Winter Wellness: "Can Eating Right Keep Me from Getting Sick?" Victoria Biddick, NZ Associate Registered Nutritionist The advice below is general advice, for any specific tailored advice relevant to any health conditions please talk to your health professional As temperatures drop and the cold and flu season settles in, you may be wondering whether your diet can help protect you from seasonal illnesses. In this article, we explore how nutrition influences immunity, whether smart food choices can keep you healthier this winter, and the truth behind common immunity myths. Can Food Really Boost Immunity? With the growing interest in immune health, many people seek ways to enhance their body’s defenses. However, one of the biggest misconceptions is the idea that a single food or supplement can “boost” immunity instantly. This belief can sometimes overshadow the importance of an overall balanced diet. A balanced diet is rich in essential vitamins, minerals, and antioxidants plays a key role in supporting the immune system. Nutrients like vitamin C, vitamin D, zinc, and probiotics contribute to immune function, helping the body fight infections more effectively. While food supports immunity, no single ingredient can provide complete protection from illness. What is our Immune System? Our immune system is the body’s defense mechanism against infection from germs, including bacteria, viruses, and other foreign substances. It is a complex network that consists of organs, tissues, cells, and molecules all working together to protect our health (1). Diet and Immune Function Our immune system is influenced by multiple factors, some like age and genetics, are beyond our control. However, lifestyle choices can play a significant role in maintaining a strong immune system (1). Key lifestyle behaviours that support immunity include: Eating a diverse range of nutrient-rich foods Staying physically active Getting enough sleep Managing stress and limiting alcohol intake Avoiding smoking A well-functioning immune system requires a variety of essential micronutrients in adequate amounts. Some of the key immune-supporting vitamins include A, B6, folate, B12, C, D, and E, alongside important trace minerals such as copper, iron, selenium, and zinc. These nutrients work collectively to enhance immune function, contributing to the body’s ability to defend itself against illness (1). Additionally, several vitamins and minerals particularly A, C, and E, along with zinc and selenium possess antioxidant and anti-inflammatory properties that further support immune health. Phytonutrients, found in all fruits and vegetables, also play a vital role in protecting cells and reinforcing the body’s natural defenses (1). For more information on vitamins and food sources read this Vitamins – NZ Nutrition Foundation Protein and Immune System Protein also plays an important role in supporting immune function. It provides the building blocks for immune cells, antibodies, and enzymes that help defend the body against infections. Good sources of immune-supporting protein include lean meats, fish, eggs, dairy, legumes, nuts, and seeds (3)
