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Next time you feel a chill in the air, raid the freezer and fuel up with these easy immune-supporting recipes that are genuinely good for you
Summary
1Supporting your immune system
Colder months tend to mean your immune system might need a little extra love. Your immune system is a complex network of cells...
2How to meal prep for the colder season
When life gets busy, having nutritious meals ready to go can make all the difference. Quick, nutrient-dense snacks can...
3Your nutrient checklist
You’re going to want to try and focus on the following: vit C which you can find in citrus fruits, peppers, broccoli, kiwi...
Experts agree that one of the best ways to stay well during the winter months is to eat a nutrient-packed diet full of healthy foods.1 But let's be real here… when it’s cold, dark and you’re suffering from seasonal low moods, the last thing you want to do is pull out your chopping board and start cooking from scratch.
Case in point: if you’re a regular on social media, you’ll know that ‘lazy girl dinners’ are all the rage right now – the act of speedily assembling a plate after a long day at work or simply when energy levels are running low. But you don’t have to settle for wilted salad or buttered toast if you’re struggling with motivation. With our guide to meal prepping your way through the colder season, you can fuel up and feel good with a host of immunity-supporting foods.
Why's it important to support our immune system ahead of the seasonal switch?
Colder months tend to mean your immune system might need a little extra love. “Your immune system is a complex network of cells, organs and proteins that protects you from infection,2 but it doesn’t just ‘switch on’ when the night's get darker. It needs constant support year-round,” explains nutritionist Rob Hobson, author of Unprocess Your Life.
Vitamin D levels
Most of us in the UK rely on summer sunshine to top up our vitamin D stores. “When summer's come to an end, UVB rays start fading and that top-up window has closed,” says Rob. “If you’ve been wearing SPF (as you should all year round) or haven’t had much sun exposure, your vitamin D levels might need some support when autumn and winter begin.”
Autumn and winter fatigue
Ironically, many people head into autumn feeling a bit run down. “Summer often means disrupted routines, more alcohol, richer food and fewer nutrients,” says Rob. “That combination can wear your body down more than you realise.” That's why it's important to support your immunity all year round with the right nutrients.
How to meal prep for the colder season
1. Stock your freezer with nourishing batch-cooked meals
When life gets busy, having nutritious meals ready to go can make all the difference. “Soups, stews and one-pot meals are some of the easiest ways to support your immune system,” says Rob. “They’re simple to batch cook, freeze well and can be packed with fibre, antioxidants and nutrients like vitamin C, zinc and beta-carotene.”
Try filling your freezer with meals like iron-rich lentil and spinach dahl, sweet potato and black bean chilli or miso mushroom broth with soba noodles for a gut-friendly comfort dish.
Likewise, chicken and barley soup with leeks and carrots, or turkey and root veg ragù, make hearty, nutrient-packed options that reheat in the microwave in minutes. Rob adds: “Using ingredients like garlic, onions, leafy greens and colourful vegetables makes sure you’re covering multiple bases for immunity.”
2. Keep quick snacks on hand
Supporting your immune system doesn’t have to mean sipping bone broth or peeling yet another tangerine. Quick, nutrient-dense snacks can pack just as much punch and are perfect for when energy is low but your body needs some support.
Rob’s go-tos?
- Roasted chickpeas with paprika and garlic – “Packed with zinc, fibre and flavour, they’re easy to whip up between Zoom meetings.”
- Boiled eggs with cherry tomatoes – “This combo gives you a quick hit of both protein and vitamin C.”
- A couple of brazil nuts – “Just one or two of these nuts per day3 gives you all the recommended selenium intake you need.”
- Oatcakes with hummus or tahini – “This simple snack is a great source of fibre and plant-based iron.”
- Citrus fruit with pumpkin seeds – “The vitamin C in fruits like oranges helps with iron absorption from the seeds.”
And if you're ultra-lazy or always on the go, try a pre-packaged option like H&B’s Berry Bites with Benefits. Made from mixed berries, nuts and seeds, these handbag-friendly balls are high in fibre, packed with one billion friendly bacteria and rich in vitamin C.
3. Make smart swaps to supercharge your cooking
Batch cooking from scratch can feel daunting, but a few smart product swaps can make meals quicker and easier to pull off. Keep immune-friendly pantry staples on hand like functional seasonings with garlic and turmeric, or even H&B’s Immunity Superfood Blend that you can stir into soups or smoothies.
Stocking up on cupboard staples like tinned lentils, chickpeas and wholegrain rice can also help you throw together nutrient-dense meals in minutes, rather than needing to drive to the supermarket for regular top-up shops.
Your nutrient checklist: what to focus on
To help give your immune system before autumn hits, Rob shares his go-to shopping list of nutrients and where to find them:
- vitamin C: citrus fruits, peppers, broccoli, kiwi
- vitamin D: oily fish, eggs, mushrooms and supplements in winter
- zinc: seeds (especially pumpkin), chickpeas, seafood, wholegrains
- selenium: brazil nuts, fish, turkey
- iron: lentils, tofu, spinach and vitamin C to support absorption
- beta-carotene: sweet potato, carrots, squash
- fibre: oats, onions, garlic, leeks, bananas
The final say
With these simple recipe ideas (we have loads more!) and shopping list suggestions, you can support your immune system all year round. Interested in learning more about your immune system? We spoke to Immunologist, Dr Jenna Macciochi, to help answer all of your immunity questions.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Munteanu C, Schwartz B. The Relationship between Nutrition and the Immune System. Frontiers in Nutrition [Internet]. 2022 Dec 8;9(1):1–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9772031/
2. NCBI. How Does the Immune System work? [Internet]. National Library of Medicine. Institute for Quality and Efficiency in Health Care (IQWiG); 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279364/
3. National Institutes of Health. Office of Dietary Supplements - Selenium [Internet]. Nih.gov. 2017. Available from: https://ods.od.nih.gov/factsheets/Selenium-Consumer/
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