Immune support starts with real food: What to eat this winter
As winter rolls in, so do the sore throats, runny noses and chesty coughs. But before turning to supplements, it’s worth taking a look at what you’re feeding your body each day. Real, everyday foods can go a long way in supporting your family’s immune system!
Immune-supportive foods
Here are some of the top immune-supportive foods to incorporate into your diet this season, and simple ways to use them (without the kids noticing…).
Leafy greens
Spinach, silverbeet and kale are packed with vitamin C, folate and antioxidants - nutrients that help immune cells function properly.
Easy ways to add them:
Stir chopped spinach into soups or stews
Blend a handful of baby spinach into a smoothie (they won’t taste it, I promise)
Add kale to a stir-fry or pasta sauce
Citrus fruits
Oranges, mandarins and lemons are rich in vitamin C, which plays a key role in both preventing and reducing the severity of colds.
Easy ways to add them:
Serve orange wedges with breakfast or lunch
Use lemon juice in dressings, marinades or warm lemon tea with honey
Garlic and onion
Garlic and onion contain immune-supportive compounds like allicin and quercetin, which have natural antibacterial, antiviral and anti-inflammatory properties.
Easy ways to add them:
Roast with veggies
Add to slow-cooked meals
Ginger
Warming and anti-inflammatory, ginger is excellent for supporting digestion and circulation - both of which are important for immune health.
Easy ways to add them:
Grated ginger to porridge or smoothies
Sliced fresh ginger to hot water with lemon and honey
Add ginger to homemade baked goods or stir-fries
Eggs
Eggs are a rich source of protein, zinc, selenium and vitamin A - essential nutrients that play a key role in keeping your immune system strong.
Easy ways to add them:
Boil a few eggs for the week and store in the fridge for snacks or lunchboxes
Whip up an omelette or scrambled eggs for breakfast (or as a quick and easy lunch or dinner)
Make a frittata or egg muffins for breakfast, lunch or snacks
Bone broth or homemade soup
A cup of bone broth or bowl of soup is not only soothing - it is also hydrating and packed with nutrients like zinc, glycine and collagen.
Easy ways to add them:
Use bone broth to cook rice and as the base for chicken and veggie soups
Add cooked rice, lentils or noodles to make it more filling
Blend with extra veggies for a creamy immune-supporting soup
As a mother of a picky eater, I know that it is often not easy to get kids excited about things like kale or bone broth. Here are a few realistic ways to make immune-supportive foods a normal part of your routine:
Add in and go slow: start with one small addition to a familiar meal.
Batch cook: soups, broths and homemade sauces freeze well and make dinner prep a breeze.
Use dips and sauces: blend immune-boosting ingredients like garlic, lemon or spinach into dips or pasta sauces.
Let them help: kids are more likely to try foods they’ve helped prepare.
Immune-depleting foods
Just as some foods help the immune system thrive, others can make it harder for your body to fight off bugs. You don’t need to cut these out completely, but being mindful of how often they are being consumed can make a big difference.
Some common immune-suppressing foods:
Excess added sugar – High-sugar diets may reduce white blood cell function, especially when consumed regularly.
Highly processed foods – Packaged snacks, fast food and soft drinks are often low in nutrients and high in inflammatory ingredients.
Alcohol – Too much alcohol can weaken your body’s ability to respond to infections.
Refined carbs – White breads, pastries and overly processed cereals can spike blood sugar and crowd out more nourishing choices.
Simple swaps:
Try water or herbal tea instead of soft drinks
Offer fresh fruit or homemade bliss balls as after-school snacks
Choose wholegrain or seed crackers over white bread
As always, it’s not about being perfect - it’s about giving your family’s immune system a better chance to do its job.
Supporting your immune system this winter doesn’t need to be complicated. Just focus on real, nourishing ingredients, and find easy ways to include them in your weekly meals. Your immune system will thank you!