Immune Boosters for Winter: Foods and Habits for a Stronger Defense

Immune Boosters for Winter: Foods and Habits for a Stronger Defense

Immune Boosters for Winter: Foods and Habits for a Stronger Defense 

As the weather gets colder and days get shorter, our immune systems can become compromised. Viruses seem to thrive in the winter months when people spend more time indoors in close proximity. 

The good news is there are proactive steps you can take to help bolster immunity and reduce your chances of getting sick this winter. 

In this post, we’ll explore foods, supplements, and habits to strengthen your defenses against wintertime bugs. 

Fill Up on Immune-Boosting Fruits and Vegetables 

Fruits and vegetables should be the cornerstone of any healthy diet, but certain produce choices stand out for their immune-enhancing qualities. These options can provide key antioxidants, vitamins, and minerals to support overall wellness: 

  • Citrus fruits like oranges, grapefruits, lemons, and limes are packed with vitamin C. This powerful antioxidant helps fend off infections and supports other immune cells [1]. Squeeze citrus over salads, blend into smoothies, or simply enjoy whole. 
  • Dark leafy greens like kale, spinach, and collards are rich in vitamin A, which helps maintain the health of your skin and mucosal membranes as a first-line defense against pathogens [2]. Add greens to soups, stews, omelets, etc. 
  • Broccoli contains key micronutrients like vitamins A, C, and E. Its phytochemicals may also have antiviral effects to further bolster immunity [3]. Enjoy it raw, roasted, or sautéed. 
  • Garlic has direct antimicrobial properties and has been used for centuries to fight infections. Its active compound allicin enhances the disease-fighting response of certain immune cells [4]. Use it liberally in soups, sauces, and more. 
  • Mushrooms like reishi, shiitake, and maitake contain polysaccharides that seem to activate immune cells called macrophages [5]. Sauté mushrooms to add flavor and nutrition to any dish. 


Fruits and Vegetables  are packed with vitamins, minerals, fiber, antioxidants, and other essential compounds that contribute to overall well-being.

Load Up on Yogurt and Fermented Foods 

Probiotic-rich foods can also give your immune system a boost by supporting healthy gut bacteria. With 70% of the body's immune cells located in the gut, a balanced microbiome is key for a strong defense [6]. Some top probiotic choices include:

  • Plain yogurt with live active cultures provides beneficial bacteria like Lactobacillus species. Check labels and avoid added sugars. Enjoy a daily serving plain, with fruit, or in smoothies. 
  • Kefir is a fermented milk drink that contains even more diverse probiotics than yogurt. The bacteria and yeast in kefir may help regulate immune function [7]. Use it like you would yogurt. 
  • Kimchi, sauerkraut, and other fermented vegetables offer a healthy dose of probiotics. A little goes a long way to add crunch and immunity-enhancing benefits to meals. 
  • Miso is a savory probiotic-rich paste common in Japanese cuisine that can be used to make soups, sauces, marinades, and more. 

Add Immune-Boosting Spices to Food and Drinks 

Certain spices contain potent compounds that have antiviral, anti-inflammatory, and antioxidant effects to help you fight off infection and disease: 

  • Garlic is so effective it deserves a second mention here! It contains allicin along with selenium, vitamin C, and other micronutrients [4]. Use it often in your cooking. 
  • Ginger has antiviral activity against respiratory viruses. Sipping ginger tea can help calm inflammation and soothe sore throats [8]. Add fresh ginger to smoothies, stir-fries, and more for flavor and health perks. 
  • Turmeric contains curcumin, a compound with antiviral and anti-inflammatory effects. Sprinkling turmeric onto rice, roasted veggies, soups, or lattes can bolster immunity [9]
  • Cinnamon may help fight influenza viruses and has prebiotic benefits to support gut health [10]. Sprinkle it onto oatmeal, add to smoothies, or sip cinnamon tea with honey. 


Hippocrates (father of medicine) : “Let food be thy medicine and medicine be thy food”.

Stay Hydrated with Immune-Supporting Drinks 

Proper hydration is crucial for flushing out viruses and bacteria, regulating body temperature, and allowing lymphocytes to maneuver throughout the body. Some beverage options provide extra immune-enhancing nutrients: 

  • Herbal tea - In addition to soothing ginger tea mentioned above, chamomile, elderberry, echinacea, and green tea provide antioxidants with antimicrobial effects against certain pathogens [11]. 
  • Bone broth - Sipping this warm, savory broth made from simmering bones/meat has been shown to benefit respiratory tract infections and colds. It provides glutathione, gelatin, and amino acids for immune support [12]
  • Fruit-infused water - By adding sliced fruits with antimicrobial properties like citrus, berries, apples, kiwis, or pineapple to water, you can create a hydrating vitamin-filled drink.
  • Vegetable juice - Fresh cold-pressed juices made with immune-boosting fruits and veggies like oranges, greens, carrots, and ginger can pack concentrated nutrients and antioxidants

Take Key Immune-Boosting Supplements 

In addition to a healthy diet, certain supplements may offer extra immune-modulating benefits when taken properly and under the guidance of a healthcare provider: 

  • Vitamin C - This potent water-soluble antioxidant cannot be stored in the body, so regular supplementation during winter is key [13]. Look for buffered vitamin C
  • Vitamin D - Many people are deficient in the “sunshine vitamin”, which has a role in regulating immune function. Correcting deficiency through winter supplementation may reduce respiratory infections [14]
  • Zinc - This essential mineral supports various cell processes vital for an optimal immune response. Zinc supplements may help shorten common cold duration and severity [15]
  • Elderberry - These dark berries contain anthocyanins and quercetin, compounds with proven anti-viral effects against influenza and provide general immune modulation [16]. Look for capsules or syrup. 
  • Echinacea - Multiple parts of this flowering plant have been studied for their ability to enhance the activity of certain immune cells to fight pathogens [17]. Liquid extracts are commonly used. 
  • Medicinal mushrooms like turkey tail, reishi, and chaga have beta glucans and other beneficial compounds. Some research shows daily use can significantly bolster immunity [18]


Conventional supplements and take advantages of natural products - herbs, fresh berries, flowers and roots etc.

Prioritize Exercise and Manage Stress 

Beyond diet, certain lifestyle habits affect the functioning of your immune system. Be sure to focus on these areas as well: 

  • Exercise - Regular moderate exercise (at least 150 minutes per week) helps circulate immune cells and lower inflammation. However, overly strenuous exercise may make you more susceptible [19]. Find a healthy balance. 
  • Sleep - Adequate sleep (7-9 hours) allows your body to fully rest and repair, resetting the immune system. Chronic sleep deprivation impairs immune function [20]. Maintain consistent bed and wake times. 
  • Stress management - Chronic stress and anxiety release hormones that can suppress immune response. Adopt relaxation practices like meditation, yoga, deep breathing, etc. [21]
  • Hygiene - Washing hands vigorously and avoiding contact with sick people are some of the best ways to stop germs from entering the body.
  • Quit smoking - Smoking damages cilia in the lungs and impairs immune cells. Kicking the habit can significantly improve resistance [22]


Meditation offers a wide range of physical, mental, emotional and spiritual benefits.

Get Some Sun Exposure for Vitamin D 

Most people don’t get enough sun exposure during winter months, which can lead to seasonal drops in vitamin D levels. This critical vitamin, which functions more as a hormone in the body, has widespread effects on genes and immune cells [14]

Getting just 15 minutes of direct sun exposure on bare skin helps maintain healthy levels. If sunshine is limited where you live, speak with your doctor about supplementation

Know Your Vaccine Schedule 

Vaccines prime your adaptive immune system to recognize specific pathogens and mount future defenses. Thus, keeping up-to-date with recommended vaccines is key, especially for older adults or those at high risk. Make sure you are immunized against: 

  • Annual influenza virus 
  • Pneumococcal bacteria every 5 years (65+) or lifetime if high-risk 
  • Td/Tdap booster every 10 years 
  • Shingles virus at age 50+ 
  • COVID-19 virus and applicable boosters 

Talk to your doctor about other immunizations suitable for your age and health status.

Seek Preventative Care as Needed 

Don’t avoid necessary medical care during the busy winter season. Keeping up with exams, screenings, and appointments helps you detect any health issues early when they are most treatable. Important preventative visits may include: 

  • Annual wellness/physical exam 
  • Dental cleanings every 6 months 
  • Eye exams every 1-2 years 
  • OB/GYN exam each year including pap smears 
  • Colonoscopy every 5-10 years beginning at age 45 
  • Flu shot every fall 
  • Skin cancer screening annually 

Communicate any concerning symptoms to your doctor right away as well. Together you can determine if they warrant further evaluation and treatment.

Summing Up: Bolster Your Defenses Against Winter Bugs 

No one wants the frustration of getting sick just when holidays, travel, and fun winter activities are ramping up. Thankfully, you're not powerless against wintertime viruses - simply by making smart dietary choices, adopting healthy habits, and following prevention guidelines, you can strengthen immunity and feel your best all season long. 

Focus on filling your plate with plenty of fruits, vegetables, fermented foods, yogurt, and immune-enhancing spices. Stay hydrated, exercise moderately, manage stress, and get adequate sleep and sun exposure. 

Talk to your doctor about supplements that can provide additional immune support. And absolutely get your recommended vaccines and preventative care. With this comprehensive approach, you’ll be ready to take on winter while keeping viruses at bay. 


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[22] National Center for Chronic Disease Prevention and Health Promotion (US) Office on Smoking and Health. The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General. Atlanta (GA): Centers for Disease Control and Prevention (US); 2014

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