As cold and flu activity rises across the UK, a nutrition specialist has outlined five practical ways to support normal immune function through everyday food choices and consistent habits. Pauline Cox, Director of Functional Nutrition at Hunter and Gather, says the focus should be on steady nutrition rather than quick fixes.
Flu activity and vaccination advice
Latest winter virus surveillance data from the UK Health Security Agency (UKHSA) shows flu activity has stabilised at baseline levels after an early seasonal rise in September. For the week ending October 18, 2026, the laboratory flu positivity rate stood at 6.3%, while flu-related hospital admissions rose slightly to 1.94 per 100,000 people.
Although Emergency Department attendances for influenza-like illnesses remain slightly above seasonally expected levels, health officials continue to stress the importance of vaccination, especially for eligible groups. The latest laboratory tests confirm circulating strains are predominantly a mix of influenza A subtypes H1N1 and H3N2.
Five steps to support your immune system
1. Make vitamin D a priority
During autumn and winter, sunlight in the UK is not strong enough for the body to produce sufficient vitamin D through the skin. Pauline explains: "Oily fish such as salmon, sardines and mackerel, as well as egg yolks, can help, but it can be difficult to get enough through food alone." The NHS recommends adults consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter.
2. Add zinc-rich foods to your meals
Zinc contributes to the normal function of the immune system. Meat and shellfish are particularly useful sources, while dairy products can also contribute to everyday intake. "A varied, balanced diet should be the starting point," says Pauline. "Including zinc-rich foods in the meals you already enjoy is a straightforward way to support your daily intake."
3. Keep protein as a priority
Protein plays a role in immune function and helps the body grow and repair itself. "Eggs at breakfast, chicken with lunch, fish with dinner, or incorporating beans and tofu into your meals are straightforward ways to include protein in your diet," says Pauline. "Rather than making meals more complicated, start by checking that your plate includes a good source of protein alongside other ingredients."
4. Bring more colour and variety to your plate
The immune system requires a range of nutrients to function normally, Pauline says. Including different fruits and vegetables throughout the week adds variety, with peppers, broccoli, citrus fruits, and berries providing vitamin C. "People often start thinking about their immune system only once they feel a cold or illness coming on, but nutrition deserves our attention throughout the year," she says.
5. Make nourishing meals easy
Batch cooking a nutritious soup, stew or bolognese gives you something to keep in your freezer ready to reheat. Preparing overnight oats or breakfast muffins can make mornings easier, especially when you're feeling under the weather. "Have a few simple meals you can turn to on days when you're run down or unwell," says Pauline. "Stirring bone broth into soups or stews is an easy way to add more protein and rich, savoury flavour to your meals."
Additional ways to reduce risk
Pauline adds: "There is no single food or supplement that can stop you from catching the flu, and good nutrition isn't a replacement for medical advice. What we can control is giving our bodies the nutrients they need to function normally. Small, consistent habits can support overall health throughout the colder months."
Health experts and public health agencies also recommend getting vaccinated, washing hands frequently, avoiding touching the face, covering coughs and sneezes, and supporting the immune system. They advise getting the annual flu vaccine and any eligible COVID-19 or RSV boosters, cleaning hands thoroughly with warm water and soap for 20 to 30 seconds or using an alcohol-based hand sanitiser, keeping hands away from the eyes, nose, and mouth, and catching droplets in a tissue before binning it immediately. Getting adequate sleep, eating a nutrient-rich diet, staying hydrated, and ventilating indoor spaces are also recommended.
