Nutrition – Winter Wellness

As the days grow shorter and get colder, it’s natural to crave comfort foods and cozy indulgences. But winter is also a time when our bodies need extra support – not just to stay warm, but to keep our immune systems strong and our energy levels steady. With a few smart nutrition strategies, you can enjoy the season while supporting your overall health and wellbeing.

Winter is the perfect time to load up on nutrient-dense seasonal produce. Vegetables like beetroot, carrots, pumpkins, and kūmara are not only hearty and delicious, but packed with vitamins A and C, fibre, and antioxidants. These nutrients help to support your immune system and keep your energy up during the darker months. Other winter favourites include broccoli, kale, leeks, and cauliflower – all of which are rich in fibre, vitamins, and protective plant compounds. Citrus fruits like oranges, lemons, and mandarins are also in season and provide a much-needed dose of vitamin C to help ward off colds and flu.

It’s easy to forget about hydration when the weather is cold, but staying well-hydrated is just as important in winter as it is in summer. Water supports digestion, nutrient absorption, and energy levels. If cold water feels unappealing, try warming up with herbal teas, hot water with lemon, or homemade broths. These not only keep you hydrated but also add comfort and flavour.

Lean proteins, such as meat, chicken, fish, legumes, and tofu, are essential for maintaining muscle and supporting your immune system. Whole grains like quinoa, brown rice, and pearl barley offer fibre and complex carbohydrates that help keep you full and energised. These foods are also versatile, making them easy to incorporate into soups, stews, and casseroles, perfect for warming winter meals.

A healthy gut is key to a strong immune system. Foods high in fibre – vegetables, legumes, and whole grains – feed the good bacteria in your gut; while probiotic foods such as Greek yogurt, kefir, and sauerkraut introduce beneficial microbes. Together, they support digestion and help keep your immune defences strong.

Less sunlight availability means many people experience lower vitamin D levels in winter. Vitamin D supports bone health, mood, and immune function. Incorporate vitamin D-rich foods like salmon, mushrooms, eggs, and fortified foods into your diet. Getting outside into the sun for a few minutes each day (if it’s shining) will help boost your vitamin D and your mood. If you’re concerned about your vitamin D levels, a supplement during winter can help fill the gaps.

Winter wellness is about more than just staying warm – it’s about nourishing your body, supporting your immune system, and maintaining your energy and mood. Embracing seasonal foods, staying hydrated, choosing wholesome, nutrient-rich foods, supporting gut health, and getting enough vitamin D, will help you to thrive all winter long. So, get creative in the kitchen, enjoy the flavours of the season, and give your body the care it deserves.