Norovirus Infections Are Increasing: What to Eat to Strengthen Your Immune System According to a Nutrition Expert

Recently, there has been a significant rise in norovirus infections, which many people refer to as the dreaded stomach bug causing severe vomiting and diarrhea. In fact, health authorities in the UK have noted that this illness is spreading at almost twice the average rate seen over five past seasons. This sudden increase highlights how essential it is to protect yourself by focusing on foods that can boost your immune defenses.

As we enter the peak season for norovirus and similar winter illnesses, staying healthy becomes a challenge for many. The UK Health and Security Agency has advised anyone experiencing symptoms to remain at home to prevent spreading the infection further. Reports suggest infections jumped by nearly 32% during early November compared to the weeks before, putting many on alert to do everything possible to avoid getting sick. One of the most effective strategies you have is choosing the right foods to enhance your body's natural immunity.

You might be wondering exactly how your diet can play a role in keeping illnesses like norovirus at bay. To get clear answers, Women's Spot consulted a specialist dietitian who leads nutritional research. She emphasizes that while no single food can magically prevent sickness, the overall quality and variety of what you put into your body lay the groundwork for a strong immune system.

Our immune system operates with incredible complexity and relies heavily on the nutrients supplied by our diet. When the body is fighting off infections, it actually consumes more vitamins and minerals to power the immune cells that protect us. Nutrients such as zinc, vitamin C, vitamin D, selenium, iron, and protein are vital to maintaining this defense system at an optimal level.

An often overlooked but critical factor is your gut health. Around 70% of immune cells reside in the digestive system, so nurturing a balanced and diverse gut microbiome through wholesome foods supports immune cell function. Eating a range of fruits, vegetables, and whole grains not only feeds these beneficial microbes but also provides antioxidants that help protect your cells from damage while supporting ongoing immune activity.

Imagine your immune system as a complex army needing the right fuel to defend you. Essential nutrients act as that fuel, powering immune cells to multiply, produce antibodies, and neutralize harmful invaders. For example, antioxidants found in many fruits and veggies help shield your healthy cells from oxidative stress, a damaging process that weakens immune response.

Another vital aspect to consider is how modern lifestyles often make it tough to maintain a perfectly balanced diet. Busy schedules, stress, and anxiety can lead to neglected nutrition, which makes your body more vulnerable when exposure to viruses like norovirus increases. This is why a well-rounded diet rich in these key nutrients is fundamental to keeping your immune defenses robust, especially through challenging seasons.

Sometimes, even when you try your best, your diet might fall short. In such cases, quality supplements can act as a safety net, ensuring your body consistently receives the nutrients it needs to function well day-to-day. However, experts remind us that supplements should complement, not replace, real food for long-term health benefits.

A common question many people have is whether they should rely on supplements to boost immunity or stick strictly to natural foods. According to nutrition experts, ideally, all your nutrient needs would come from a varied and balanced diet. Still, today's fast-paced world and environmental challenges, like pollution and soil depletion, mean that food alone may not always provide sufficient vitamins and minerals.

Supplementing wisely can be a practical way to fill in nutritional gaps caused by busy lifestyles or less-than-perfect diets. Evidence suggests factors such as poor air quality and chronic stress can increase your nutritional requirements, making supplementation more important for some individuals. But it's also crucial to use supplements correctly to avoid potential harm from excessive intake.

Not all nutrients behave the same in the body. Water-soluble vitamins, like B vitamins and vitamin C, are generally safer because any excess is usually flushed out. Fat-soluble vitamins such as A, D, and E can accumulate and potentially cause issues if taken in megadoses. Therefore, when selecting supplements, check that dosages remain within recommended safe limits and choose products with high-quality, bioavailable forms of the nutrients.

Now, let's zoom in on some of the top foods rich in immune-supporting nutrients that you can easily include in your meals. For example, vitamin A helps control inflammation and boost antibody production. Foods like cheese, eggs, colorful red and yellow vegetables, and leafy greens are great sources.

Vitamin C, a well-known immune ally, acts as an antioxidant and is plentiful in citrus fruits, bell peppers, broccoli, and Brussels sprouts. While vitamin D can be trickier to get through food alone, fortified eggs, ultraviolet-treated mushrooms, and canned fish contain some vitamin D. In winter months especially, a supplement is often recommended to ensure adequate intake.

Iron plays a vital role beyond making healthy red blood cells; it also strengthens your immune system. While red meat is a classic source, don't overlook vegetarian-friendly foods like beans, tofu, and eggs for iron intake.

Selenium, a less talked-about mineral, guards your immune cells against oxidative damage, which can impair your body's ability to clear out toxins. Incorporate selenium-rich foods such as Brazil nuts, sardines, and prawns into your diet to support this function.

Zinc is another critical mineral that helps develop and renew immune cells. It's also important for brain function, fertility, and overall growth. Foods rich in zinc include oysters, pumpkin seeds, cheese, and lentils.

Keeping these nutrients in mind while planning your meals can make a huge difference. Incorporate a variety of colorful fruits and vegetables, lean proteins, and whole grains to create balanced plates. Also, remember to listen to your body—rest adequately, manage stress levels, and maintain good hygiene practices alongside dietary habits to maximize your immune protection.

Lastly, remember that even the best diet can sometimes fall short, but investing in nutritious foods and thoughtful supplementation provides a powerful foundation to reduce your risk of falling ill during the cold and flu season. Taking proactive steps to nourish your immune system is one of the most effective ways to face the winter months with confidence.