Health – Strong immunity starts in the kitchen

As we move into the colder months, now is the perfect time to give your immune system some extra support.  While supplements can play a role, the real foundation for staying well this winter begins in the kitchen. By focusing on nourishing, whole foods and supporting your gut health, you can help your body stay strong and resilient through the colder months. 

Sleep the most overlooked immune strategy: Before considering food, start with sleep. Inadequate sleep reduces the production of white blood cells, weakening your immune response. One of the simplest things you can do is eat dinner early, ideally before 7pm, and avoid alcohol or heavy meals in the evening. This encourages deeper, more restorative sleep, which is when the body does much of its repair work, including strengthening immune defences.

Vitamin D from the diet: Vitamin D plays a critical role in immune health, but levels often drop during winter due to reduced sun exposure. While supplements can help, food-based sources also contribute to healthy vitamin D levels. Egg yolks and fatty fish, like salmon and sardines,  are all helpful additions to your winter diet. 

Don’t overlook zinc: Zinc is essential for the development and function of immune cells. It’s a nutrient that many people don’t get enough of. Rich sources include oysters, pumpkin seeds, lamb, beef, and legumes like chickpeas and lentils, especially when they’ve been soaked or sprouted to improve your body’s ability to digest them. Adding these foods to your meals can enhance your body’s ability to fight off infections.

Reduce inflammation: Chronic, low-grade inflammation puts stress on the immune system, making it harder for your body to stay well. A whole-food, anti-inflammatory diet can help reduce this burden. Turmeric, especially when combined with black pepper for better absorption, is a powerful anti-inflammatory spice. Purple vegetables and berries, such as red cabbage, blackberries, and eggplant, are rich in antioxidants. Extra-virgin olive oil and fermented foods like sauerkraut, kefir, and kimchi also support gut health, which is closely linked to immunity.

Additional nutrition tips: Add bitter greens like rocket, endive, and dandelion into your meals to stimulate digestion and improve absorption of fat-soluble immune-boosting vitamins.  Give your digestive system a break overnight by leaving 12 hours between dinner and breakfast, this supports gut repair and immune balance. And don’t forget selenium: just two Brazil nuts per day can meet your daily needs and benefit both thyroid and immune health.

Building immune strength doesn’t require extreme measures. Instead, it’s the small, consistent steps – quality sleep, nourishing food, and good digestion – that help you stay well all winter long. A well-fed body is a well-defended body.