- Health advice
- 6 min read
- Apr 14, 2025
As the temperature drops, our bodies crave warmth and nourishment. But beyond comfort, what we eat during the cooler months plays a crucial role in supporting our immune system. With the right foods, we can stay strong, fight off seasonal bugs, and lay the foundation for long-term health and vitality.
While colder months bring an increased risk of illness, they also provide an opportunity to strengthen immunity and overall health. Focusing on nutrition now will benefit you in the long run:
Gut Health. A strong immune system starts in the gut. Probiotics and fermented foods help maintain a healthy microbiome, which plays a key role in immunity.
Enhanced Nutrient Absorption. Warming foods rich in essential vitamins and minerals provide the building blocks for long-term health.
Reduced Inflammation. Many winter superfoods contain powerful antioxidants that help combat inflammation and oxidative stress.
Improved Energy & Mood. Nutrient-dense foods help balance blood sugar, keep energy levels stable, and support mental well-being.
Top Warming & Immune-Boosting Foods
Give your immune system the nourishment it needs with these powerhouse foods:
1. Probiotics to Strengthen Gut & Immune Health
A healthy gut is essential for a strong immune system. Probiotic-rich foods help balance gut bacteria, improve digestion, and enhance immunity.
- Our tip: Add fermented foods like sauerkraut, kimchi, and miso to meals, or start your morning with a probiotic supplement or yoghurt.
2. Medicinal Mushrooms - Nature’s Immune Protectors
Mushrooms like reishi, chaga, and lion’s mane contain beta-glucans, which have been shown to support immune function and reduce inflammation.
- Our tip: Swap your coffee for mushroom coffee to enjoy a natural energy boost with immune benefits, or add dried mushrooms to soups and broths for extra nourishment.
3. Leafy Greens for Essential Vitamins & Antioxidants
Greens such as kale, spinach, and collard greens provide essential vitamins like C and A, which support immune function and skin health.
- Our tip: Add a spoonful of supergreens powder to your morning smoothie for an easy nutrient boost. You can also include sautéed or steamed greens in your meals for extra vitamins and minerals.
4. Bone Broth - A Nutrient Powerhouse
Bone broth is packed with collagen, amino acids, and minerals that support gut health, immunity, and joint strength.
- Our tip: Sip on warm bone broth in place of tea or coffee, or add a spoonful of bone broth concentrate to soups, stews, and sauces for extra nourishment.
5. Fermented Foods
Fermented foods contain beneficial bacteria that support digestion, improve nutrient absorption, and boost immunity.
- Our tip: Enjoy sauerkraut or kimchi as a side dish or topping for meals. You can use miso paste in soups and dressings for a probiotic-rich addition.
6. Stay Hydrated
People often forget to drink enough water in colder months, which can weaken immunity. Staying hydrated helps flush toxins, supports digestion, and keeps the body functioning optimally.
- Our tip: Sip on herbal teas with immune-boosting goodness, such as ginger, echinacea, or turmeric tea, to stay warm and hydrated throughout the day.
Your Favourites
- A blend of eight certified organic mushroom powder extracts
- Designed to strengthen the body’s defence shields
- Helps restore beneficial gut bacteria after antibiotic use
- Microbac technology: 5x more effective delivery
- Promotes healthy digestion and bowel regularity
- Advanced gastrointestinal nutrient & herbal formula
- Supports digestive function and mucus membrane health
- Supports gastrointestinal health and aids repair of gut wall lining
- A blend of 15 veggies, fruits and super greens
- Certified Organic
- Hides in any cooking
- Unpasteurized fresh live miso
- Made by traditional and natural fermentation method
- A rich flavor and a deeper taste
- Organic sauerkraut
- Cabbage, dill and caraway seeds
- Made in Byron Bay
Winter is the perfect time to nourish your body with warming, immune-boosting foods that promote long-term health. By making simple adjustments and incorporating these powerhouse ingredients into your daily routine, you can stay strong, energised, and resilient year-round.
References:
- Sonnenburg, J. L., & Bäckhed, F. (2016). Diet–microbiota interactions as moderators of human metabolism. Nature, 535(7610), 56-64.
- Jayawardena, R., et al. (2020). Enhancing immunity in viral infections, with special emphasis on COVID-19: A review. Diabetes & Metabolic Syndrome, 14(4), 367-382.
- Bermudez-Brito, M., et al. (2012). Probiotic mechanisms of action. Annals of Nutrition and Metabolism, 61(2), 160-174.
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