In winter, we spend more time indoors, often in closed-up, poorly ventilated spaces, where germs can spread easily. We get less sunlight, leading to lower vitamin D levels, and indulge in hot, comforting foods, which sometimes lack fresh fruits and vegetables. The result is a perfect storm for illness.
Many people turn to flu shots and supplements in an attempt to protect themselves. But according to the Association for Dietetics in South Africa (Adsa), the real key lies in your everyday meals.
“We must keep in mind that our immune system relies on consistent nourishment, not quick fixes,” says Retha Harmse, a registered dietitian and Adsa spokesperson. “Multiple nutrients work together to keep immune defences strong, reduce inflammation, and help your body recover from illness.”
She adds that the best strategy is not high doses of single vitamins, but variety.
“A colourful plate including plant and animal food sources, herbs, and spices supports immunity better than isolated nutrients or supplements.”
Retha Harmse
Fellow dietitian and Adsa spokesperson, Mpho Tshukudu, supports this approach. “A balanced diet made up of whole foods is more effective than supplements for supporting the immune system because of the food matrix effect,” she explains.
This means that nutrients in food interact in complex ways, improving absorption and effectiveness. For example, vitamin C from oranges or guavas is more effective than the same amount from a pill because of the fibre and phytonutrients that come with it.
Build your body’s defence
Another critical point? Your gut plays a central role in immunity, with about 70% of immune cells located there. That’s why supporting gut health through what you eat is essential, especially during winter.
Eating seasonally is a great way to align your diet with your body’s needs. This time of year, markets are full of produce that’s naturally rich in immune-supporting vitamins.
“Vitamin A helps the body defend against viruses and bacteria,” says Tshukudu. “It occurs as beta-carotene in seasonal vegetables such as orange-fleshed sweet potatoes, pumpkins, butternut, and dark leafy greens like morogo or spinach.”
Citrus fruits, guavas, and other vitamin C-rich foods are also at their peak in winter. This nutrient supports the immune system and helps fight off infections before they can become serious respiratory illnesses.
Protect your tummy
To make the most of winter produce, build your meals around vegetables like butternut, leeks, cabbage, and carrots. Roast them, turn them into hearty soups, or stir-fry them with garlic and ginger.
Herbs and spices like turmeric, thyme, cinnamon, and garlic don’t just add warmth and flavour; they also support immunity and reduce inflammation.
Harmse also offers practical gut health tips for winter:
- Eat more fibre-rich foods like lentils, chickpeas, oats, brown rice, apples, and carrots. “Fibre is food for your gut bacteria,” she says.
- Include fermented foods such as amasi, live yoghurt, sauerkraut, or kefir to introduce probiotics into your diet.
- Rotate your plant foods to eat at least 30 different kinds a week, supporting diverse gut bacteria.
- Limit ultra-processed foods, which can damage the gut lining and encourage inflammation.
- Stay hydrated, aiming for 6–8 glasses of water daily to keep digestion and microbiome function strong.
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Supporting children’s immunity in winter
Children, especially in preschool or primary school, often fall ill more often during winter. While it’s a normal part of immune development, parents can support their kids’ defences with good nutrition.
Routine meals and snacks every 2–3 hours help keep energy and immunity stable. Include protein (like eggs or yoghurt), healthy fats (like avocado or nut butters), and plenty of fruits and vegetables. Add nutrients into everyday meals, for example, sneak grated carrots into sauces or stir spinach into eggs.
Also, don’t forget hygiene: reinforce regular handwashing, avoid sharing bottles or utensils, and keep lunchboxes and bottles clean.
You can’t prevent every cold or flu, but by choosing whole, seasonal foods and encouraging healthy habits, you can help your family stay strong and recover faster through the colder months.
Retha Harmse’s Winter Veggie Mince for Kids
Makes: 4–6 servings
Prep time: 10 minutes
Cook time: 30 minutes
Ingredients:
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 grated carrot
- 1 grated baby marrow
- ½ cup finely chopped spinach (fresh or frozen)
- 500g lean beef or ostrich mince
- 1 tsp turmeric
- 1 tsp dried mixed herbs
- 1 tin chopped tomatoes
- 2 tbsp tomato paste
- ½ cup grated butternut (optional for added sweetness and fibre)
- ½ cup cooked lentils (or a tin, drained and rinsed)
- Salt and pepper to taste (go light on salt for younger children)
Optional add-ins:
- 1 tsp soy sauce (low sodium if needed)
- ½ tsp apple cider vinegar or lemon juice
- ½ tsp brown sugar or honey
- A pinch of ground ginger or mustard powder (optional for extra flavour)
- A handful of cooked brown mushrooms (slice and leave in the sun for at least 15 minutes for an extra Vitamin D boost)
- A dash of cinnamon for warmth and flavour.
Instructions:
- Heat the oil in a large pot over medium heat.
- Sauté the onion and garlic for 3–4 minutes until soft.
- Add the grated carrot, baby marrow, butternut, and spinach. Cook for another 5 minutes.
- Stir in the mince, breaking it apart. Cook until browned.
- Add turmeric, herbs, tomato paste, and chopped tomatoes. Simmer for 15–20 minutes, stirring occasionally.
- Stir in the lentils and adjust seasoning. Simmer for another 5 minutes until everything is tender and well combined.
Serving ideas:
- Over brown rice or whole wheat pasta
- Stuffed into a wrap with grated cheese
- Inside a baked sweet potato
- Topped with mashed potato for a mini cottage pie
Parent tip: Let your child help with grating or stirring – kids are more likely to eat food they helped prepare.
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