The immune system works constantly in the background, identifying threats and switching off once the danger has passed.
But modern living exposes us to factors that can confuse or overwhelm this system – such as processed foods, allergens, pollutants, stress, hormonal changes and poor sleep. Over time, these can contribute to chronic inflammation linked to conditions like heart disease, diabetes, asthma and autoimmune disorders.
Good nutrition plays a vital role in maintaining the immune system’s balance. Beneficial gut bacteria, antioxidants, healthy fats and fibre all support the body’s ability to regulate inflammation, respond to threats and switch off once the danger has passed.
What you eat can either calm inflammation or fuel it. A few dietary habits make a meaningful difference.
Highly processed foods – especially those rich in sugar, refined carbohydrates, saturated fat and trans-fat – can promote inflammation and weaken immune regulation.
2. Choose healthier fats
Omega-3 fatty acids found in leafy greens, nuts, seeds, fatty fish like salmon, mackerel or sardines, help reduce inflammation. In contrast, excess omega-6 fatty acids, commonly found in vegetable oils and processed snacks, may drive inflammatory responses.
3. Add antioxidants, plants and fibre
Colourful fruits like berries, vegetables such as spinach or kale, herbs and spices provide antioxidants and phytochemicals that help protect immune cells. Cruciferous vegetables like kailan, broccoli and cabbage offer additional plant compounds that regulate inflammation.
Protein supports the body’s repair processes, while dietary fibre feeds beneficial gut bacteria and promotes regular bowel movements—both important for immune balance.
Learn to make an immunity-boosting dish: Assam Pedas Prawns!
1. Assam Pedas Prawns
For the main dish:
- 200g prawns (or substitute with fish, tofu or jackfruit)
- 1 stalk curry leaves
- 1 turmeric leaf
- 10 ladies’ fingers, cut into wedges
- 1 brinjal, cut into wedges
- 2 tomatoes, cut into wedges
- 5 slices of tamarind fruit
- 2 tbsp olive oil
- Salt to taste
- 250ml water
For the spice paste (blend together):
- 1 tbsp fish curry powder
- 1 clove garlic
- White part of 1 lemongrass stalk, sliced
- 4 shallots
- 3 tbsp chilli powder
- 2 tbsp fish sauce (or soy sauce for a vegetarian version)
What to do:
- Heat olive oil in a deep pan.
- Add turmeric leaf and curry leaves; fry for 1 minute.
- Stir in the blended spice paste and cook over low heat for 2 minutes until fragrant.
- Add water, brinjal and tamarind slices; bring to a boil and simmer for 10 minutes.
- Add prawns, ladies’ fingers and tomatoes. Cook for 5 minutes until the prawns turn pink. Season with salt and serve.
Tip: You can find these fresh ingredients easily on FairPrice Online.
A nourishing diet, balanced fats, quality sleep and regular movement all help the immune system stay steady and responsive. Small, consistent choices add up to better long-term wellbeing.
Need more help? Explore the range of immunity-boosting supplements available at FairPrice Online, or visit your nearest Unity store and chat with our friendly pharmacists for personalised advice on supplements and health routines!
