It’s not just about being out in the cold—shorter days and less sunlight can lower our vitamin D levels, which plays a role in immune function.² Add indoor heating, shared school spaces, and reduced ventilation, and you’ve got the perfect environment for viruses to spread.
While a healthy immune system can’t prevent every bug, certain nutrients—like vitamin C, zinc, probiotics, and antioxidants—can support our body’s natural defences. A warm, nutrient-rich meal can make a real difference, especially when you're caring for sick kids or feeling run down yourself.
Here are a few immune-boosting recipes that are practical, comforting, and backed by ingredients shown to support wellbeing during colder months.
1. Chicken Soup
*Source: Ambitious Kitchens Lemon Chicken Soup*
A flu-season staple. This version adds lemon, garlic, ginger, and turmeric—all known for their immune-supportive and anti-inflammatory properties. Garlic, in particular, has been shown to reduce the severity of cold symptoms.
What’s inside:
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Garlic & ginger (antibacterial, anti-inflammatory)
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Lemon (vitamin C)
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Brown rice or pasta (gentle carbs for energy)
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Shredded chicken (protein and zinc)
2. Sweet Potato & Lentil Nourish Bowl
*Source: The Simple Veganista *
Roasted sweet potato is rich in beta-carotene (vitamin A), important for the health of mucous membranes in the nose and throat—the body’s first line of defence against viruses. Lentils provide fibre and iron, while spinach adds a boost of folate.
Why it works:
3. Honey Ginger Lemon Tea
This tea is as traditional as it is effective. Ginger has been used for centuries to reduce inflammation and ease nausea. Honey is known for its throat-soothing properties, especially in children.
Ingredients:
Fresh ginger slices
Juice of ½ lemon
1 tsp honey
Warm (not boiling) water
4. Berry & Yoghurt Smoothie
This smoothie is packed with antioxidants and probiotics. Berries are rich in vitamin C, which may help reduce inflammation and support immune response. Greek yoghurt adds gut-friendly bacteria, which is important because much of our immune system lives in the gut.
Blend:
½ cup frozen berries
½ banana
½ cup Greek yoghurt
1 tbsp flaxseed or chia
½ cup milk or almond milk
