As the winter months roll in, so does the increased likelihood of catching colds, flu, and other seasonal bugs. While we can’t completely avoid catching these not-very-lovely little viruses, supporting our immune system with the right nutrients can make a big difference.
So, here’s a guide to the best nutrients and the foods that provide them. These will help keep your body resilient, and aid recovery if you do become unwell.
1. Vitamin C: The Immunity Booster
Vitamin C is one of the most well-known immune-supporting nutrients. It helps stimulate the production of white blood cells, which are essential for fighting off infections. You can supplement it, but having your vitamin C wrapped up in the food it’s found in is always the best option.
Top Foods for Vitamin C:
- Citrus fruits (oranges, lemons, grapefruits)
- Kiwi
- Strawberries
- Bell peppers
- Broccoli and kale
Tip: Include fresh fruits or vegetables high in vitamin C each day. This could be snacking on a kiwi, orange or a handful of strawberries, or on raw peppers while preparing dinner.
2. Zinc: The Infection Fighter
Zinc plays a key role in supporting the immune system and can help reduce the severity and duration of colds. As with all other nutrients, it’s best to get it from food if you can, but it can be good to supplement if you do get a cold. The extra zinc should help your body get rid of it quicker.
Top Foods for Zinc:
- Meat (beef, pork, and chicken)
- Shellfish (especially oysters)
- Pumpkin seeds
- Legumes (chickpeas, lentils, beans)
- Nuts (cashews, almonds)
Tip: Add a handful of pumpkin seeds or nuts to your meals, or have them as a snack for a zinc boost.
3. Vitamin D: The Sunshine Vitamin
Vitamin D is critical for immune health, yet many people are deficient during the darker winter months. Low levels can make you more susceptible to colds and flu.
Top Foods for Vitamin D:
- Fatty fish (salmon, mackerel, sardines)
- Egg yolks
- Fortified foods (some plant-based milks and cereals)
Tip: Consider a vitamin D supplement, especially if you live in a region with limited sunlight during winter. Aim for 25-50 micrograms (1000-2000 IU) daily or as advised by your healthcare provider.
4. Probiotics: Gut Health = Immune Health
A healthy gut microbiome is essential for a strong immune system. Probiotic-rich foods can help maintain a balanced gut flora, which is crucial for fighting off bugs.
Top Foods for Probiotics:
- Yogurt with live cultures
- Kefir
- Sauerkraut and kimchi
- Miso
- Kombucha
Tip: Incorporate one or more probiotic foods into your meals regularly to support gut health. Personally, I’m a big fan of Vadasz kimchi, now found in the cold section at most supermarkets. Adding the orange ‘raw kimchi’ or super-beet version works very well with salads or various vegetables at lunch or dinner.
5. Antioxidants: The Damage Defenders
Antioxidants protect your cells from damage caused by free radicals, which can weaken the immune system. They’re found in a variety of fruits and vegetables, particularly those with rich, vibrant colours.
Top Antioxidant Foods:
- Berries (blueberries, raspberries, blackberries)
- Dark leafy greens (spinach, Swiss chard)
- Sweet potatoes
- Nuts and seeds
- Green tea
- Dark chocolate
Tip: Adding berries to your breakfast (cereal or oatmeal) or spinach to a smoothie can be a simple, tasty ways to increase your antioxidant intake. For a warming health drink, a cup of green tea is one of the best options if you like it (it’s definitely not my cup of tea). My personal favourite – 20-30g of 85% dark chocolate.
6. Hydration: The Unsung Hero
Staying hydrated helps your body flush out toxins and keeps your mucus membranes moist, which is crucial for fighting off infections.
Top Hydrating Choices:
- Water (plain or infused with lemon/ginger)
- Herbal teas (peppermint, chamomile, ginger)
- Green tea
- Broths and soups
Tip: Warm beverages like ginger tea or chicken soup are not only hydrating but can also help soothe a sore throat and reduce congestion.
7. Herbal Helpers
Certain herbs and spices have immune-boosting or antiviral properties. Thus, incorporating these into your diet can provide an extra layer of defense.
Top Herbal Immune Supporters:
- Garlic: A natural antimicrobial powerhouse. Add it to soups, stews, or roasted vegetables.
- Ginger: Anti-inflammatory and soothing for sore throats. Great in teas or stir-fries.
- Turmeric: Contains curcumin, which supports the immune system. Pair it with black pepper for better absorption.
Tip: Start your day with a warm cup of turmeric latte or ginger tea to keep bugs at bay.
Practical Tips for Winter Wellness
- Prioritise Sleep: Aim for 7-9 hours per night to support your body’s natural recovery and immune function.
- Stay Active: Gentle exercise like walking or yoga can help boost immunity and improve circulation.
- Minimize Stress: Chronic stress can weaken your immune system, so take time to relax with meditation or hobbies you enjoy.
Foods to Boost your Immune System – Final Thoughts
Sadly, no single food or nutrient will keep us completely immune to winter bugs. But a balanced diet rich in these immune-boosting nutrients can greatly improve your chances of staying well, or recovering quickly. By incorporating these tips into your daily routine, you’ll be better equipped to face whatever winter throws your way.
There are plenty of episodes all about health, nutrition, weight loss, mindset, menopause, strength training and more on my podcast. It’s called Think Healthy with Hayley – you can find it on any podcast platform and on Spotify here:
And to find out more about how I can help you with health and nutrition through online coaching, check out the link below:
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