“It’s dark by 5 and christmas decorations are on show in the shops; winter is in full flow.


There are some health problems that can be worsened in the winter particularly with the cold weather; it’s important that you’re immune system is functioning well.


What is my immune system?


Your immune system is your bodyguard; it’s responsible for fighting pathogens and for destroying cancerous cells


Your nutrition can affect your immune function.. No surprises there.


It can affect it both positively and negatively.


If you are not providing your body with key vitamins and minerals then you are likely to be deficient; which in turn increases your risk of infection.


A poor immune system means a poor defence system.


The vitamins and minerals we obtain from food and or supplements are responsible for the following (plus many more)


  • Ensuring adequate amounts of white blood cells (lymphocytes and phagocytes)
  • Protect cells from free radicals and oxidative damage
  • Build immune system tissue
  • Cytokine production



The following foods are nutrient dense and can keep your immune system fighting fit


  • Spinach
  • Kale
  • Cooked tomatoes
  • Cruciferous veg (broccoli, cabbage, cauliflower)
  • Mixed berries
  • Citrus fruits
  • Salmon


Make a smoothie if you don’t particularly like veg with your meals!


It’s also worth noting that nutritional antigens (foods that cause an inflammatory response) can lead to an increased chance of infection.


The most common nutritional antigens are

  • Dairy products
  • Gluten (wheat) products

It may be worth reducing/eliminating these for a while to see how you feel afterwards!




As always; ensure your intake of all fruit and vegetables is high.. Particularly the ones I’ve mentioned in this article.


Direct all questions to @bencullen_”


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