Nutrition Tips for Winter Wellness
With colder weather, more time indoors, the circulation of new viral infections like the cold and flu, and added stress, winter creates conditions that can challenge your immune system. In addition to strategies like handwashing, staying up-to-date with vaccinations, regular physical activity, and stress management, good nutrition is another powerful way to strengthen your defenses. Here are some key nutrients and foods that can help support your immunity throughout the winter.
Vitamin C
Vitamin C is one of the most important nutrients for immune health. It helps your body produce white blood cells, reduces inflammation and protects your tissues while you recover from illness to shorten the duration of viruses.
Sources: Oranges, lemons, grapefruits, limes, strawberries, mangoes, kiwis, bell peppers, broccoli
Superfood Pick: One cup of strawberries provides nearly 150% of your daily vitamin C needs.
Probiotics
A healthy gut is one of the body’s first lines of defense against illness. Probiotics are beneficial bacteria found in fermented foods that help support a healthy digestive system and balanced microbiome. Probiotics can also improve antibody response and reduce the severity of upper respiratory infections.
Sources: Yogurt, kefir, sauerkraut, kimchi, miso and tempeh
Superfood Pick: Kefir, a fermented milk drink similar to a thin yogurt, is one of the most potent food sources of natural probiotics.
Protein
Protein supports immune health by helping your body build and repair tissues, strengthening the musculoskeletal system and forming antibodies—the proteins your body uses to identify and fight infections.
Sources: Lean meats (chicken, turkey, beef), fish and seafood, eggs, milk, yogurt, beans, chickpeas, lentils, nuts, seeds.
Superfood Pick: Salmon provides high-quality protein, anti-inflammatory Omega-3s and is one of the few natural food sources of vitamin D.
Vitamin D
Because winter sunlight is limited, many Canadians become low or deficient in vitamin D. This nutrient helps regulate immune responses and supports the production of illness-fighting cells. While food sources help, most people cannot meet their winter vitamin D needs through diet alone. Many health professionals recommend a supplement. Talk to your health care provider about the right type and dosage.
Sources: fatty fish (salmon, mackerel, sardines), egg yolks, vitamin D fortified milk, orange juice and cereals, mushrooms
Superfood Pick: Sun-exposed mushrooms, such as shiitake or cremini, naturally produce vitamin D when exposed to sunlight. This makes them one of the only plant-based sources of vitamin D and a helpful option for people who don’t eat fish.
Zinc
Zinc is essential for the development of immune cells, wound healing and activating enzymes that help defend against viruses and bacteria. Even a mild zinc deficiency can weaken immune responses.
Sources: Oysters, beef, beans, lentils, nuts, seeds, whole grains, poultry, tofu
Superfood Pick: Oysters are the top food source of zinc. Just two medium oysters provide nearly three times the daily recommended intake.
Immune Supporting Herbs and Vegetables
- Ginger: Contains natural anti-inflammatory and antioxidant compounds. It may help reduce respiratory symptoms and support overall immunity. Enjoy ginger in teas, smoothies, soups, stir fries or roasted vegetables.
- Garlic: Contains natural antibacterial and antiviral compounds. Use garlic raw or cooked in soups, sauces or roasted vegetables, or even steep it in herbal tea if you enjoy the flavour.
- Leafy Greens: Greens such as spinach, kale and Swiss chard provide vitamin C, vitamin A, vitamin K and antioxidants. Add leafy greens to salads, smoothies, soups or sauté in a little olive oil as a warm side dish.
Tip: If fresh produce is expensive or out of season, frozen fruits and vegetables are just as nutritious and often more affordable. Winter vegetables like rutabaga, parsnips and carrots are also budget-friendly and long-lasting.
Hydration
It’s easy to forget to drink water in the winter, but hydration is essential for immune function. Water helps transport nutrients, circulate lymphatic fluid (which carries white blood cells) and remove waste products. Winter air and indoor heating can also increase your dehydration risk, particularly in older adults.
How to Stay Hydrated:
- Sip water regularly throughout the day, even if you don’t feel thirsty
- Keep a water bottle within reach
- Enjoy herbal teas, broths or warm water with lemon
- Eat water-rich foods like citrus, melons or cucumbers
Winter can bring extra challenges to your immune system, but simple nutrition habits can make a meaningful difference. By focusing on vitamin-rich foods, probiotics, protein, zinc and hydrating fluids, you can give your body the tools it needs to stay resilient. Pair these nutrition strategies with other healthy lifestyle habits to support your immune system all season long.
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