As we move through winter, supporting your immune health is a key focus. With daily exposure to bacteria, viruses, and environmental stressors, our immune system plays a vital role in protecting the body from infection and supporting overall resilience.
The immune function can be affected by a wide range of factors including poor sleep, chronic stress, nutrient deficiencies, excess alcohol intake, and smoking. When these pressures accumulate, we may feel run down or experience more frequent infections.
Diet and lifestyle are the foundations of immune health. A varied, nutrient-dense diet, regular movement, consistent sleep, and stress support all help the immune system do its job well. Certain foods can also provide nutrients that support antioxidant status, gut health, and the normal function of the immune system.
Here are ten foods worth prioritising to support healthy immune function through the winter months.
Ginger is well known for its anti-inflammatory and antioxidant properties. It contains active compounds such as gingerol, which demonstrate antimicrobial effects and may help inhibit viral activity¹. Ginger also acts as a natural decongestant and supports circulation, making it particularly useful during colder months.
How to use:
Grate fresh ginger into stir-fries and curries, steep it in hot water with lemon and honey, or add a small ginger shot to your daily routine.
Oranges, lemons, limes and grapefruits are rich sources of vitamin C, a nutrient that contributes to normal immune system function. Citrus fruits also contain flavonoids, carotenoids and essential oils that provide antioxidant and anti-inflammatory effects².
How to use:
Use citrus juice in dressings and marinades, add a squeeze of lemon to water, blend into smoothies, or top salads with fresh grapefruit segments.
Green tea is packed with flavonoids, including high levels of epigallocatechin gallate (EGCG), compounds which have been shown to enhance immune function and reduce the risk of a cold (3). Studies suggest that EGCG may have antiviral properties that support the immune system (4).
How to use:
Replace one coffee a day with green tea, or opt for our Lion’s Mane Matcha Latte — a simple way to enjoy EGCG alongside functional Pure Grade mushrooms.
Garlic is a traditional remedy for the prevention of colds and infections. In many cultures, it was administered to provide strength and Hippocrates prescribed garlic for a variety of conditions (5). There are over 5,000 peer-reviewed articles on its health benefits.
It is antimicrobial and contains a compound called allicin which helps to kill microorganisms responsible for many infections including the common cold. Garlic appears to enhance the functioning of the immune system by stimulating immune cells and modulating cytokine secretion, immunoglobulin production, phagocytosis, and macrophage activation (6).
How to use:
Use raw or lightly cooked garlic in soups, stews, sauces, and dressings, or roast whole cloves and blend into dips and spreads.
Medicinal mushrooms are rich in minerals, antioxidants, and polysaccharides like beta glucans which have strong immunological activity (7), and support many key components of the immune system, from increasing protective immune cells, to supporting effective immune function.
Many mushrooms contain naturally occurring bioactive compounds that have been widely studied in relation to immune health. Below, we explore some of the most respected functional mushrooms for everyday immune support.
Maitake – studied for its beta-glucans and its role in supporting healthy immune function⁸
Reishi – rich in beta-glucans and widely studied for its role in supporting healthy immune function⁹
Chaga – valued for its antioxidant profile and bioactive compounds¹⁰
Cordyceps – contains cordycepin and is researched for its bioactive compounds in relation to immune function and performance¹¹⁻¹²
Turkey Tail – a well-studied mushroom featuring PSK and PSP polysaccharides linked to immune modulation¹³
Dark leafy greens such as spinach and kale are rich in vitamin C, antioxidants, and beta-carotene — nutrients that support the normal function of the immune system and help maintain overall resilience.
Spinach is also a good source of folate, which research suggests may play a role in supporting healthy immune function (14).
How to use:
Add spinach to smoothies, stir into curries and soups, or use fresh in salads and grain bowls.
The gut houses around 70% of the body’s immune cells, making it a critical area to focus on when supporting immune health. The immune system relies on many factors to function well day to day — and the gut microbiota plays a key role in maintaining healthy immune responses and overall resilience.
Fermented foods such as yoghurt provide beneficial live cultures that support gut health. A balanced gut microbiome helps support digestion, contributes to overall wellbeing, and plays a role in the normal function of the immune system.
How to use:
Choose plain yoghurts with live cultures and minimal added sugar. Other fermented options to try include kefir and kombucha.
Almonds provide a broad mix of nutrients, including vitamin E, magnesium, zinc, and healthy fats — all of which contribute to overall wellbeing and support the normal function of the immune system.
They’re particularly valued for their vitamin E content, a key antioxidant nutrient that helps protect cells from oxidative stress and plays a role in healthy immune function.¹⁵
For maximum benefit, choose whole almonds with the skin on, as research suggests the skin may contribute to their antioxidant profile and their role in supporting immune function.¹⁶
Allergy note:
If nuts aren’t suitable for you, sunflower seeds or pumpkin seeds offer similar vitamin E and mineral support.
How to use:
Snack on raw almonds, blend into smoothies, or enjoy almond butter with fruit or sliced vegetables.
Nut-free option:
Swap for sunflower seed butter or pumpkin seeds.
Sunflower seeds are rich in vitamin E, selenium, and B vitamins. Selenium supports the normal function of the immune system and contributes to protecting cells from oxidative stress.¹⁷
How to use:
Sprinkle onto porridge, salads, or soups, or bake into flapjacks and seed bars.
Chicken soup is often seen as a winter staple — and it’s easy to see why. Chicken is a good source of vitamin B6 and zinc, two nutrients that contribute to the normal function of the immune system. Research in older adults has also linked low vitamin B6 status with reduced immune response.¹⁸
Chicken bone broth also provides gelatine and other naturally occurring nutrients that can support digestive comfort and overall resilience.
How to use:
Use chicken broth as a cooking base, batch-cook chicken for salads and bowls, or prepare warming soups during colder months.
Supporting immune health is built on consistent foundations: nourishing food, quality sleep, stress management, and gut health. Prioritising these habits — and incorporating nutrient-dense foods like the ones above — can help support the normal function of the immune system and overall wellbeing throughout the year.
Functional mushrooms offer another way to support immune health, thanks to their naturally occurring bioactive compounds that complement the body’s everyday defences.
Explore the Mushrooms For Life range to see how Pure Grade functional mushrooms can fit naturally into your daily routine in 2026 and beyond.
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