There seems to be all sorts flying around the internet & social media about so called "superfoods" which promise to "boost" your immune system. I'm sorry to say that your body doesn't have a "boost" function & you are once again being mislead by the Insta Idiots & TikTok Tw*ts. You CAN aid your immune system with proper nutrition (in conjucture with other things such as sleep), but it takes time & consistency. Here's the places you should be heading first in your journey to immortality.
The most important & useful advice I can give you for an effective immune system is to 'eat the rainbow'! Eating a variety of fruit & veg regularly is more powerful than any ginger shot or multivitamin on the supermarket shelves. Below is just a few examples of the benefits you'll get from the fruit & veg in each colour group.
Colour | Benefits | Sources |
Reds | Blood cell production & anti-inflammatory | Tomatoes, strawberries, peppers, watermelon, raspberries |
Greens | Tissue healing, muscle function, blood cell production & anti-inflammatory | Spinach, kale, broccoli, asparagus, kiwi, cabbage |
Whites | Heart health & muscle function | Turnips, onions, garlic, pears, cauliflower |
Purples / Blues | Brain health & muscle reactions | Blueberries, blackberries, dark grapes, plums, aubergine |
Orange / Yellows | Immune health & muscle hardiness | Carrots, sweet potatoes, pineapple, mangoes, pumpkins, turmeric, ginger |
There is a difference between immune resistance & immune tolerance. Simply put, this is the difference between stopping yourself getting ill (resistance), & helping you to recover faster if you do get ill (tolerance). Whilst the evidence around immune resistance supplements is somewhat mixed, there are a number of supplements that show exciting promise for immune tolerance. This time of year it's a must for all of us in the UK to consider supplementing with vitamin D & other similar vitamins. Our location affects UV exposure during the darker months, meaning many people aren't getting enough vitamin D naturally (e.g. the UK October-March). This makes it an obvious supplement of choice, but there are hundreds of people telling you hundreds of supplements to add into you routine, so make sure you use the process below before you start splashing the cash on triple strength ashwagandha!
Our supplement recommendations:
Consider daily vitamin D3
Consider probiotics (25 billion CFU per day)
Consider vitamin C during the winter months, especially if you feel a cold coming on
Consider 1-3g of omega every day of throughout the whole year
It can be a confusing topic with sexy science words being thrown about everywhere, so don't be afraid to drop us a message if you're unsure! Have a good week <3
Elliot Hutchinson // 16.02.2025
© 2024 The Coaching Collective
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