Japanese immunity doctor's 'three foods that cut my sick days in half'

Boosting your health isn't just about popping pills or quick fixes, it's what you eat that really counts, says Dr Hiroshi Takeda, an expert in immune health.

Teaming up with the pros at Wellness Drips, who specialise in IV therapy and nutritional advice for better immunity, Dr Takeda reveals his top three foods for a robust immune system.

Shiitake mushrooms

Packed with beta-glucans and lentinan, shiitake mushrooms are a powerhouse for bolstering your body's defences. These substances are known to rev up immune cells and fortify the body's natural defence systems.

Dr Takeda incorporates shiitake into his diet regularly. "I include shiitake in my meals at least twice a week - usually sautéed or in miso broth," he shares. "They help support immune balance, especially during times of stress or change in season."

Kimchi

Linking gut health to immune strength, fermented delights like kimchi are brimming with probiotics that aid in immune regulation and inflammation control.

He added: "A small side of kimchi with lunch helps maintain my microbiome," noting the importance of gut health for overall immune function. "When your gut's healthy, your immune system often follows."

Whole citrus - with the pith

Dr Takeda swears by the health benefits of consuming citrus fruits, such as oranges and lemons, with their white pith intact due to its richness in bioflavonoids like hesperidin and quercetin. These compounds are known for bolstering immune function and combating oxidative stress.

"I eat the whole fruit - including the pith - and I'll often add lemon slices with peel to hot water," he explained. "It's a simple way to get extra compounds that work quietly but powerfully."

After over a year of sticking to this immune-boosting dietary routine, Dr Takeda has observed a marked improvement in his health, notably experiencing less downtime due to sickness.

"Since making these foods a regular part of my diet, I've cut my sick days in half," he said. "I feel more resilient, recover faster, and have more energy throughout the week. It's made a real difference in how I function - both at home and in my practice.""

Wellness Drips, a UK frontrunner in immune IV therapy, concurred with the significance of nutrition in fortifying immunity. While advocating for food-first approaches, they also highlight the necessity of fundamental nutrients such as Vitamin A, Vitamin D, Vitamin E, Vitamin K1, and the B vitamins (B1–B12).

"Dr Takeda's approach to food is exactly what we encourage," a Wellness Drip representative said. "Consistent, nutrient-dense choices can quietly build stronger immune function over time."

Dr Takeda emphasised simplicity in dietary choices, adding: "It doesn't have to be complicated. These are foods I trust and eat regularly. When you make small, smart choices every day, your immune system stays ready - without needing drastic interventions."