Nature’s medicine cabinet

Immune-supportive foods, herbs and supplements

As the temperature plummets and the days grow shorter, our immune systems have to work extra hard as colds, flu and viruses start doing the rounds. With this in mind, we spoke to the experts to get their ultimate checklist of natural remedies, vitamins, minerals and supplements, to help you stay strong and healthy throughout the winter months.

Anti-inflammatory foods
“Include plenty of fruits and vegetables (like berries, leafy greens, and cruciferous vegetables) that are rich in vitamins and antioxidants, and reduce inflammation and oxidative stress,” says Ann Garry, nutritionist and CEO of Health Coaches Academy (www.healthcoachesacademy.com). “She also recommends healthy fats: “Omega-3 fatty acids found in fish (salmon, sardines), flaxseeds, and walnuts help reduce inflammation.” Lean protein is another of Ann’s recommendations. She says: “Incorporate sources like chicken, turkey, legumes, and tofu. Protein is vital for the repair and function of immune cells.”

Vitamin D
“Vitamin D is a powerful ally in supporting the immune system,” says Kate Booker, nutritionist at Nutrition Geeks (www.nutritiongeeks.co). “It plays a key role in both the body’s first line of defence (innate immunity) and its more targeted responses (adaptive immunity). One of the ways vitamin D helps is by boosting the production of antimicrobial proteins, which fight off harmful bacteria and viruses. Essentially, it helps the body stay on high alert, ready to tackle invaders before they take hold. Research links adequate vitamin D levels with a lower risk of infections like the flu and respiratory illnesses, while deficiencies are associated with a greater vulnerability to illness.

To keep your immune system strong, it’s vital to maintain healthy vitamin D levels through sunlight (from April to October), diet (the best sources are oily fish, cod liver oil and egg yolks), or supplements, particularly during times of the year when sunlight is limited.”

Reishi mushrooms
“Reishi mushrooms are one of the most well-known medicinal mushrooms, especially for their powerful immune-boosting properties,” says Lucia Stansbie, a nutritional therapist, and member of the Royal Society of Medicine (foodpowernutrition.com). “The key to reishi’s effectiveness lies in its high concentration of beta-glucans – natural compounds that help activate immune cells like macrophages and natural killer (NK) cells. These cells play a crucial role in defending the body against infections, pathogens, and even cancer cells. What sets reishi apart is its ability to modulate the immune system, meaning it can boost immune function when needed but also calm it down in cases of inflammation or autoimmune conditions. To get the most out of reishi, it’s best taken in extract form, which concentrates its active compounds like beta-glucans and triterpenes. You can find reishi extracts in capsules, powders, or tinctures.”

Zinc
“Adequate zinc levels are crucial for optimal immune system function, with a deficiency resulting in an increased risk of infection,” says Donna Peters, a registered nutritional therapist (donnapetersnutrition.co.uk). “Low zinc levels have been shown to result in immunosuppression and negatively impact the production of T-cells by the thymus gland (part of the lymphatic system), which help the immune system fight infection and disease. Studies have shown that, in some cases, it’s possible to improve immune function with oral zinc supplementation. In one double-blind clinical study, zinc supplementation reduced the average duration of colds by seven days. The recommended daily allowance, according to the NHS, is 9.5mg a day for men (19 to 64 years), 7mg for women. Excessive intake (over 25mg per day) may be harmful. Food sources of zinc include fresh oysters, pumpkin seeds, pecans, Brazil nuts, whole wheat, rye, oats, almonds and walnuts.”

Vitamin C
“Vitamin C (or ascorbic acid) is a water-soluble vitamin that plays a vital role in supporting the immune system,” says Donna Peters. “This key micronutrient cannot be stored in the body, so it’s important to consume it daily. Vitamin C is a highly effective antioxidant, helping protect our cells from harmful molecules called free radicals. Too many free radicals can result in oxidative stress, which can lead to cell damage and the development of chronic disease. It also encourages the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.

The recommended daily allowance, according to the NHS, is 40mg a day for adults (19 to 64 years). Excessive intake (over 1,000 mg per day) may be harmful. Food sources include peppers, kale leaves, parsley, collard and turnip greens, broccoli, cauliflower, strawberries, papaya, citrus fruit and spinach.”

Probiotics
“Probiotics play a vital role in boosting immunity by supporting gut health, which is closely tied to the immune system,” says Lucia Stansbie. “In fact, about 70 per cent of our immune cells are found in the gut, making it the body’s first line of defence against harmful pathogens. A healthy gut microbiome – composed of trillions of beneficial bacteria – helps regulate immune responses, ensuring the body can effectively fight off infections and reduce inflammation. Probiotics, which are live beneficial bacteria, help maintain a balanced gut microbiome by promoting the growth of good bacteria and suppressing harmful microbes. This balance is crucial for preventing the overgrowth of bad bacteria, which can lead to inflammation and weaken the immune system.

Probiotics also enhance the production of short-chain fatty acids and other metabolites that strengthen the gut lining, making it harder for pathogens to penetrate and cause illness. Common sources of probiotics include fermented foods like yogurt, kefir, sauerkraut, and kimchi, as well as supplements.”

Herbal allies

Siobhán Carroll, a fully qualified naturopath and herbalist with A.Vogel (avogel.co.uk) lists her top three favourite herbs for immunity.

1. Echinacea
Echinacea supports the body’s natural immune function as well as directly fighting infection, so can be taken both preventatively and acutely. Research shows that echinacea reduces the number of recurrent colds by 59 per cent and decreases the number of sick days, while also reducing cold symptoms and the need for pain relief by up 52 per cent. It also limits the number of secondary infections, such as the chest or sinus infection that often comes after a cold, and reduces the need for antibiotics by up to 80 per cent.

2. Elderberry
Elderberry is a traditional immune remedy, used by wise women across the UK and Ireland for centuries! The berries contain vitamin C, antioxidants and immune-supporting polyphenols. The raw berries can cause stomachache, which is why they are traditionally cooked into a syrup or tea.

3. Ginger
Ginger is anti-inflammatory, antimicrobial and helps your body sweat – an important natural immune response. To make a stronger tea called a decoction, boil some ginger in a pot with the lid on for 15 minutes and drink 3 cups daily (with honey and lemon if you like).

Read articles from our latest issue here...