Winter brings cold weather, shorter days, and higher rates of colds and flu — which means it’s the perfect time to give your immune system some extra support. A strong immune system helps your body defend against seasonal viruses and keeps you feeling your best through the cold months. In this post, I’m sharing three simple, research-backed ways to naturally boost your immune system this winter — from nourishing foods to hydration and smart supplement habits.

Eat Immune-Supporting Foods Daily

A nutrient-rich diet is one of the most effective ways to support your immune system during cold months. Focus on foods rich in vitamin C, vitamin D, zinc, and antioxidants, which help immune cells function well and defend against infection.

Great winter options include:

• Citrus fruits and berries — high in vitamin C for immune cell support
• Leafy greens & colorful vegetables — packed with antioxidants and micronutrients
• Garlic and ginger — natural anti-inflammatory and antimicrobial properties
• Healthy fats (avocado, nuts, salmon) — support immune regulation and reduce inflammation
• Probiotic foods like yogurt or kefir — for gut health, which is closely tied to immunity

Why this matters: Vitamins and minerals like C, D, zinc, and E play critical roles in immune response and help your body fend off seasonal viruses.

Nourish Your Body With Whole Foods

Do I sound like a broken record yet? Eating high-quality and as-close-to-nature-as-possible food is the best medicine for any ailment. I can’t stress enough how much your diet impacts your immune system. This winter, make your plate as colorful as possible—think leafy greens, sweet potatoes, citrus fruits, and berries. These are loaded with vitamins like C and A, antioxidants, and zinc to keep your immune cells firing on all cylinders.

Not only should we prioritize eating as many colors as possible, but also plenty of high-quality protein and fat. The high-protein tab on my website has tons of recipes to feed your entire family! What I mean by eating high-quality protein is including any animal or plant based protein with every meal or snack, aiming for 100+ grams of protein per day. If you’re interested in learning more about protein consumption, my NYT Bestselling Cookbook has a crash course on all things nutrition.

Hydrate to Support Immune Function

Drinking plenty of water during sick season is quite possibly the easiest way to avoid the sniffles. I know it seems like such a simple answer, but adequate hydration is the key to a healthy immune system. Just a few of the reasons why it pays to stay hydrated this season:

• Detoxify your liver and kidneys by flushing out any toxins
• Keep your lymphatic system moving to prevent stagnation
• Mucous membranes (your body’s first defense against illness) stay moist and trap germs before they can enter your system

If you find it hard to drink enough in winter (so many of us do, no worries), try keeping your hydration interesting with herbal tea and electrolyte supplements. I’ll link a few of my favorites below:

Level Up Your Supplement Routine

On to of eating a healthy diet and staying hydrated, I swear by my supplement routine. This time of year I find a daily probiotic and colostrum to be incredibly effective at keeping a cold away. You can find all my recommended brands and supplements (and some discount codes!) in this blog post.