Nutritionists Kirsty and Nicole from Pure Health Nutrition reveal top twelve immunity-boosting foods

Winter often brings cozy nights, perfect for curling up on the couch with a glass of mulled wine and a good book.

But it can also feel like you’re one sneeze away from getting sick.

The food we eat plays a crucial role in building and maintaining our immune systems to help keep us healthy all winter.

According to nutritionists Kirsty and Nicole from Pure Health Nutrition in West Leederville, eating a variety of whole foods is the key to boosting your immune system.

Foods like vegetables, fruits, legumes, nuts, seeds, and whole grains contain essential nutrients such as vitamin C and zinc, necessary for a healthy immune system.

“Eating a variety of whole foods gives you the best chance to get an array of essential vitamins and minerals,” they said.

With that in mind, here are some of the top immunity boosting foods to help you stay healthy this winter (and all year round).

Top 12 immunity boosting foods:

1. Garlic

Garlic has immune boosting and antimicrobial properties that help stimulate the immune system.

2. Berries

Known for their immune boosting properties, berries are rich in antioxidants and other beneficial nutrients that help protect cells from damage, strengthen the immune system, and potentially fight off infections and diseases.

3. Eggs

A nutritional powerhouse, rich in protein, vitamin A, vitamin B12, and selenium. These crucial nutrients enhance immune function, helping fight viral infections.

4. Salmon

Salmon is rich in immune boosting omega-3 fatty acids and a good source of vitamin D.

5. Nuts and seeds

Almonds are a great source of vitamin E, a powerful antioxidant essential for immune function, with healthy fats that aid in its absorption. Other varieties, such as walnuts, pumpkin seeds, and sunflower seeds, are also high in immune boosting nutrients.

6. Fermented foods

Yoghurt (with live and active cultures), kefir, kimchi, and sauerkraut, contain prebiotics and probiotics – beneficial bacteria that support a healthy gut microbiome. A strong gut is closely linked to a robust immune system.

7. Citrus

Oranges, grapefruits, lemons, and limes are packed with vitamin C, a crucial nutrient for fighting infections. Their natural fibre also aids digestion and contributes to overall gut health.

“Citrus foods are in season during winter. It’s like nature gives us all these essential vitamins that we need to stay healthy during this time of the year,” they said.

If you want to boost the nutrient content of your food even more, Kirsty and Nicole recommend shopping at your local farmer’s market.

“Buying fruits and vegetables at your local farmers market is a great way to source fresh produce that is often more nutrient dense because it is in season and has not spent months sitting in a supermarket cool room”.

8. Vegetables

Winter vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are loaded with vitamins A, C, and E, fibre, and antioxidants. These nutrients are vital for immune support, helping to reduce inflammation.

Red capsicums also have more vitamin C than citrus fruits, which is key to fighting infections. Vegetables like sweet potatoes and carrots are also packed with vitamin A, which helps strengthen your body’s natural barriers against viruses.

9. Leafy greens

Spinach is rich in nutrients, offering vitamins C, A (beta-carotene), E, folate, and antioxidants that help strengthen the immune system’s infection-fighting ability. Leafy greens, such as kale and collard greens, are also high in immune boosting nutrients.

10. Ginger

Ginger contains anti-inflammatory and antioxidant properties, which help reduce inflammation and soothe symptoms of illness.

11. Chicken

A great source of lean protein, protein is essential for immune cell and antibody production, it also provides vitamin B6 for strong immune responses.

12. Whole grains

Quinoa, brown rice, oats, and whole wheat offer essential nutrients, including B vitamins, iron, magnesium, zinc, selenium, and antioxidants, which help boost immune function.

When it comes to improving your diet, Kirsty and Nicole recommend their clients start with small changes.

If you’re not used to eating immunity boosting foods, or always find yourself eating the same thing, try experimenting with a different ingredient each week.

Sprinkle some nuts and seeds over your morning oats or add sliced red capsicum to your salad for extra crunch and essential nutrients.

It won’t break the budget in a cost-of-living crisis and your body will be benefit from the variety of nutrients each new ingredient provides.

“It’s about taking small consistent steps that you can build on and maintain in the long term”.