Dodging winter colds can sometimes feel like navigating an Olympic slalom course. Still, staying healthy is important so you don’t have to skip the workouts that bring you joy. On the other hand, getting sick during exam season is every student’s nightmare – if a stubborn bug hits, passing your exams might feel like a distant dream.

The good news is that you can do a lot to improve your immune system and stay healthy. One of the best ways – besides keeping some distance from sniffly friends – is to pay attention to what you eat. Keep reading to find out which foods can help you support your immunity!

Which nutrients support your immune system?

Studies show that food is a powerful tool for maintaining and boosting your immunity. Certain nutrients can help you avoid colds or recover faster if you do get sick. Even better, meals that support your immune system also give you steady energy for studying and exercising.

To avoid colds, include foods that are rich in omega-3 fatty acids, vitamins A, B1, B6, B12, C, D, and E, as well as minerals like iron, zinc, and selenium. It’s also important to make sure your diet includes enough protein.

But what does this look like in practice? What foods can you eat to get these immunity-boosting nutrients? Check out these seven food tips below!

7 food tips for better immunity

1. Blueberries, lingonberries, and sea-buckthorns are full of antioxidants and vitamins C and E. Add these delicious berries to your porridge, smoothies, or yogurt for a tasty boost.
    
2. Get vitamin A from vegetables like carrots, sweet potatoes, and spinach. Many veggies rich in vitamin A also provide a good dose of vitamin C – think bell peppers or broccoli.
    
3. Fatty fish like salmon and herring are excellent sources of omega-3 fatty acids and vitamin D. This is especially important in winter when we don’t get much sunlight.
    
4. Eggs are a true superfood, providing vitamins D, A, and B12. They’re great for breakfast, lunch, or even as a snack.
    
5. Whole grains like whole grain bread, oatmeal, or barley provide long-lasting energy for busy days. You will also get vitamins of group B and iron.
    
6. Legumes such as peas, beans, and lentils are great plant-based protein sources and contain iron and zinc. Add them to soups, salads, or veggie patties.
    
7. Walnuts and Brazil nuts are great for snacking. Walnuts have omega-3 fatty acids, while Brazil nuts are high in selenium. Eat them as a snack or sprinkle them over porridge.

When your plate is filled with the right foods, it’s easier to stay energized, healthy, and ready to take on the challenges of winter – whether it’s a tough exam, a demanding workout, or even the Olympic slalom!

Written by: 

Jenni Uuras
Wellness writer and student of clinical nutrition

Sources:

BourBour F, Mirzaei Dahka S, Gholamalizadeh M, ym. Nutrients in prevention, treatment, and management of viral infections; special focus on Coronavirus. Arch Physiol Biochem 2023;129:16–25. doi:10.1080/13813455.2020.1791188

THL. Fineli. Elintarvikkeiden kansallinen koostumustietopankki. Saatavilla internetissä: https://fineli.fi/fineli/fi/index (Luettu 17.11.2024).