A bowl of soup with cream and cilantro


Cold Season, Strong Immunity: Foods To Keep You Healthy In Winter

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Are you looking for tips to boost your winter immunity? As winter blankets the world in snow and chilly temperatures, it’s essential to fortify our immune systems against seasonal challenges. While warm blankets and cozy sweaters help keep us physically warm, the right nutrition can provide an internal shield against winter woes. 

While other factors, like sleep and stress, can also influence our immune system’s response, in this blog post, we’ll explore the foods that prepare our immune systems for the colder months. We will share recipes packed with vitamins and antioxidants to keep you healthy and thriving all winter long.

Citrus Fruits

Winter is synonymous with citrus fruits that bring a burst of sunshine to our diets. Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamin C, a powerful antioxidant known to assist in the formation of antibodies and white blood cells. Start your day with a refreshing citrus salad or sip on a hot cup of herbal tea with a squeeze of fresh lemon to boost immunity.

Dark Leafy Greens

Incorporating dark leafy greens like kale, spinach, and Swiss chard into your meals provides your body with tools to optimize your immune function. Packed with vitamins A and C, iron, as well as antioxidants like carotenoids and lutein, these greens can be the foundation for hearty winter salads or a nourishing addition to soups and stews.

Garlic and Onions

The aromatic duo of garlic and onions not only adds depth to winter dishes but also boasts immune-boosting properties. Garlic contains allicin, known for its antiviral and antibacterial properties, while onions are rich in quercetin, an antioxidant with immune-optimizing benefits. Try incorporating roasted garlic into your mashed potatoes or sautéing onions for a comforting soup base. Check out our favorite garlic chopper here in our amazon storefront!


While summer berries may be out of season, frozen berries remain a nutritional powerhouse. Packed with antioxidants like anthocyanins, flavonoids, and vitamin C, berries contribute to a robust immune system. Enjoy a berry smoothie with yogurt or oatmeal to start your day with a delicious and nutritious boost.


Embrace the anti-inflammatory properties of turmeric during the winter months. Curcumin, the active compound in turmeric, has immune-modulating effects. Add a dash of turmeric to soups, stews, or golden milk lattes for a flavorful and healthful kick.

Dried Herbs and Spices:

Dried herbs and spices are one of the greatest sources of antioxidants on the planet!  Herbs and spices are rich in specific antioxidants such as carnosic acid, flavonoids, beta-carotene, lycopene, and lutein.  Try adding dried rosemary to eggs or roasted vegetables, cinnamon to warm oatmeal, or dill to tuna.


Mushrooms, particularly varieties like shiitake and maitake, contain beta-glucans that support immune function. Incorporate mushrooms into your winter recipes, such as hearty mushroom risotto or a savory mushroom soup.

Need some ideas on how to incorporate these ingredients into a balanced meal/snack? Here are Some of our Favorite Recipes to Boost Immunity!

Citrus Winter Salad

Ingredients: Mixed greens, segments of oranges and grapefruits, pomegranate seeds, feta cheese, and a citrus vinaigrette.

Instructions: Toss the ingredients together for a refreshing salad.

Garlic Roasted Vegetables

Ingredients: Assorted winter vegetables (carrots, Brussels sprouts, sweet potatoes) tossed with olive oil, minced garlic, and rosemary.

Instructions: Roast until golden brown for a flavorful and immune-supportive side dish.

Berry Smoothie Bowl

Ingredients: Frozen mixed berries, banana, yogurt, and a drizzle of honey.

Instructions: Blend until smooth, pour into a bowl, and top with chopped nuts and additional berries.

Turmeric Lentil Soup

Ingredients: Lentils, carrots, celery, onions, garlic, turmeric, and vegetable broth.

Instructions: Simmer the ingredients together for a comforting and immune-supporting soup.

Embracing a winter-friendly diet rich in nutritious foods is a delicious and proactive way to stay healthy during the colder months. Whether savoring a bowl of turmeric-infused soup or enjoying a vibrant citrus salad, these recipes offer a flavorful approach to nourishing your body and fortifying your immune system. 

Stay warm, stay well, and let your plate be a source of comfort and health this winter.

This blog post was written by Sarah Micallef, our Certified Diabetes Educator and Registered Dietitian. Click here to schedule an appointment with Sarah!