Giving your immune system a winter boost


Although eating healthy all year round is our goal, eating foods rich in nutrients to support our immune system during winter is very important. Read on to learn how…

With the media telling us the number of viruses are at a peak at the moment, it’s not as difficult as you may think to ensure you’re eating a nutrient rich diet. It may be challenging at times to avoid coming into contact with viruses in winter however a healthy immune system definitely helps us to fight them off when we’ve become infected.

Research shows that nutrients that have the greatest benefit are vitamins A, B, C, D and E, zinc and bioflavonoids. Here’s a list of some of the foods where these nutrients can be found. Incorporating these seasonally available foods regularly into our weekly menu will help us get the important nutrients we need, as well as being good value for our hip pocket.

A – Cheese, Egg yolks, Yoghurts, Sweet potatoes, Carrots, Kale, Butternut squash

B1 – Pork, Beef, Trout, Salmon, Sunflower seeds, Pulses

B2 – Cheese, Beef, Lamb, Egg yolks, Almonds, Spinach, Seaweed

B3 – Poultry, Tuna, Pork, Lamb, Beef, Peanuts, Pulses

B5 – Beef, Pork, Poultry, Trout, Egg yolk, Cauliflower, Broccoli

B6 – Tuna, Beef, Poultry, Salmon, Spinach, Bananas, Cabbage, Butternut squash

C – Citrus, Broccoli, Brussel Sprouts, Cauliflower

D – Egg yolks, Cow’s milk, Shitake mushrooms, Fortified foods, Sardines

E – Egg yolks, Olive oil, Peanuts, Hazelnuts, Almonds, Spinach, Broccoli, Tofu, Kale

Zinc – Beef, Lamb, Turkey, Prawns, Sardines, Spinach, Lentils, Cashews, Pumpkin seeds

Bioflavonoids – Citrus, Broccoli, Onions, Garlic, Apples, Green tea, Black beans


Remember to continue exercising and staying hydrated during winter. This will also support your immunity and help you sustain your energy levels. Finding a form of exercise you enjoy doing regularly can be the best way to stick at it during winter. 1.5 to 2 litres of water per day still applies in winter too. Staying hydrated at this time of year can be hard; try soups, herbal teas, warm broths and warm infused water if you’re finding cool water too difficult.


Nadine Meggitt




Institute for Optimum Nutrition. (n.d.) What to eat to support immunity in winter. Retrieved from