Immune Nutrition

As cold and flu season is upon us, many look for natural ways to stay healthy, reduce symptoms, and bolster their immune defenses. While no food or supplement can completely prevent illness, the right nutrition can improve how your immune system responds and help your body recover more effectively. This blog breaks down the essential nutrients and habits that support immunity - and how B.fresh products can fit seamlessly into your winter wellness routine.

Immune Nutrition Basics

Your immune system requires a constant supply of energy, macronutrients, vitamins, minerals and antioxidants, and a healthy gut microbiome to function optimally. Research shows that nutrient deficiencies, low calorie intake, and chronic stress all reduce immune resilience and increase susceptibility to infections.

Focusing on whole foods, colourful fruits and vegetables, spices, fibre, and gut-supporting foods helps maintain strong immune defenses year-round. This is where functional juices, antioxidant-rich shots, and balanced meals can play a valuable supporting role.

The Overlooked Foundations of Immunity

While vitamins often get the spotlight, the most fundamental requirement for a strong immune system is actually energy. The immune system requires a lot of energy to maintain, and when calorie intake is too low - whether from dieting, skipping meals, excessive exercise or chronic stress, the supply of energy to the immune system is reduced in an effort to survive and conserve energy.

Low energy availability is linked to:

• Increased frequency of infections

• Slower recovery from illness

• Weakened immune response

• Greater inflammation

If you're under-fueled, your immune system simply cannot perform at its best.

Protein is also a critically important nutrient for the immune system and for building:

• Antibodies

• Immune cells

• Signaling molecules involved in defense

• Structural tissues that protect the respiratory and digestive tracts
  

Low protein intake compromises immune strength, while adequate daily protein supports infection resistance and recovery.

B.fresh’s high-protein, high-fibre meals offer a simple way to stay well-fueled with nutrient-dense, UPF-free meals that support daily immunity.

These meals provide:

• At least 20 grams of high-quality plant protein

• Fibre to feed beneficial gut bacteria

• Sustained energy

• Vegetables, spices, and phytonutrients that support immune health

Ensuring you eat enough and including protein at each meal is one of the most reliable ways to strengthen your immune system.

Vitamin C

Vitamin C is one of the most widely researched nutrients for immune health. It:

• Acts as a powerful antioxidant

• Supports the function of immune cells

• Strengthens the skin and respiratory lining

• May reduce the severity and duration of cold symptoms when consumed consistently

All of our juices and shots are naturally rich in vitamin C, rich from fruits and spices, making them easy daily options for immune support. With the Ginger+ Shot providing 125% of your daily requirement in a single shot. 

Vitamin D

Vitamin D plays a critical role in regulating immune function. Lower levels are associated with:

• Increased risk of respiratory infections

• Higher inflammation

• A less effective immune response

Because sunlight exposure drops significantly in winter, many people experience seasonal vitamin D deficiency. The Turmeric Immunity shot provides 46% of your daily requirement for vitamin D3, offering convenient support during darker months.

Zinc

Zinc is essential for immune cell development and function. Research indicates it may:

• Shorten the duration of colds if taken at the onset of symptoms

• Reduce inflammation

• Support recovery from infections

Dietary sources include nuts, seeds, beans, and whole grains, but intake can often be low during busy or stressful periods. The Ginger+ Shot provides 270% of your daily requirement for zinc to help reduce oxidative stress and support the body’s natural defenses.

Probiotics & Gut Health

Remarkably, around 70% of the immune system resides in the gut, making the microbiome a central player in immune strength. A healthy gut microbiota helps:

• Reduce inflammation

• Support immune cell communication

• Protect against respiratory infections

• Improve overall resilience

Gut-friendly foods - especially fibre, berries, colourful fruits, vegetables, and plant polyphenols feed beneficial bacteria and strengthen immune defenses.

• Gut Health Berries is fortified with beneficial probiotics and packed with fibre and antioxidants to help cultivate a healthy microbiome.

• The high-fibre meals feed the good bacteria and allow them to flourish in the gut.

• The Recovery juice supports overall wellbeing, hydration, rest, and antioxidant intake - all key pillars of immune resilience.

Conclusion

Strong immunity comes from consistent daily habits: eating enough energy, prioritising protein, getting key nutrients such as vitamins C and D, and zinc, and supporting your gut health. B.fresh juices, shots, and high-protein meals can make these habits simple and enjoyable - helping you stay energised, nourished, and resilient throughout cold and flu season.

-- Written By Expert Nutritionist Matt Jones