Does What You Eat Impact Your Winter Health?

Winter can hit our health hard.

Shorter days, bad weather, stress, socialising – it’s no wonder we get ill. Can what you eat make a difference to how well you handle the season? Your winter nutrition shapes energy, immunity, resilience, and even your mental toughness. Here’s how to eat in a way that keeps you strong, healthy, and capable through the winter months.

How Nutrition Impacts Your Health and Immunity in Winter

Your immune system is your internal armour, and it needs the right materials to stay strong. During winter, your body is under extra pressure:

• Less sunlight - less vitamin D and lower immunity

• Lower temperatures - increase metabolic demands

• More indoor time - more exposure to viruses

• Higher stress – can reduce immune function

• Poor sleep - affects recovery and resilience

What you eat feeds your immune system, fuels your energy, and supports the physical stress your body experiences in the cold. Nutrition won’t replace good sleep and healthy habits, but it can determine how well your body responds to winter challenges.

The Science: Why Winter Feels Harder on Your Body

Circadian rhythm

Less daylight means your body produces more melatonin (the sleep hormone) and less serotonin (feel-good neurotransmitter), and you might experience lower mood, lower motivation, increased appetite, and disrupted sleep.

Metabolism

Your body burns more calories in cold weather to stay warm - especially if you train. Fuel properly so you don’t feel tired and get more susceptible to illness.

Neurotransmitters

Winter work stress, social pressures, and tiredness can deplete dopamine and serotonin. Nutrition can help, especially protein and omega-3 fats.

Blood sugar regulation

Cold weather and poor sleep increase cravings for sugar and simple carbs. Quick hits might feel good, but the blood sugar spikes can impact your energy and immunity.

Nutrients

Many people run low on essential nutrients in winter, like vitamin D, iron, zinc, and B vitamins.

Macronutrients for Winter Strength and Resilience

Winter is pressure, and the right nutrition improves your body’s ability to handle it. Remember the fundamentals of macronutrients before you think about the finer details.

Protein - your winter priority

Protein doesn’t just repair tissue, it also helps build immunity, stabilise blood sugar, and support mood. Aim for 1.6 – 2.2g per kg of bodyweight daily, especially if you’re training hard or rucking in the cold.

Here are some good winter sources:

• eggs (omelette, eggs on toast)

• beef, chicken, turkey (stews, slow cooker meals)

• Greek yoghurt (snacks or desserts)

• oily fish (once or twice a week)

• tofu, lentils, beans (plant-based meals and fibre)

Carbs - winter fuel

You need carbohydrates even more in cold weather, especially complex carbs that provide steady energy for training and thermoregulation.

Best winter sources:

• oats (classic porridge breakfast)

• potatoes (white, sweet, all kinds)

• rice and whole grains (go with anything)

• root vegetables (seasonal nutrition)

• fruit (easy snack)

Fats - essential for immunity

Healthy fats support brain function and improve vitamin absorption for improved immune health.

Get healthy fats from:

• avocado

• nuts and seeds

• olive oil

• salmon, mackerel, sardines

• whole eggs

What Foods Are Best for Winter Health?

The best foods for healthy winter nutrition are wholefoods, ideally seasonal, that fit your budget and meal preferences. If it grows in winter, stores well, or cooks slowly, your body will probably thank you for it.

Here are 10 of the best nutrient-dense and immune-supporting winter choices.

• Oats – stabilise blood sugar and sustain energy

• Garlic and onions – natural immune boosters

• Citrus fruits – vitamin C for defence

• Oily fish – vitamin D + omega-3 for inflammation and mood

• Leafy greens – iron, folate, magnesium

• Berries – antioxidants that reduce illness risk

• Root veg – complex carbs and micronutrients

• Bone broth – minerals + gut support

• Greek yoghurt or kefir – probiotics for immune function

• Nuts & seeds – zinc, selenium, and healthy fats

What to Eat to Reduce Your Chances of Winter Illness

You can’t eliminate the risk of winter illness completely, but you can make your body harder to break. Focus on key nutrients from food:

• Vitamin D – oily fish, fortified foods, supplements

• Vitamin C – citrus, peppers, berries

• Zinc – nuts, seeds, meat, seafood

• Protein – the backbone of all immune cells

• Hydration – warm fluids, herbal teas, electrolytes

• Probiotics – yoghurt, kefir, fermented foods to support gut immunity

• Anti-inflammatory foods – turmeric, ginger, oily fish, dark berries

And don’t forget the basics – good sleep, hydration, regular movement, and time outside during daylight hours.

Foods to Limit Through the Winter Months

You don’t have to avoid these entirely, but it’s useful to see how they make you feel and cut down if you want to boost your immunity.

1. Excess sugar - spikes blood glucose, weakens immune function, increases inflammation.

2. Ultra-processed foods - low in nutrients, high in additives, and easy to over-consume.

3. Excess alcohol - reduces sleep quality, weakens immunity, increases dehydration.

4. Refined carbs – some winter comfort food is fine, just balance it with protein to stabilise energy.

5. Trans fats and cheap oils - drive inflammation, slow recovery, impact hormone regulation.

Stay Strong, Healthy & Capable This Winter

What you eat won’t stop the cold from rolling in, but it will help your body handle it better. Good winter nutrition means steadier energy, better training, stronger immunity, and improved mood. Feed yourself like it matters – because it does!