Nourish Your Immune System This Winter: Dietitian Approved Food Tips for the Cooler Months
As we head into the cooler months in Far North Queensland, it’s common to experience more sniffles, fatigue, and low energy. While we may not feel the deep chill of winter like our southern neighbours, even slight seasonal changes can affect our immune system — especially when combined with stress, busy schedules, or poor sleep.
So, how can you stay healthy and energised during this seasonal transition?
Why Long-Term Nutrition Matters for a Strong Immune System
Forget detox teas and miracle supplements. For lasting immune health, consistent, balanced nutrition is far more powerful. What you eat every day has the biggest impact on your body's ability to fight off illness and stay resilient.
Here are five evidence-based nutrition tips from health management dietitians to support your immune system this winter:
1. Eat a Rainbow of Fruits and Vegetables
Colourful produce is rich in immune-supporting nutrients like vitamins A and C, antioxidants, and phytonutrients. Aim for at least:
🥦 2 serves of fruit and
🥕 5 serves of vegetables daily
In-season options like sweet potato, pumpkin, spinach, and citrus fruits are especially beneficial during the cooler months.
2. Prioritise Zinc-Rich Foods
Zinc is essential for immune cell function and virus defence. Include a variety of zinc-rich foods such as:
Oats
Legumes (like chickpeas and lentils)
Seeds (pumpkin and sunflower)
Lean meats and seafood — especially oysters
3. Include Protein at Every Meal
Protein helps build and repair immune cells. Without enough protein, your body may struggle to recover and stay strong.
Great options include:
Chicken and lean meats
Eggs
Tofu or tempeh
Legumes
Greek yoghurt
4. Stay Hydrated to Strengthen Your First Line of Defence
Cooler weather can reduce thirst cues, but hydration is still vital. Fluids keep your mucous membranes — your body’s first defence against germs — moist and resilient.
Try:
Herbal teas (e.g., ginger, lemon balm, rooibos)
Warm water with lemon
Broth-based soups
5. Remember: Nutrition Is One Piece of the Wellness Puzzle
Beyond food, other lifestyle factors impact your immunity. To feel your best this season, also focus on:
Prioritising quality sleep
Daily movement (a 20-minute walk counts!)
Reducing alcohol and processed foods
Managing stress
Need Personalised Immune Support?
If you’re feeling run down, catching frequent colds, or struggling with low energy, your nutrition might need a refresh. A Health Management Dietitian can create a tailored plan to strengthen your immune system and support your overall wellbeing.
📅 Book a consultation today to get expert guidance and personalised dietary strategies for immune health this winter.