Autumn nutrition.

These days, more than ever, it’s important to support your immune system and overall body health. While a robust immune system alone won’t prevent you from getting COVID-19, eating for health in a city like Brighton is one of the more pleasurable preventative measures you can take.

Eating well and safely in and around the city can not only help support your immune system but the “immune system” of our city’s fantastic independent food and drink establishments.


We all know it’s important to eat a variety of fruit and veg, to support a healthy body and immune system, as well as being full of antioxidants that help the body fight off free radicals that can lead to diseases such as cancer and heart disease. Start getting your rainbow of fruit and veg in first thing with this selection of plant-based breakfasts and top up in the day and evening from some of Brighton’s best vegetarian and vegan venues.

Adding seasonal fruit and vegetables to your daily dose ensures you get fresh, nutrient-rich produce which tastes so much better. They are packed full of vitamins, phytochemicals and minerals which are crucial for energy and vitality. The vegetables that are in season from September to November are beetroot, carrot, celeriac, fennel, field mushrooms, kale, leeks, lettuce, marrow, potatoes, pumpkin, rocket, sorrel, squashes, sweetcorn, tomatoes and watercress. Our Food Hall of Comfort is full of seasonal dishes that are a food hug and often made with fresh and local fruit and vegetables for a healthy bonus.

Your gut has billions of friendly bacteria which are responsible for 70% of your immune system, keeping your gut happy helps keep your immune system strong. Don’t be fooled by brand yoghurts that promise to contain friendly bacteria when they are really only full of sugar. Instead populate your gut with products such as kefir, kombucha, kimchi or sauerkraut which ferment, producing beneficial flora, and are delicious! Classes in fermentation are available via Brighton Cookery School and Brighton and Hove Community Kitchen. Fermentation is also a key feature in Japanese cuisine.

Fish and shellfish are packed with vitamins A, B, D, calcium, selenium, phosphorus, iron, zinc, iodine, magnesium and potassium and omega-3 fatty acid, all of which help support and regulate the immune system. Seafood with high levels of omega-3 includes salmon, herring, anchovies, oysters, sardines and trout. Eat out to help your immune system out with this guide to our favourite Fish and Seafood restaurants. Or pay a trip to Brighton and Newhaven Fish Sales for local fresh catches to prepare at home.

Real Indian food is heavily in favour of plenty of vegetables, and makes use of a wonderful array of herbs and spices that have long been associated with health benefits. A small selection frequently found in Indian cooking include antibacterial, probiotic garlic; antioxidant, anti-inflammatory and antibiotic ginger; anti-inflammatory and antioxidant turmeric; and antioxidant, antimicrobial, and gastro-protective black pepper and clove.

Having a good old chuckle has been known to decrease stress hormones and improve the body’s infection-fighting abilities and overall resistance to disease, and let’s face it we could all use a bit more laughter right now. While we’re also all needing to keep our vitamin D levels topped up, especially after reduced outdoor time for spring and summer. On sunny days try these alfresco dining spots for extra rays. Or wrap up warm and take a country walk for some health-boosting exercise, sun and maybe a country beer garden or Sussex restaurant.

We at Restaurants Brighton are not health professionals or nutritionists, and this article shouldn’t be treated as health advice. This article is based on widely-accepted and evidenced information:

Sources:
https://www.bbc.co.uk/food/articles/diet_and_immunity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/
https://www.seafoodnutrition.org/seafood-101/support-your-immune-health-with-seafood/
https://www.asmallworld.com/explorer/articles/10-spices-protect-immune-system
https://www.healthline.com/nutrition/black-pepper-benefits
https://www.healthline.com/nutrition/benefits-of-cloves