Winter wellness: Foods to boost immunity
How to improve winter resilience
As the days grow colder and we spend more time indoors, our bodies become more susceptible to illness, and the need to support our immune system becomes increasingly important. Winter is the time when colds, flu, and other viral infections seem to spread the most, making it essential to focus on foods that help bolster our immune defences (as long as they’re tasty, of course!).
Thankfully, nature provides a variety of immune-boosting nutrients, and winter produce is packed with vitamins, minerals, and antioxidants that can help keep our immune systems strong. From vitamin C to zinc and probiotics, these nutrients play a crucial role in maintaining immune function and keeping us healthy during the colder months.
In this blog, we’ll explore key immune-boosting nutrients, look at a couple of each recipe ideas featuring winter produce, and the role of hydration in supporting overall immune health. Dive into the winter wellness strategies that can help you stay vibrant and resilient throughout the season.
Key Immune-Boosting Nutrients
Our immune system is complex, but there are certain nutrients that stand out for their ability to help keep it functioning optimally. Incorporating these nutrients into your diet during winter can give your immune system extra support to help it fend off illness.
1. Vitamin C
Vitamin C is perhaps the most well-known immune-boosting nutrient, and for good reason. This powerful antioxidant supports the production of white blood cells, which are key players in fighting off infections. Vitamin C also helps the body produce collagen, which is essential for skin health and tissue repair. Beyond its immune-enhancing properties, vitamin C is critical for the body’s ability to absorb iron, which is vital for maintaining energy levels.
During winter, it’s easy to boost your vitamin C intake by consuming seasonal fruits and vegetables.
Citrus fruits, which come into their own in winter and make a colourful addition to dishes, are packed with vitamin C. Just one medium orange contains over 100% of your daily recommended intake of this vitamin.
Kale and other dark leafy greens such as winter cabbages are rich in vitamin C, as well as other antioxidant nutrients like vitamin A.
2. Zinc
Zinc is another essential nutrient that plays a critical role in immune function. It supports the production and activation of immune cells, helping your body fight off infections. Zinc is also involved in the development and function of immune cells like T-lymphocytes (T cells), which are key players in identifying and destroying pathogens.
Zinc is found in a variety of plant and animal-based foods. Some top sources include:
Pumpkin seeds: These tiny seeds are a powerhouse of nutrients, including zinc, protein, and healthy fats.
Legumes: Beans, lentils, and chickpeas are rich in zinc and fibre, which supports digestive health.
Nuts: Almonds and cashews are good sources of zinc, as well as heart-healthy fats.
Seafood: Shellfish are some of the richest sources of zinc.
3. Probiotics
Probiotics are beneficial bacteria that support gut health, which is closely linked to immune function. In fact, a significant portion of our immune system is housed in the gut, making it vital to maintain a healthy balance of gut bacteria. Probiotics help to strengthen the gut lining, prevent harmful bacteria from invading, and modulate immune responses.
To incorporate more probiotics into your diet, enjoy fermented foods such as:
Kefir: This fermented dairy product is packed with beneficial probiotics. Aim for the plain rather than fruit varieties, which often have added sugar. Water kefir is a good alternative if you don’t eat dairy.
Yoghurt: Again, opt for plain, unsweetened, full-fat yoghurt that contains live and active cultures.
Sauerkraut: This fermented cabbage is rich in probiotics and adds a tangy flavour to your meals. Try a dollop on top of your breakfast scrambled eggs or lunchtime salads.
Kimchi: A spicy, fermented vegetable dish, kimchi is rich in probiotics and is often made with cabbage and radishes. I love it with eggs and on top of cheese on toast.
Simple Recipe Ideas to Boost Immunity
Each recipe idea serves one person, but it is easy to multiply the quantities.
1. Citrus and Kale Salad
This refreshing salad is a great way to start your day or enjoy as a lunch or side dish. Packed with vitamin C from citrus fruits and kale, it’s a vibrant way to support your immune system. Add some drained tinned white beans, chickpeas or lentils for extra protein and fibre, if you like.
Ingredients:
A couple of handfuls of curly kale, roughly chopped
1 tbsp olive oil
1 orange, peeled and sliced – blood orange is great to use in winter
½ grapefruit, peeled and sliced
30g walnuts, chopped
1 tbsp balsamic vinegar
Salt and pepper to taste
Method:
1. Massage the kale with olive oil for 1-2 minutes to soften the leaves.
2. Add the sliced citrus and walnuts to the kale.
3. Drizzle with balsamic vinegar, and season with salt and pepper.
4. Toss to combine and serve.
2. Winter Squash Soup with Ginger and Turmeric
Squash is a rich source of beta-carotene, which supports immune health, while ginger and turmeric are anti-inflammatory and known for their immune-boosting properties. This soup is a great way to warm up on chilly days while nourishing your body.
Ingredients:
1 tbsp olive oil
1 small onion, diced
300g squash, chopped weight (or use sweet potato)
1 garlic clove, chopped
1 tsp grated ginger
½ tsp ground turmeric
Pinch of chopped chilli flakes or half a fresh chilli (optional)
500ml vegetable or chicken broth, plus a little more if needed
Salt and pepper to taste
Chopped fresh herbs e.g., parsley or coriander (optional)
Method:
1. Warm the olive oil in a saucepan over medium heat. Add the onion and squash and gently fry for 8-10 minutes, until the onion is softened.
2. Add the garlic, ginger and turmeric (the chilli too, if using) and fry for another 1-2 minutes, until fragrant.
3. Add the broth. Bring to a boil, then reduce to a simmer, cover with a lid and cook for 15-20 minutes, until the squash is tender.
4. Blend the soup until smooth (add a splash more broth if needed).
5. Season with salt and pepper to taste. Garnish with fresh herbs, if using.
The Role of Hydration in Immune Health
Hydration is often overlooked when it comes to immune health, but it plays a vital role in supporting the body’s defences. Proper hydration helps maintain mucosal linings, which are the body’s first line of defence against pathogens and supports the circulation of immune cells throughout the body.
During the winter months, it can be easy to forget to drink enough water, especially when you’re reaching for hot beverages like tea or coffee. However, it’s important to keep your water intake up to ensure your body remains well-hydrated and able to fight off illness.
In addition to drinking water, herbal teas made with ingredients like ginger, echinacea, or elderberry can also provide immune-boosting benefits while keeping you hydrated (my personal favourites at the moment are Pukka’s elderberry and echinacea and their winter warmer, an aromatic infusion of Rooibos, ginger, orange and star anise.)
Summary
Winter wellness is all about supporting your immune system with the right nutrients and habits. By incorporating vitamin C-rich foods like citrus, zinc-packed pumpkin seeds, and probiotic-rich fermented foods into your diet, you can support your immune system’s resilience. Simple recipes, such as the citrus and kale salad and warming soup can help to boost your regular meals.
In addition, staying hydrated and maintaining a balanced lifestyle will help keep your immune system functioning at its best, so you can embrace the winter season.