Boosting your immunity with food

It’s spring, the season of blossom, warmer days… and for many, the return of spring allergies like hay fever. If you’ve noticed your symptoms creeping in (or appearing for the first time), your gut may have more to do with it than you think.

Over 70% of your immune system lives in your gut, which means the foods you eat every day directly influence how resilient, energised and protected you feel. When your gut is nourished, your immune system is stronger; when it’s struggling, your defences weaken and seasonal allergies can feel more intense.

This applies to people of all ages, but it’s especially relevant for women in midlife. During perimenopause, shifting hormones can make the immune system more reactive, meaning allergies can suddenly appear or worsen even if you were previously unaffected.

The good news is that simple, delicious, nutrient‑rich foods can support both your gut and your immune response.

Immune‑supporting nutrients and where to find them

Vitamin D

Wild salmon, mushrooms, fortified non‑dairy milks, sardines

Omega‑3

Wild fish (salmon, mackerel, anchovies, sardines, herring), flaxseeds, chia seeds, walnuts

Vitamin E

Sunflower seeds, olives and olive oil, almonds, hazelnuts, spinach, broccoli, mango, tomatoes, avocado

Vitamin C

Papaya, Brussels sprouts, oranges, bell peppers, broccoli, strawberries, pineapple, kiwi, cauliflower, kale, tomatoes

Zinc

Pumpkin seeds, grass‑fed beef or lamb, cashews, chickpeas, mushrooms, spinach, dark chocolate (>70%), wild salmon, organic chicken

Quercetin

Elderberries, red onions, red apples, cranberries

Resveratrol

Red grapes, blueberries, dark chocolate (>70%), red wine (in moderation)

Polyphenols

Green tea, black tea, brightly coloured fruits,

Citrus flavonoids

Grapefruit, orange, lemon, lime

Soluble fibre

Oats, oat bran, barley, beans, lentils, fruits and vegetables

Beta‑glucans

Mushrooms, oats, barley

Anti‑inflammatory spices

Ginger, turmeric

Whilst including these nutrients in your diet will have a positive impact, knowing what to eat is only half the story, as your immune system is shaped by stress, sleep, hormones, digestion, nutrient absorption and your personal health history. That’s why generic “immune‑boosting hacks” often fall short, especially during times of hormonal change or seasonal triggers.

This is where working with a qualified nutritional therapist becomes genuinely transformative.

A registered professional can help you:

• Understand what your body specifically needs

• Identify nutrient gaps or underlying imbalances

• Support your gut health in a targeted, evidence‑based way

• Personalise your nutrition so it actually works for your lifestyle

• Avoid wasting money on unnecessary supplements or trends

It’s not about doing more, it’s about doing what’s right for your body.

If you’d like personalised support to strengthen your immunity from the inside out, I’m here to help.