You Are What You Eat: How Food Affects Your Immunity More Than You Think

Image credit: Google

Marvellous Olajide

There are times when it seems like everyone is going through something with their bodies. Like everyone in your room and the next is coughing, sneezing, or running a fever. We blame the weather. Often times, “exam stress” is to be blamed. But there you are, sitting and holding your third plate of noodles and egg for the week- not feeding your body right.

For many Nigerian students living in hostels, nutrition is rarely top of the list. Between 8am lectures, rushed assignments, limited pocket money, and a serious addiction to Indomie and bread, most of us are just trying to survive—not necessarily thrive. But here’s the truth: what you eat—especially as a student—affects your immune system in more ways than you think. And in an environment where shared toilets, crowded lecture halls, and hostel germs are your daily reality, you need your immune system working at its best.

So, What Exactly Is the Immune System?

Think of your immune system like your hostel security—always scanning for threats, ready to act when something harmful shows up. It protects you from infections, viruses, and even helps you recover faster when you are sick. But just like security needs fuel (money, equipment, good staff), your immune system needs nutrients to function properly. When you constantly feed your body low-nutrient foods, it is like putting underfed, poorly trained security guards at the gate—and then wondering why you’re falling sick or getting invaded all the time.

Let’s break it down in a way that makes sense;
1. Vitamins and Minerals = Your Body’s Army Commanders. Your body needs vitamins like Vitamin C, D, E, and minerals like zinc and iron to build immune cells and fight infections.

Where to find them?
Vitamin C: Oranges, tangerines, guava, garden eggs. All these are cheap in most markets.
Zinc: Beans, groundnuts, crayfish etc
Iron: Ugwu, okra, red meat, poultry etc
Vitamin D: Sunshine! Step out between 10am-2pm occasionally—even just for 15 minutes.

2. Protein Builds the Defenders. Your body needs protein to create antibodies—these are like tiny soldiers that attack viruses and bacteria.
Budget options: Eggs, beans, moi moi, akara, groundnut, and even affordable fish like smoked Titus or panla

3. Antioxidants: The Repair Team. These help repair cells and reduce inflammation. Nigerian foods like tomatoes, onions, ginger, and garlic are rich in antioxidants. Don’t underestimate the power of pepper soup—it’s more than a comfort food!

Why Most of your go- to Diets Are Failing Your Immune System.

Let’s be honest. Most of us live on a 3-ingredient meal plan:
Morning: Bread + tea
Afternoon: Jollof rice or Indomie
Night: Garri + groundnut or eba + egusi (if you’re lucky)
There’s barely any fruit. Vegetables? Maybe a sprinkle of ugwu in egusi. Water? Replaced by carbonated drinks or Fearless during TDBs. And yet we’re surprised when our bodies crash during exam periods or when we pick up every flu flying around the hostel. Your immune system can’t run on empty calories. It needs real fuel.
You don’t need to be rich. You just need to be intentional. You can boost your immune system by;
1. Adding One Fruit a Day
Buy oranges, bananas, or pawpaw. Even N100 worth can make a difference. Keep it beside your reading table—eat it like a snack.
2. Upgrade Your Noodles
If you must eat noodles, add onions, pepper, tomatoes, sardines, or an egg. Even a handful of ugwu makes it way more nutritious.
3. Use Spices with Benefits
Ginger, garlic, and turmeric aren’t just for taste—they boost immunity. Use them in your stew, soups, or even hot water when you feel a cold coming on.
4. Hydrate Like Your Life Depends On It
Because it does. Water flushes toxins, helps nutrient absorption, and keeps your system balanced. Aim for at least 6–8 cups a day—even if you start with 3 and build up.
5. Plan Smart, Shop Smart
Use your Saturday market runs wisely. Team up with roommates to buy things in bulk—like a crate of eggs, tomatoes, or fruits. Sharing reduces cost and waste. Just be mindful of the people you share with. Do it with someone you trust.

What to Avoid (as Much as You Can):
– Excess sugary drinks: They suppress immune responses and spike blood sugar
– Alcohol: As a student, I don’t even know why you would be taking alcohol. A weekend of heavy drinking can weaken your immune system for days
– Skipping meals: You’re not saving money if you end up sick later.

Final Thoughts: Your Health is Your Hustle
No one is saying you should give up gala, puff-puff, or Indomie completely. Those things are part of the Nigerian student experience. But don’t let them become your main diet. You can’t study, attend classes, or chase that first-class if you’re constantly falling sick. And no, supplements won’t save you if your daily diet is poor. A pack of Vitamin C can’t fix weeks of nutrient starvation.

So next time you cook or buy food, pause and ask: Is this helping or hurting my body’s defense system? Because when it comes to staying strong on campus, your immune system is your real MVP.