Five Expert Tips to Stay Well This Winter

“As a nutritionist, I understand the importance of phytonutrients to support your immune health. As a mum, I personally use *Sambucol and give it to my own family, particularly during the colder months.” Caroline Farrell.

As the winter months roll in, it’s important to support your body with the right nutrients to help keep your immune system strong and fend off seasonal bugs. Here, nutritionist and mum of two Caroline Farrell shares her top five nutrition tips to help you stay well this winter:

1) Eat a Rainbow of Fruits and Vegetables: Eating a wide variety of colourful fruits and vegetables is key to getting the full range of vitamins, minerals, and antioxidants your body needs to stay healthy. Different colours in fruits and veg indicate different nutrients. For example, orange and red varieties contain beta-carotene, which may support your mucous membranes, and purple and blue varieties, like blueberries and purple cabbage, are packed with anthocyanins, which have strong antioxidant properties that protect cells from damage.

2) Top Up Your Vitamin D: With shorter days and less sunlight, it’s difficult to get enough vitamin D naturally in the UK during winter. This vitamin is crucial for immune function and bone health. Public Health England recommends taking a daily supplement of 10 micrograms (400 IU) to maintain healthy levels. Some people may require higher amounts, but you should consult a healthcare provider before increasing your dosage.

3) Season Your Meals with Herbs and Spices: Herbs and spices not only add flavour to your meals but also provide powerful anti-inflammatory and antioxidant benefits. Ingredients like turmeric, ginger, garlic, and cinnamon have been shown to support the immune system and help fight off harmful germs. Incorporating these into your cooking can give your meals an extra health boost, making them even more beneficial for your body during the winter months.

4) Support Your Microbiome: Your gut microbiome, composed of beneficial bacteria, viruses, and fungi, plays a vital role in protecting you against harmful pathogens. To support your microbiome, include plenty of prebiotic foods such as onions, garlic, and bananas, which feed the good bacteria. Additionally, incorporate fermented foods like yoghurt, sauerkraut, and kefir, which contain probiotics that promote a balanced gut and strengthen your immune system.

5) Support Your Immune System with Black Elderberry: Black elderberry has long been used as a natural remedy to support the immune system during the colder months. Rich in antioxidants and anthocyanins, which give the berries their deep purple colour and provide potent antioxidant effects. Elderberry supplements such as Sambucol, are an easy way to give your immune system extra support during the winter.

By following these nutrition tips, you’ll be well on your way to supporting your immune defences and staying healthy throughout the winter months.