Winter Wellness by Amanda Forster-Searle

By focusing on good nutrition during the winter we can help boost our immune system for the colder months ahead.


Vitamin C & Zinc

Probably the best known vitamin & mineral for boosting immunity – great sources of Vitamin C are dark leafy greens, kiwi fruit, red peppers, broccoli, berries & citrus fruits, and Zinc can be found in seafood, lean meat, chickpeas, pumpkin seeds,cashews & almonds.


Healthy Gut

The strength of our immunity begins in the gut so by boosting our gut health we can help to avoid common winter ailments.  Try taking a good quality probiotic and include prebiotic rich foods in your diet such as cauliflower, broccoli, garlic, raw onion & banana – these encourage the growth of good friendly bacteria in your gut.  Fermented foods such as sauerkraut, kefir, kombucha & miso are fantastic as natural probiotics too, alongside natural plain probiotic yoghurt.


Vitamin D

Often referred to as the sunshine vitamin so during the autumn & winter we need to replace this source to ensure we protect our bones, teeth, muscles & immunity, as it helps to absorb calcium from foods.  Foods such as oily fish, organic red meat, egg yolks are perfect choices, but sometimes supplementation is needed.



This herbal remedy can help to maintain the body’s resistance by supporting the immune system, and can help to relieve the symptoms of colds, flu and upper respiratory tract infections.



Sleep gives our body a chance to rest, repair and keep the immune system strong.  Look to get around 7-8 hours each night.



Inflammation is part of the body’s immune response and when you catch a cold your immune system sends white blood cells to help fight off infections. Eating anti-inflammatory foods helps your body to heal & recover faster – leafy greens, spirulina, wheatgrass, oily fish, turmeric, raw apple cider vinegar, ginger & garlic are excellent choices.

Nature’s helpers

Instead of reaching for cough medicine or throat lozenges, try nature’s helpers first.  A fantastic combination for a sore throat is to mix a tsp of raw honey with a little fresh ginger & half a squeezed lemon, mix to a paste and either eat from the spoon or add a little hot water to make a comforting drink (add a few drops of Echinacea too for an extra boost).


Coconut Oil

Coconut Oil contains lauric acid which is known to fight bacteria & create a hostile environment for viruses (as well as many other amazing health benefits).  A spoonful can easily be added to smoothies, juices, or in cooking plus try adding to a cup of coffee for an added energy boost too.


Winter warmer

Everyone loves soup in the winter, as it is extremely comforting.  This recipe is packed with essential winter boosting vitamins and is anti-inflammatory and immunity boosting too:-


Carrot & Ginger Soup


1 leek, washed and finely sliced
1 stick celery finely chopped
1 tablespoon fresh grated ginger
1 teaspoon fresh grated turmeric or 1/2 teaspoon dry
600 g (21 oz) carrot, thinly sliced
300 ml (10 1/2 fl oz) almond milk or just extra vegetable stock
1 litre (4 cups/ 35 1/4 fl oz)Vegetable stock (hot)
1 onion or 2 shallots, chopped finely
Pinch of sea salt
Black pepper to taste


  1. Combine stock, leek, celery, carrot, milk, ginger, turmeric and shallot into a saucepan
  2. Bring to the boil and simmer for 10 minutes
  3. Remove the soup from the heat and cool slightly
  4. Blend in a blender (or use a stick blender) for 15 – 20 seconds
  5. Pour the soup back into the saucepan to reheat and season with sea salt and pepper

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