Winter can feel like an open season for sore throats and lingering colds – which is why looking after your overall health matters more than ever. The good news is that everyday food choices really do play a role in helping our bodies stay well. There’s no single food that can ‘boost’ your immune system overnight. But a balanced, varied diet provides nutrients (such as vitamin D) that contribute to the normal function of the immune system.
Sunshine-filled supplements
In the UK, winter brings a specific challenge: vitamin D. Between October and March, we can’t make enough of it from sunlight, which is why UK public health guidance recommends a daily supplement for everyone. Vitamin D is also found in a small number of foods, such as oily fish (think salmon, sardines, trout, herring or mackerel), red meats, egg yolks and fortified foods.
Plant power
Fibre-rich plants, colourful vegetables, wholegrains, nuts, seeds, and quality protein all contribute important vitamins and minerals that help the immune system work as it should. Fibre is particularly important because it feeds beneficial gut bacteria, which are closely linked to many aspects of health. When it comes to plants, the focus should be on variety.
More wholefoods, more satisfaction
Wholefoods can be super-comforting, which is absolutely essential during the depths of winter. Vegetables, fruit, wholegrains, beans, pulses, nuts, seeds, herbs, and spices all fall into this category. When we eat wholefoods, our hunger hormones signal fullness to the brain, while delivering essential nutrients.
Eating more wholefoods doesn’t require a complete diet overhaul – it’s about small charges that quietly add up. Swap white rice, bread and pasta for wholegrain alternatives. Add a handful of frozen fruit, nuts or seeds to your morning porridge or yoghurt. Blend beans into homemade sauces, or stir them through the salads, stews, and curries you already have in your recipe repertoire.
Ultimately, simple, consistent food choices are what keep our health in check. The secret to winter wellness? More plants, more colour, more variety.