Post-summer, most people make an effort to ramp up the vitamin C and D, but somehow you still inevitably get sick once autumn properly takes hold. That might just be because the key to dodging a seasonal cold lies in more long-term, holistic changes, suggest nutritionists Maz Packham and Jess Shand.

“More than anything, I think we need to move away from trying to ‘boost’ the immune system overnight; we don’t actually want to boost it,” says Shand. “The immune system needs to be regulated, not permanently switched on.” Packham agrees: “Rather than trying to load up when you feel a cold coming on, we want a regular supply of nutrients to support the immune system every day, so try to focus on colour when you’re building your plate and ensure there is a source of protein with each meal,” she explains. Below, the experts breakdown the foods to tuck into this autumn that could help you to sail through stuffy nose season unscathed.

Nutrient-rich foods to incorporate into meals

While supplements can be helpful vitamin boosters – and even NHS-recommended, in the case of vitamin D – a nutritious diet should be the starting point for any healthy lifestyle. “It’s difficult to get enough vitamin D from our diet alone as it’s naturally found in relatively few foods – such as egg yolks, oily fish, liver – and even then in fairly small amounts,” explains Packham. “My top tip is to take vitamin D supplements with a healthy form of fat such as eggs, yoghurt or nuts, as it’s a fat-soluble vitamin so this helps support absorption.”

Packham also recommends loading up on vitamin C-rich foods that support the immune system, like kiwis, berries, citrus fruits and peppers. “Our bodies can’t make or store significant amounts of vitamin C, so we need to make sure we’re getting a regular intake of it through our diet,” she explains, adding that zinc is another important player. “It’s found in oysters, red meat, pumpkin seeds, chickpeas and nuts, so it’s worth looking at whether you are getting these foods in your diet, as a deficiency in zinc could affect your normal immune function.”

Another often-overlooked food group Packham says to be mindful of when it comes to the immune system? Protein. “I wouldn’t say that not eating enough protein will necessarily make you more susceptible to catching a cold, but protein plays a really important role in supporting our immune system,” she says. “We need amino acids from protein to produce antibodies, support the function of our immune cells and to help the body repair and recover when we’re unwell.

Spice things up

Don’t overlook herbs and spices. Packham and Shand say ginger, turmeric and garlic all have anti-inflammatory properties that can help to stave off sickness. “Ginger contains compounds called gingerols which are anti-inflammatory and antioxidants, while turmeric contains curcumin, which has also been studied for its anti-inflammatory effects in the body,” explains Packham. “Garlic contains sulphur compounds, including allicin, which can also support immune function. Although these nutrients might not stop you catching a cold, they’re a great way to add extra plant compounds to your diet and support the immune system at the same time.”

There’s nothing like a hot meal

Cold season (and cold weather) calls for warming, nourishing meals over salads and raw foods: rich soups and broths, roasted meat and veg, porridge… you get the picture. Shand explains that, besides being comforting, cooked foods are easier to digest. “This can be very helpful for preserving energy stores in the body and not using it up digesting – I would recommend it especially if you are feeling depleted and low energy.” That goes for drinks, too. “I’d recommend swapping some cold drinks for warming herbal teas – particularly fresh ginger and lemon – and include more hydrating foods like soups and broths. It’s a simple way to keep your fluid intake up while also getting in some extra nutrients,” adds Packham.