Best Foods to Eat During Winter to Help You Stay Healthy


Female eating berries in red sweaterShare on Pinterest
With respiratory virus season in full swing, certain whole foods become especially important for bolstering immunity. Westend61/Getty Images
  • Certain whole foods become especially important for maintaining health during the winter season.
  • Foods like root vegetables, citrus, nuts, and berries are high in nutrients such as vitamins A, C, and D and antioxidants that can bolster immunity.
  • A strong immune system is key during colder weather because respiratory illnesses can flourish during this time.

The Centers for Disease Control and Prevention (CDC) reports that acute respiratory virus cases are currently high in the United States, with a growing number of people seeking medical attention for acute respiratory illness.

Around 1 million people in the U.S. are hospitalized every year for illnesses related to respiratory viruses. About 100,000 people die annually from these illnesses, ranging from influenza to COVID-19 and respiratory syncytial virus (RSV).

Most respiratory illnesses, like the common cold and the flu, occur during the winter months. A 2022 study notes that an immune response inside the nose is inhibited during colder weather, making upper respiratory illnesses more likely to occur.

William Schaffner, MD, an infectious disease specialist and a professor of medicine at Vanderbilt University in Tennessee, told Healthline that close quarters is one factor.

“We spend more time indoors, crowded together during the winter when it is cold outside,” Schaffner said. “To amplify that closeness, we travel, party, and gather with family and friends during this time of year. These close personal contacts provide ample opportunities for these respiratory viruses to spread from person to person.”

In addition, rhinoviruses and influenza viruses that cause respiratory illnesses tend to remain infectious longer in colder, drier weather.

“Winter is a time of low humidity, and it has been shown that virus particles remain suspended in the air longer in low humidity, thus increasing their ability to infect others,” Schaffner said.

Healthy diet improves immunity during winter

Following a balanced diet throughout the year is important for maintaining overall health, but a nutritious diet can be especially important during winter months.

Your body may experience a reduction in vitamin D due to less exposure to sunlight during the winter. There may also be a need to boost vitamin A and vitamin C during these colder months.

“Consuming a nutrient-dense diet is important all year. However, giving your body (including your microbiome) the nutrients it needs is essential to help build defenses against cold and flu come winter months,” said Kristin Kirkpatrick, registered dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine and president of KAK Consulting.

Kirkpatrick told Healthline that making sure you have a sufficient amount of nutrients is what is key.

“Vitamin D has been shown in studies to help with supporting immunity, and deficiencies in D have been shown to create a greater susceptibility to infections,” she said. “Vitamin C may play a role in building defenses against colds and can be found in citrus fruits, broccoli, leafy greens, berries, and tomatoes.”

“Fiber, especially prebiotic fiber as well as probiotics that can be found in fermented foods and dairy plays a role in better gut health, which in turn can help in supporting the immune system,” Kirkpatrick added. “Healthy fats may also play a role and can be found in avocados, nuts and seeds, fatty fish, and extra virgin olive oil.”

“Finally, what you put on and in your food can also boost antioxidant levels. Turmeric, cinnamon, ginger, oregano, rosemary, etc., may also help in boosting nutrient density,” she advised. “Staying healthy is also about what you take out — limiting or avoiding added sugar and alcohol will go far toward keeping your immune system where it should be.”

Leslie Young, MD, a pediatrician and primary care physician at MemorialCare Medical Group in Lakewood, California, agreed that vitamin D is an important nutrient during the winter, even more so than vitamin C.

“Vitamin D has been shown to prevent respiratory infections, including COVID and influenza,” Young told Healthline.

“In addition, vitamin D supplements have been proven to limit the severity of COVID infections. Vitamin D works by helping immune cells generate a more effective response against viruses.”

Young noted that foods rich in vitamin D include fish, eggs, and dairy products. He also recommends drinking plenty of water.

Best foods for your immune system

Serena Poon, a certified nutritionist and longevity wellness advisor, told Healthline the immune system should be the focus of a winter diet.

“Eating a diet that is full of antioxidant-rich foods, such as vegetables, fruits, and nuts can help protect your body from oxidative stress that can be detrimental to immune function,” Poon said.

“Additionally, research has shown that eating certain foods, such as foods that are high in polyphenols such as extra virgin olive oil, dark chocolate (in moderation), and green tea, can further build strength in the immune system. Gut health cannot be overlooked in a conversation about immune function,” she added.

David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, said there isn’t one simple formula to follow for putting together the best winter diet.

“While there are no ‘best foods’ for lowering your risk of respiratory infections, there are many dietary guidelines worth following to achieve good nutrition. The key is not seeking the ideal single food, but rather having a balanced diet,” Cutler told Healthline.

There are several important food groups to lean on during the winter months that can help maintain immunity, according to experts interviewed by Healthline. Here are a few of them.

Vegetables

Vegetables, especially root vegetables that tend to grow better in winter months, are good sources of vitamins A, C and K.

These vegetables include carrots, Brussels sprouts, Swiss chard, radishes, and rutabagas.

In addition, Brussels sprouts are high in fiber, and rutabagas are loaded with potassium.

Poon added cabbage and sweet potatoes to the list. She said both can help reduce stress and boost the immune system.

Kirkpatrick noted that a low sodium soup with lots of vegetables is another healthy choice.

Leafy greens

Kale provides some of the highest nutrient content of all the leafy greens. It is packed with vitamins A, C, and K as well as vitamin B, fiber, and antioxidants.

Red cabbage is considered another healthy choice. It contains an assortment of vitamins as well as manganese and potassium. Poon added that cabbage, in general, contains antioxidants, fiber, and glucosinolates, which have anti-inflammatory properties.

Parsley contains various vitamins and other nutrients, including iron and calcium.

Spinach is another great source of vitamin C and antioxidants.

Kirkpatrick suggested including a plate of leafy greens with a lean protein such as salmon or chicken on top for lunch or dinner.

Fruits

Oranges, grapefruit, and lemons are among the citrus fruits that are rich in vitamin C as are tangerines and limes.

Kirkpatrick notes that vitamin C can also be obtained from broccoli, berries and tomatoes. Red bell peppers are another source.

Cutler added that many fruits as well as vegetables contain important minerals and antioxidants.

Poon suggests putting apples on your winter diet because they contain fiber and antioxidants in addition to citrus fruits such as oranges and lemons. She suggests adding a squeeze of lemon juice to your water.

Berries

Strawberries, blueberries, blackberries, and raspberries are all high in fiber and antioxidants and a good source of vitamins C and K1.

Kirkpatrick recommends adding berries to a bowl of steel-cut oats at breakfast. She also suggests trying berries for dessert instead of ice cream, pie, or cookies.

Nuts, healthy fats, and spices

Nuts, in particular almonds, can help boost the immune system.

Nuts are packed with vitamin E and also contain healthy fats. In addition, adults only need a handful of nuts to obtain significant health benefits.

Cutler said walnuts, flaxseed, and fatty fish are good sources of healthy fats. He also notes that lean protein such as fish, poultry, beans, lentils, and tofu can provide essential amino acids.

“Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics that support gut health, which is closely linked to immune function,” he added.

Poon noted that avocados are another good source of healthy fats. She also highlighted spices as a great winter complement.

“Spices such as garlic, turmeric and black cumin seed can be used in cooking or in supplement form to support your body’s ability to fight off illness,” she said. “These spices also have a warming quality that can help balance out the cold properties of the season.”

Supplements can help support the immune system but should not replace the nourishment you get from a healthy diet.

If you do become ill with the flu, there are foods that can help you recover. Among them:

  • broth
  • chicken soup
  • garlic
  • vitamin D-rich foods (i.e., salmon, dairy milk, fortified oats)
  • fruits and vegetables with vitamin C (i.e., oranges, red or green peppers, broccoli, lemon juice)
  • yogurt

Other ways to stay healthy during winter

There are various ways to stay healthy during the colder weather of fall and winter.

The CDC emphasizes proper handwashing, distancing, good indoor air quality, and masks but also stresses the importance of vaccination against the flu, COVID-19, and respiratory syncytial virus (RSV).

“The best and most important way to protect ourselves, our families and friends, and our communities from the impact of these annual viral epidemics is to be vaccinated,” Schaffner said.

Bolstering your immune system with adequate nutrients and a healthy lifestyle is also key.

Getting enough sleep, exercising regularly, avoiding tobacco smoke, and minimizing alcohol are ways to ensure your immune system remains strong enough to fight off respiratory illnesses.

Staying hydrated by drinking an adequate amount of water throughout the day is also essential.

“During the colder winter months, it’s especially important to nourish not only your physical body but also your emotional and spiritual well-being,” Poon said. “Winter is a time when we naturally slow down, reflecting the rhythms of nature. It’s a season to turn inward, to rest, and to rejuvenate — not just physically but on every level of our being.”

Takeaway

Winter is a prime time for respiratory illnesses like colds and the flu.

These illnesses tend to flourish because people gather indoors in colder weather, and lower temperatures make it easier for viruses to multiply.

Getting adequate sleep and daily exercise can help bolster the immune system. Drinking plenty of water and consuming a healthy diet of root vegetables, citrus fruits, berries, and nuts may also help ward off respiratory illnesses.


Leave a Reply

Your email address will not be published. Required fields are marked *