Naturally, immunity becomes top of mind as the temperatures drop. With winter comes a fresh wave of seasonal bugs, and now more than ever, supporting your body’s natural defences feels essential.
Ultimately, immunity comes back to the foods you eat. What’s on your plate at breakfast, lunch, and dinner, or your go-to snacks throughout the day… these are all opportunities to strengthen your immune system. With a regular dose of nutrient-rich foods, you’re not just nourishing yourself for the season ahead, but making winter wellness a daily ritual to feel good about.
Camu Camu Berries
Not to be missed on any immunity list is the coveted vitamin C — a winter staple that has been in family medicine cabinets for as long as we can remember. Although typically speaking, most would reach for a glass of cold pressed OJ for a daily vitamin hit, some studies have shown one of the highest fruit sources is the camu camu berry, which comes as a powder form that can be added to a morning smoothie for an extra hit of goodness. You can also get this vitamin powerhouse in capsule form, making a daily dose even simpler.
Fresh Oysters
As if we needed another excuse to overindulge on oysters, but nonetheless, here it is. Oysters are known to be a rich source of mineral zinc, as well as a number of other important nutrients like iron and vitamin D (which play a key role in immunity too). Zinc acts as a barrier in the body, which prevents pathogens and viruses from entering the cells that surround your organs. It’s a lot of science-speak, but the key takeaway here is that there’s no such thing as too many oysters.
Turmeric
This root is golden in more ways than one. Praised by the wellness community for decades, turmeric has truly made a name for itself in recent years. If you haven’t tried a turmeric latte, it’s a vibrant alternative to a chai or your daily coffee, and it brings the powerful nutritional benefits of turmeric to the table. The spice is known for its anti-inflammatory properties, which can relieve chronic pressure on the body’s immune system. Turmeric is one of those remedies that is both preventative, and offers longevity — win, win.
Mānuka Honey
One of our country’s greatest resources, mānuka honey oozes with health benefits that you’re hard pressed to find anywhere else. Like turmeric, the delicious honey offers preventative and protective benefits, all the way from its antimicrobial properties to the simple way it soothes a sore throat like nothing else.
Medicinal Mushrooms
Medicinal mushrooms are another superfood to add to your radar, if they haven’t been there for some time already. These aren’t the kind of mushrooms that will produce any psychoactive effects, but rather the immune-supporting benefits that we’re all craving right now. Shiitake mushrooms can be enjoyed in a broth and ramen, or reach for powdered reishi which can be blended into a smoothie or a superfood latte.
Probiotics
There are so many beautiful benefits that come with a daily dose of probiotics; a healthy gut, effervescent glowing skin, enhanced immunity… And they’re so easy to work into any meal. What makes probiotics truly unique is that each food introduces a different culture of healthy bacteria to your system. So have some kefir or yoghurt with breakfast, kombucha for morning tea, sauerkraut on your salad and a side of kimchi with your next dinner out to reap the myriad benefits.
Sardines
These tiny fish punch well above their weight on the health front. Rich in omega-3 fatty acids, vitamin D, calcium, and selenium, sardines can help to reduce inflammation, support immune function, and strengthen the body’s natural defences — crucial during the colder months when viruses tend to thrive. They’re also one of the best dietary sources of vitamin B12, which plays a key role in energy production and keeping your nervous system resilient. Sustainable, shelf-stable, and deeply nourishing (not to mention delicious), sardines are a smart staple for winter immunity.
Chlorella
This vibrant blue-green algae is a cold season secret weapon. Packed with immune-supporting nutrients like vitamin C, iron, zinc, and chlorophyll, chlorella helps the body fend off winter bugs while supporting detoxification at a cellular level. Its antiviral and antioxidant properties make it especially valuable during winter, and it’s also rich in plant-based protein and B vitamins to help maintain energy when the days are short and our levels are waning. Whether taken as a powder or tablet, chlorella is a potent, natural boost.
