Support Your Immune System During Colder Months

When temperatures drop and daylight fades, our immune systems work a little harder to keep us healthy. While no food or supplement can guarantee illness prevention, the right nutrition habits can strengthen your body’s natural defenses and help you stay resilient all winter long. Here’s your guide to nourishing immunity from the inside out.

Build Your Plate Around Colorful Whole Foods

A strong immune system thrives on vitamins, minerals, antioxidants, and phytonutrients. Winter is the perfect season to focus on bright fruits and vegetables.

• Citrus (oranges, grapefruits, clementines) for vitamin C to help support immune cell function.
• Dark leafy greens (kale, spinach, swiss chard) for immune-supportive antioxidants.
• Winter squash (butternut, acorn, spaghetti squash) for vitamin A to boost immune cell function.
• Berries (fresh or frozen) for powerful antioxidants to help protect and repair the cells throughout the body.

Why it matters: color from fruits and vegetables are rich in antioxidants. Antioxidants help reduce inflammation and strengthen the function of immune cells.

Want ideas for adding more color to your plate? Check out these rainbow recipes for bright, nutrient-packed meals. → 

Prioritize Protein for Repair and Recovery

Your immune system relies on protein to build antibodies and maintain healthy cells. Aim to include a lean or plant-based protein source at every meal to keep immune-building pathways strong. Winter-friendly protein sources:

• Poultry (chicken, turkey)
• Legumes (lentils, chickpeas, black beans)
• Eggs
• Greek yogurt
• Cottage cheese
• Tofu or tempeh

Support Your Gut

Your gut is home to 70% of your immune system. A healthy gut microbiome is essential for immune balance. Feed it with both probiotics and prebiotics to keep it happy through the holidays.

Probiotics: yogurt, kefir, sauerkraut, kimchi, miso

Prebiotics: garlic, onions, leeks, bananas, oats

Together, probiotics and prebiotics help maintain a diverse gut flora which in turn supports immunity.

Don’t Forget Your Healthy Fats

Healthy fats support nutrient absorption (especially vitamins A, D, E, and K) and help regulate inflammation. Try to incorporate more olive oil, avocado, nuts/seeds, and fatty fish (salmon, sardines, mackerel) into the rotation to boost healthy fats. Some ideas include salmon chowder, roasted squash with pumpkin seeds, and avocado toast are winter favorites that deliver an immune-friendly boost.

Make Vitamin D a Priority

Winter sun is limited, and vitamin D plays a key role in immune response. Include foods like fortified dairy or plant milks, fatty fish, and egg yolks for a vitamin D boost. Many people need supplementation during cold months. Talk to your healthcare provider to check your levels and see if supplementation is right for you.

Keep Hydration on Your Radar

Cold weather can trick you into thinking you’re not thirsty, but hydration helps transport nutrients, regulate temperature, and maintain mucus barriers that trap pathogens. Some winter hydration tips include sipping on herbal tea, adding lemon or other fruit to infuse your water, and eating hydrating foods like citrus fruits and broth-based soups.

Spice Things Up for Extra Immune Benefits

Certain herbs and spices support your immune system and reduce inflammation. Try adding them to soups, curries, roasted vegetables, or teas.

• Turmeric (pair with black pepper)
• Ginger
• Garlic
• Cinnamon
• Oregano
• Cloves
• Chili peppers

Be Mindful With Sugar and Alcohol

Excess sugar can suppress immune function and increase inflammation, making you more susceptible to seasonal bugs. Alcohol, especially in larger amounts, can also disrupt sleep, dehydrate the body, and weaken your natural defenses. This winter, try to be intentional: savor sweets in moderation, choose lower-sugar options when you can, and keep alcohol intake balanced with plenty of water and nourishment.

Winter Recipes for a Stronger Immune System

Winter brings its share of health challenges, but a nutrition-forward approach can help strengthen your immune system and keep you feeling your best. Focus on whole foods, vitamins, gut health, hydration, and wholesome winter meals. Small, consistent choices truly add up.

To get you started on your immune defense, below are 5 immune-supportive winter recipes that you can add into your meal rotation.

Immune-Boosting Ginger Turmeric Chicken Soup

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 tsp turmeric
• 3 carrots, sliced
• 2 celery stalks, sliced
• 6 cups low-sodium chicken broth
• 2 cups shredded cooked chicken
• 1 cup baby spinach
• Salt + pepper to taste
• Lemon wedges for serving

Instructions:

1. Heat olive oil in a pot and sauté onion, garlic, ginger, and turmeric for 2–3 minutes.
2. Add carrots, celery, and broth; bring to a simmer for 15 minutes.
3. Stir in shredded chicken and spinach; cook 3–4 minutes.
4. Season with salt and pepper. Serve with a squeeze of lemon.

Citrus Kale Salad With Honey-Ginger Dressing

Ingredients:

• 1 bunch curly kale, chopped
• 2 oranges or clementines, segmented
• 1 avocado, sliced
• ¼ cup pumpkin seeds

Dressing:

• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp grated ginger
• 1 tsp honey
• Pinch of salt

Instructions:

1. Massage kale with a drizzle of olive oil for 1–2 minutes.
2. Toss with citrus, avocado, and pumpkin seeds.
3. Whisk the dressing and drizzle over the salad.
   

Cozy Lentil & Vegetable Stew

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 carrots, chopped
• 1 zucchini, chopped
• 1 cup dried green or brown lentils
• 4 cups vegetable broth
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt + pepper
• Fresh parsley

Instructions:

1. Sauté onion and garlic in olive oil for 3 minutes.
2. Add carrots, zucchini, lentils, broth, and spices.
3. Simmer for 30–35 minutes until the lentils soften.
4. Season and garnish with parsley.

Greek Yogurt Parfait With Immune-Boosting Berries

Ingredients:

• 1 cup plain Greek yogurt
• ½ cup mixed berries (fresh or frozen)
• 1 tbsp chia seeds or ground flax
• 2 tbsp nuts (almonds, walnuts, or pecans)
• Drizzle of honey (optional)

Instructions:

1. Layer yogurt, berries, seeds, and nuts in a glass.
2. Drizzle with honey if desired.
3. Serve chilled.

Maple-Miso Salmon with Garlic Roasted Brussels Sprouts

Ingredients (Salmon):

• 4 salmon fillets
• 1 tbsp miso paste
• 1 tbsp maple syrup
• 1 tbsp soy sauce
• 1 tsp grated ginger

Ingredients (Brussels Sprouts):

• 4 cups Brussels sprouts, halved
• 1 tbsp olive oil
• 3 cloves garlic, crushed
• Salt + pepper

Instructions:

1. Preheat the oven to 400°F (205°C).
2. Whisk miso, maple syrup, soy sauce, and ginger; brush over salmon.
3. Toss Brussels sprouts with olive oil, garlic, salt, and pepper; spread on a baking sheet.
4. Bake sprouts for 15 minutes.
   
5. Add salmon to the tray and bake for another 12–15 minutes until flaky.
   

This article was written by Katie Frushour, MS, RD, CSSD, a dietitian at Mend.