Winter Nutrition and Immunity: What Seasonal Foods Can Do for Your Health

Winter is a time when many people think about ways to support their immune health, especially during cold and flu season. While adequate sleep, good hygiene, and stress management are all essential, nutrition also plays an important role in keeping the body resilient.

"Food is one of the tools we can use every day to support immune function," says Kelly D'Agostino, MS, RDN, a clinical nutrition specialist at Shore Medical Center in Somers Point. "Balanced meals that include seasonal, nutrient-rich foods help give the immune system what it needs to respond effectively."

During the winter months in New Jersey, many foods that are considered "in season" are those that grow in or close to the ground. These include root vegetables such as carrots, sweet potatoes, beets, garlic, and ginger; brassicas like broccoli, cauliflower, and cabbage; gourds such as butternut squash and pumpkin; and leafy greens including spinach and Swiss chard.

"These are foods that tend to hold up well in colder temperatures," D'Agostino explains. "They're also packed with nutrients that support immune health, which makes them especially valuable this time of year."

Many of these seasonal staples are readily available at local farmers markets, including Reed's Organic Farm in Egg Harbor Township, making it easier for residents to eat locally while supporting South Jersey growers. The immune-supporting benefits of these foods are closely tied to their antioxidant content. Antioxidants help protect cells from damage caused by free radicals-unstable molecules produced by the body during illness and inflammation. While free radicals play a role in fighting infection, excessive amounts can damage healthy cells.

"When we're sick, the body is under stress," says D'Agostino. "Antioxidants help neutralize those free radicals so immune cells can focus on doing their job."

Beyond antioxidants, certain vitamins and minerals play a critical role in immune response. One lesser-known example is the relationship between vitamin C and iron.

"Vitamin C doesn't just support the immune system on its own," D'Agostino notes. "It also helps the body absorb iron, which is essential for producing immune cells quickly when an infection is present."

Foods rich in vitamin C include broccoli, potatoes, and winter squash, while iron can be found in spinach, kale, beans, nuts, seeds, and lean meats. Pairing these nutrients together in meals can help maximize their impact. D'Agostino encourages a "food first" approach when it comes to meeting nutrient needs. "Whole foods provide a combination of vitamins, minerals, and antioxidants that supplements can't fully replicate," she says. "Whenever possible, it's best to get nutrients from food."

Fortunately, many winter vegetables naturally lend themselves to comforting seasonal meals such as soups, stews, roasted vegetables, and warm grain-based dishes.

Although no single food or dietary pattern can completely prevent illness, nourishing the body with balanced, seasonal meals can help strengthen immune defenses and support recovery. As D'Agostino puts it, "You may not be able to avoid every illness, but you can give your body a better chance to fight and recover."

Below are some recipes from EatRight.org to help with "immune health."

• Potato and Kale Soup
• Roasted Carrot and Beet Soup
• Chicken, Sweet Potato, and Butternut Squash Hash