The colder months create the perfect conditions for illness to spread, so it’s important to support your body with nutrient-dense foods and healthy habits. No single food, supplement or activity boosts immunity instantly, but a healthy lifestyle and a diet rich in vitamins, minerals, fibre and protein can help your body respond better to infections. Here are the key nutrients and habits to help keep colds and bugs at bay this winter.
Photography by Amber Faust
Vitamin C is great for supporting immune cell health and function. Foods high in vitamin C include oranges, kiwi fruits, red capsicums, broccoli and strawberries. Cabbage (red and green) is also a useful source of vitamin C and contains sulforaphane, a compound known for its immune-supporting properties.
Zinc plays a key role in immune response. You can find zinc in lean meats, shellfish, pumpkin seeds, chickpeas, lentils and cashews.
Photography by Monika Grabkowska
Fermented foods contain live microbes, which are good for gut health and can help lower inflammation and support immunity. Fermented foods include yoghurt, kefir, kimchi, sauerkraut, kombucha, and miso, as well as certain aged cheeses like cheddar and parmesan. For the best results, aim to eat small amounts of several different fermented foods daily rather than large amounts occasionally.
Herbs and spices can be consumed for their anti-inflammatory and antimicrobial properties. Some of the most effective include ginger, garlic, turmeric (curcumin), cinnamon, rosemary, thyme, cloves and cayenne pepper.
Photography by Vicky Ng
Vitamin D helps regulate the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. Foods rich in vitamin D include eggs, oily fish such as salmon, sardines, trout, herring and mackerel, as well as fortified dairy milk and plant milks.
Fibre is essential for your gut to work normally. It increases good bacteria which supports your immunity against inflammatory disorders and allergies. Foods rich in fibre include legumes and pulses (lentils, beans, chickpeas), wholegrains (oats, quinoa, brown rice, barley, wholewheat), fruits (berries, pears, apples, avocados), vegetables (carrots, sweet potatoes), seeds (chia, flax seeds), and nuts (almonds).
Photography by Clark Douglas
NUTRIENT-RICH MEAL IDEAS
- Start your day with a warming bowl of high-fibre porridge or try overnight oats for a quick, nutritious breakfast. Add nuts, yoghurt and berries for an extra boost of vitamins and antioxidants.
- Smoothies made with fruit, vegetables, yoghurt, honey, oats, nuts and seeds can provide a good source of vitamins, minerals, fibre and protein to help support immune function and energy levels. Smoothies are also an easy way to include extra nutrients for children or picky eaters, and can be served as a quick breakfast, snack or alongside meals during busy winter days.
- Soups and stews are warming, hydrating and comforting during winter, making them a nourishing choice when you’re feeling under the weather. They’re also an easy way to pack in a variety of nutrient-rich vegetables, herbs and spices, especially for children. Add protein with ingredients such as chicken or beef and plenty of hearty vegetables, or opt for a vegetarian option using lentils, garlic and turmeric.
- Stir-fries are another quick and versatile way to include a variety of nutrient-rich, immune-supporting ingredients such as mushrooms, capsicum, cabbage, ginger and garlic. Pair them with a protein like tofu or chicken for a nourishing meal.
Photography by Roberto Shumski
Alongside a balanced, nutrient-rich diet, everyday habits play an important role in supporting winter health and normal immune function. Staying active, getting enough sleep, managing stress and keeping hydrated can all help your body fight off seasonal illnesses. Although sunlight is limited during winter, spending time outdoors can help support vitamin D levels. Indoors, it’s important to maintain moisture in the air which may help prevent dry nasal passages, so consider using a humidifier.
Photography by Nature Zen
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