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With the chilly and flu season in full swing, many individuals are on the lookout for methods to remain wholesome and keep away from getting sick.
Whereas there isn’t any magic meals that may “boost” the immune system in a single day, sustaining a powerful and resilient immune system depends on constant wholesome way of life selection, says Swinburne Dietetics Lecturer Dr. Nina Imad.
“The immune system is your body’s frontline defense against infection and illness. Keeping it strong involves consistent healthy habits, including getting enough sleep, staying physically active, managing stress, supporting gut health and eating a variety of nutrient-rich foods—what we call eating the rainbow. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants, which help your immune system function normally.”
Do oranges actually work?
Oranges and different vitamin C-rich meals like berries, kiwi, capsicum, broccoli and darkish leafy greens, do play an necessary position, says Dr. Imad.
“Whereas taking vitamin C will not forestall you from catching a chilly, analysis reveals that having sufficient vitamin C day by day can cut back the length and severity of chilly signs. Nevertheless, beginning vitamin C solely after you get sick does not appear to have the identical profit.
“Including a variety of fruits and vegetables is key to ensuring adequate intake. Most of these are in season during autumn and winter, and if not, frozen varieties are just as nutritious, often snap-frozen at peak ripeness, preserving their nutrient content.”
What about garlic and echinacea tablets?
Garlic and echinacea have been popularized as pure chilly treatments and are sprouting throughout chemist aisles.
Dr. Imad explains that some research recommend that garlic could assist stimulate immune perform, and that echinacea could provide antioxidant and antibacterial properties.
“However, the scientific evidence is weak and inconsistent,” she says. “These supplements are unlikely to prevent infections and should be viewed as complementary and not replace evidence-based approaches such as a balanced diet and healthy lifestyle.”
Does zinc assist?
Dr. Imad says that zinc is a vital nutrient for regular improvement and performance of cells and antibodies.
“Some evidence suggests that taking zinc at the first sign of cold symptoms may help shorten the duration of a cold. Zinc with vitamin C work well together as a supportive combo. Good food sources of zinc include meat, shellfish, legumes, dairy, nuts, and seeds.”
What about vitamin D?
Vitamin D performs a vital position in supporting immune perform,” says Dr. Imad.
“Many Australians are deficient—especially in winter when sunlight exposure is reduced. You can top up your vitamin D levels through moderate sun exposure and foods like eggs, mushrooms, fortified milk, liver, and oily fish such as salmon.”
Dietary supplements: Useful or hype?
“Dietary supplements can support immune health when there is a deficiency or when intake is inadequate,” says Dr. Imad. “However, they should not replace a balanced diet. It’s important to consult a health care professional before starting supplements, especially long-term.”
Intestine and immunity
A wholesome intestine microbiome performs an important position in supporting immune perform, due to the gut-brain-immune connection, shares Dr. Imad.
“Eating fermented and probiotic-rich foods can help maintain a diverse gut microbiota. Including probiotics such as yogurt, kimchi, and sauerkraut can help populate the gut with beneficial microbes, which in turn help regulate immune responses.”
The underside line
Dr. Imad says that, sadly, you may’t “boost” your immune system with anybody meals or complement.
“But you can support your immune system by ensuring you are having a well-balanced, varied diet rich in colorful fruits and vegetables, getting enough sleep, staying physically active and supporting your gut health with probiotic foods like yogurt, kimchi, and sauerkraut.”
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Swinburne College of Expertise
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Can oranges, garlic and echinacea actually assist keep away from the chilly and flu? (2025, July 10)
retrieved 10 July 2025
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