10 surprising foods for winter immunity

As the winter months roll in, many of us—especially parents—brace ourselves for the annual wave of sniffles, sneezes and stomach bugs that accompany the cold weather. Term times also mean increased exposure to common viral infections at nurseries and schools, so giving our immune systems some extra support is more important than ever.

WHY PLANT DIVERSITY MATTERS FOR IMMUNITY

Eating a diverse range of plant-based foods is one of the best ways to boost overall health, including enhancing immune function. Our gut microbiome—the community of trillions of bacteria living in our intestines—plays a key role in immunity, and its health is directly influenced by the variety of foods we consume. Different plants provide different fibres, vitamins and antioxidants, which help nurture beneficial bacteria, improve gut health, and, in turn, strengthen our immune defences.

IMMUNE-BOOSTING FOODS FOR WINTER

While classic remedies like orange juice, chicken soup and ginger tea are tried and tested comfort measures once illness has set in, there’s a world of lesser-known foods that offer surprising and potent immune-boosting properties that may help prevent the onset of illness and speed up recovery. Spoiler alert: all of these can be found in our daily Body blend too. Here’s a look at our favourite superfoods to keep you and your family strong and healthy during the winter months.

1. MORINGA

Moringa is a true nutritional powerhouse, packed with vitamins A, C and E, which are crucial for maintaining immune function. It’s also rich in essential amino acids and antioxidants that help protect your body from harmful free radicals. The anti-inflammatory properties of moringa make it particularly useful during the winter months when your body is more prone to inflammation due to cold weather and exposure to germs.

2. GREEN KIWI

When you think of vitamin C, orange juice tends to be the first port of call. However, not all orange juice is made equal: some juices made ‘from concentrate’ contain added sugars and sweeteners, while smooth pulp-free or ‘without bits’ versions are stripped of their gut-loving fibre, negating the health benefits of the vitamin C content. Try squeezing fresh juice at home, adding an orange to a smoothie, or trying kiwis instead, which contain more vitamin C than oranges. Vitamin C is vital for maintaining the integrity of the skin barrier (our first line of defence against pathogens), supporting white blood cell activity and providing a good source of fibre, aiding gut health, which in turn supports the immune system.

3. HIBISCUS

Hibiscus flowers are a source of both vitamin C and iron—an essential duo for immunity. Vitamin C helps the body absorb iron, which delivers oxygen to red blood cells, plus offers anti-inflammatory and antimicrobial properties to help fend off infections. Hibiscus flowers have a delicious tart and fruity flavour, making them a great choice of herbal tea to increase your fluid intake: hydration helps to loosen mucus from colds and flu, boost circulation and regulate body temperature.

4. PURPLE CARROTS

Purple carrots add a beautiful rich colour to your plate because they’re rich in anthocyanins, a type of antioxidant known for its immune-boosting properties. These antioxidants help reduce inflammation and strengthen the immune response by protecting cells from damage. Purple carrots also contain beta-carotene, which the body converts to vitamin A to support healthy skin and mucous membranes that act as barriers against infection. Try roasting them in a good quality olive oil (our Founder Chris recommends Honest Toil for its high levels of polyphenols) and thyme—both add extra anti-inflammatory and antioxidant properties.

5. HASKAP BERRY

Haskap berries, also known as blue honeysuckle, are incredibly rich in vitamins C and A, as well as anthocyanins and polyphenols. These nutrients are potent immune boosters that help fight off infections and reduce inflammation. Haskap berries have three times more antioxidants than blueberries, making them a powerhouse for immune health.

6. CHICORY ROOT INULIN

Chicory root is a rich source of inulin, a prebiotic fibre that feeds the good bacteria in your gut. A healthy gut is essential for a strong immune system since about 70% of your immune cells reside there.

7. OAT BETA-GLUCANS

Oats contain beta-glucans, a type of soluble fibre known for its immune-boosting effects. Beta-glucans enhance the activity of macrophages—immune cells that consume and destroy pathogens. Including oats in your diet can help support your body’s natural defences, especially during the winter months when the immune system is put to the test. Start your day with a warming bowl of oatmeal topped with fresh fruits, nuts and a drizzle of honey to fuel you with slow-release energy until lunch while increasing your plant intake.

8 + 9. TURMERIC AND BLACK PEPPER

Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties that help boost immune function. However, curcumin isn’t easily absorbed by the body, which is why pairing it with black pepper is crucial. Black pepper contains piperine, which enhances the absorption of curcumin by up to 2,000%. For a delicious golden milk, heat a cup of milk (dairy or plant-based) with a teaspoon of turmeric, a pinch of black pepper and a little honey or maple syrup for a cosy, immune-supporting drink.

10. REISHI MUSHROOM

Reishi mushrooms have been used in traditional medicine for centuries and are known for their immune-modulating properties. They help enhance the activity of white blood cells, which are essential for fighting infections. Reishi mushrooms also contain beta-glucans, which further support immune health.

DON'T FORGET VITAMIN D

Vitamin D is a must-have for strong immune function, but our levels tend to drop during winter due to reduced exposure to sunlight. Supplementing with vitamin D (Body contains 500% of your daily recommended intake) or including foods like fortified cereals, mushrooms and fatty fish can help keep your immune system strong.

While orange juice, chicken soup and ginger have their place, exploring the wide array of immune-boosting foods can make a big difference in keeping your family healthy during winter. By diversifying your diet, you’ll strengthen your immune system and cultivate a healthier gut microbiome, which plays a critical role in overall wellness. Try to shop seasonally and organic when possible to reap the full benefits of nature’s produce. Plus, you can always count on Body to add nutrient diversity with all of the immune-boosting superfoods we mentioned in this blog.