist before taking anything new, particularly if you take medication or have ongoing health conditions.

Healthy Habits That Strengthen Your Defences

Good nutrition works best when paired with other supportive lifestyle choices:

Sleep well: Aim for seven to eight hours of quality sleep a night, tiredness weakens immunity.

Manage stress: High stress raises cortisol levels, which can suppress immune function. Try relaxation techniques, time outdoors or gentle exercise.

Keep moving: Moderate, regular activity such as walking, swimming or yoga boosts circulation and helps immune cells do their job.

Stay hydrated: Fluids help transport nutrients and support the mucous membranes that act as barriers to infection.

Practise good hygiene: Wash your hands regularly, avoid touching your face, and get your annual flu jab if eligible.

A Day of Immune-Friendly Eating

Here’s a simple day’s menu to inspire your readers or social media followers:

Breakfast: Greek yoghurt with live cultures, topped with mixed berries and a sprinkle of sunflower seeds.

Snack: An orange and a handful of almonds.

Lunch: Grilled salmon fillet on a spinach and red pepper salad with quinoa.

Snack: Wholegrain toast with mashed avocado and garlic-chilli flakes.

Dinner: Chicken and vegetable stir-fry with turmeric, ginger and brown rice.

Evening drink: A cup of green tea or lemon-ginger infusion.

Final flu Thoughts

You can’t stop every virus that comes your way, but you can give your body the best tools to fight back. Focus on a colourful, nutrient-dense diet, get enough rest, manage stress, and top up vitamin D during winter.

Supplements can help bridge small gaps, but food, hydration and consistent habits are what truly strengthen your resilience, not just against the latest flu strain, but for long-term health too.