Winter is hard on the immune system: cold air, dry heating, more time indoors with other people and, for many of us, less sunlight and more stress. You cannot make yourself invincible, but you can give your body the raw materials it needs to defend itself. These five immune boosting foods are cheap, seasonal and easy to cook with, and alongside sleep, training and hygiene they give you the best chance of staying healthy and consistent through the colder months at Hammer’s Gym in Nunawading.
1. Ginger
Ginger contains compounds with anti-inflammatory and antioxidant properties, and it has a long history of use for soothing sore throats, easing nausea and warming you up. Grate fresh ginger into hot water with lemon and honey, add it to stir-fries and soups, or blend it into a morning smoothie. It is also a pleasant post-training drink on a cold night.
2. Garlic
Garlic provides allicin, a sulphur compound formed when it is crushed or chopped, which is studied for its antimicrobial properties. Regular garlic intake is associated in some research with fewer or milder colds. Crush it and let it sit for a few minutes before cooking to maximise the allicin, then add it to almost any savoury dish.
3. Turmeric
Turmeric’s active compound, curcumin, is one of the most researched anti-inflammatory plant compounds. Its absorption is poor on its own, so pair it with black pepper and a little fat. Use it in curries, soups, roasted vegetables and golden milk. Athletes also use it to help manage training-related soreness.
4. Citrus fruits
Oranges, mandarins, grapefruit, lemons and limes are rich in vitamin C, which supports several parts of the immune system and helps repair tissue. Vitamin C will not prevent colds outright, but people who get enough tend to recover a little faster. Citrus is at its best and cheapest in an Australian winter, so eat it whole for the fibre rather than only as juice.
5. Broccoli
Broccoli and its cruciferous cousins (cauliflower, cabbage, Brussels sprouts) are packed with vitamins C, A and K, fibre and sulforaphane, a compound studied for its protective effects on cells. Steam or roast it lightly to keep the nutrients, and aim for a serve most days. It also supports the gut, where a large part of the immune system lives; see our guide to gut-friendly eating.
Easy ways to eat all five this week
- A ginger, garlic and turmeric chicken or lentil soup with a squeeze of lemon.
- Stir-fried broccoli with garlic and ginger over rice.
- Roasted broccoli and cauliflower dusted with turmeric and black pepper.
- Hot water with ginger, lemon and honey after evening training.
- A mandarin or orange as your afternoon snack.
The habits that matter more than any food
No single food boosts immunity on its own; the basics do most of the work. Sleep seven to nine hours, which is when your immune system does much of its repair. Keep training: regular moderate exercise is consistently linked to fewer respiratory infections, though very hard sessions when you are already run down can do the opposite, so ease off if you feel a cold coming. Eat enough protein for immune cells and tissue repair (see our protein guide), stay hydrated, manage stress, wash your hands often and stay home when you are sick. If you train in winter, our winter warm up guide and consistency tips will help you keep the routine going.
Stay well and keep training
Adding these five foods to your winter meals is a simple, proactive way to look after yourself when the immune system is under the most pressure. Pair them with sleep, sensible training and the recovery zone at Hammer’s Gym and you give yourself the best chance of a healthy winter. Want nutrition guidance that fits your training? Talk to our personal trainers, or claim a free one-day trial in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.