As the cold season looms, many are searching for ways to stay healthy and fend off those dreaded sniffles. While diet plays a crucial role in immune support, the answer might be growing closer than you think.
Nutritionist Dr Emma Patel highlights cherries, plums and chestnuts as three “powerful” foods that can naturally strengthen your immune system and reduce your risk of catching a cold. Interestingly, these fruits are not only nutritional powerhouses but also popular choices for home gardeners.
Your immune system is your body’s first line of defence against infections, including the common cold. To keep it functioning at its best, a diet rich in vitamins, minerals and antioxidants is essential.
Dr Patel, who is working with horticulture experts Ashridge Trees, said: “Focusing on foods that provide immune-boosting nutrients can help your body fend off infections more effectively, particularly during colder months when colds are more prevalent.”
Three foods that boost the immune system to fight colds
Cherries
Cherries are more than just a sweet treat—they’re a nutritional powerhouse. These little fruits are rich in vitamin C and antioxidants, which help neutralise harmful free radicals and reduce inflammation.
“Cherries are an excellent source of immune-supporting nutrients,” said Dr Patel. “Their high vitamin C content helps strengthen your immune system, while their anti-inflammatory properties keep your body in top shape to fight off infections.”
Plums
Plums, often overlooked, are another excellent addition to your cold-prevention arsenal. Packed with vitamins C and K, as well as fibre, plums can support gut health, which plays a crucial role in immunity. “The gut is home to a large part of our immune system,” Dr Patel said. “Plums help nourish beneficial gut bacteria, which in turn supports overall immune function.”
Chestnuts
Chestnuts aren’t just a festive snack – they’re a nutritional gem loaded with immune-boosting properties. Rich in vitamins B6 and C, chestnuts can help your body produce white blood cells, the front-line fighters of your immune system. “Chestnuts are often overlooked but provide a unique combination of nutrients that strengthen your immune response,” Dr Patel said.
How to get these food into your diet
- Cherries : Enjoy fresh cherries as a snack, add them to smoothies, or use them as a topping for yoghurt or oatmeal.
- Plums : Eat plums fresh or dried (as prunes) for a quick, immune-boosting snack. Add them to salads, desserts, or even savoury dishes.
- Chestnuts : Roast chestnuts for a warm, comforting treat, or use them in soups, stuffing, and baked goods.
A spokesperson from Ashridge Trees said: “Cherries and plums are among the most popular fruit trees for home gardeners. Their versatility and the satisfaction of growing your own food make them a perfect addition to any garden. While we don’t offer health advice, it’s always wonderful to hear how people use home-grown fruits to support a healthy lifestyle.”