Immune health plays a central role in overall wellbeing – the stronger your immune system, the less likely you are to fall victim to the infections and illnesses that can leave you feeling run down.
The immune system is a complex network of cells, proteins and organs that identify foreign threats – from seasonal bugs to allergens, toxins and even a splinter – and work to neutralise them. Everyday life brings constant low-level exposure to these threats: shared surfaces, other people's coughs and sneezes, airborne allergens, and the everyday bugs that can take hold in the respiratory system, gut or skin.
So what can genuinely help? Eating a wide variety of vitamin- and mineral-rich foods is one of the most effective everyday steps – and one of the simplest ways to do that is to "eat the rainbow," making your plate as colourful as possible.
The Health Benefits of Colourful Foods
Fruits and vegetables are the obvious way to eat the rainbow, but plenty of other foods support immune health too. Naturally colourful foods (not artificially coloured sweets) tend to be rich in immune-supporting micronutrients, including B vitamins, vitamins C, D and E, iron, selenium and zinc.
Alongside these vitamins and minerals, fresh fruit and vegetables are also rich in phytonutrients and antioxidants, both of which support healthy immune function.
Immune-Boosting Foods by Colour
Eating the rainbow is often easier than it sounds – a well-stocked fruit bowl and fridge naturally covers most of these colours across a normal week. Some favourites:
Red: red peppers, red berries, red onions, tomatoes
Orange: oranges, orange peppers, carrots, sweet potatoes
Yellow: bananas, melon, lemons, yellow peppers
Green: leafy greens, spinach, broccoli, kiwi, peas, avocado
Blue, indigo and violet: blueberries, aubergine, beetroot, mixed berries
Carotenoids are antioxidant phytonutrients typically found in red, orange and yellow foods, though also present in some green vegetables. There are three main types, each found in different foods, which is why variety matters:
- Beta-carotene: carrots, peppers, mango, apricots, passion fruit, sweet potatoes, spinach
- Lycopene: tomatoes, watermelon, red cabbage
- Lutein: kale, collard greens, sweetcorn, spinach
Flavonoids are another group of antioxidant phytonutrients worth including regularly, found across a wide range of foods:
- Anthocyanins: blueberries, cranberries
- Quercetin: onions, apples, broccoli, black tea, red wine, dark chocolate
- Curcumin: primarily turmeric, also found in mustard and ginger
- Catechins: green tea, black grapes, blackberries, peaches, plums
- Isoflavones: soya products, including tofu and miso
- Lignans: flax seeds (linseeds)
Eating for immunity isn't limited to fruit and veg either. Fish such as salmon and herring, lean white meats and eggs are all rich in immune-supporting micronutrients and protein, and mushrooms are a useful plant-based source of vitamin D.
Herbs and Spices
Herbs and spices are an easy, flavour-packed way to add more antioxidants to meals without much extra effort. Garlic, coriander, basil, parsley, chilli, cumin and turmeric are all worth incorporating regularly, alongside oregano, marjoram, thyme and dill, which pair particularly well with fish, chicken or Mediterranean-style vegetable dishes.
Drinks Worth Considering
While excessive alcohol isn't beneficial for overall health, red wine in moderation does contain antioxidants worth noting. Black and green tea are also useful sources, though adding milk can reduce their antioxidant properties. Coffee is fine in moderation too, ideally without milk and not in excess.
The takeaway is straightforward: aim to eat a genuinely wide range of coloured foods – the more variety, the better. If you'd like extra support alongside your diet, it's also worth exploring which specific vitamins support immune health, or browsing our immunity-boosting supplements for additional support.
