A note from Chef Ian
As the cooler weather settles in, our kitchens naturally shift towards soups, broths, slow-cooked meals, warming spices and beautiful seasonal produce.
This month, Linda reminds us that winter eating is not just about comfort — it is also a wonderful opportunity to support our immune system, nourish our gut, stay hydrated and make the most of the produce nature gives us at this time of year.
From citrus and winter greens to root vegetables, broths, warming spices and vitamin D-rich foods, there is plenty we can do through simple everyday choices.
Over to Linda with some practical winter nutrition wisdom.
Well, it seems the cold weather has finally arrived. Staying healthy during winter can feel like a challenge when shorter days and cooler temperatures encourage us to spend more time indoors. However, good nutrition remains just as important in winter as it is throughout the rest of the year, with a particular focus on supporting the immune system.
One of the fascinating things about nature is how seasonal produce seems perfectly suited to our needs throughout the year. As the seasons change, so do the nutrients, hydration levels and phytonutrients available in fresh, locally grown fruits and vegetables. This makes seasonal eating an excellent choice for overall health and wellbeing.
Seasonal produce is often fresher and more nutritious than out-of-season alternatives. Fruits and vegetables that ripen naturally on the plant have more time to develop their full range of vitamins, minerals and beneficial plant compounds. In contrast, out-of-season produce is frequently harvested early, artificially ripened, or transported long distances, which can reduce freshness and nutrient quality.
Eating seasonally also encourages dietary variety. Consuming a wide range of plant foods supports a diverse gut microbiome, which plays an important role in immune function, digestion and overall vitality.
Did you know that many winter fruits are naturally rich in vitamin C? Citrus fruits such as oranges, mandarins, tangelos, grapefruit and lemons are all in season during winter, along with kiwi fruit, making it easy to boost your intake. An orange or half a glass of juice will provide the daily requirement of vitamin C !
Vitamin C is well known for supporting immune health, but more is not always better. While supplements and mega-doses are often promoted, the body can only utilise a certain amount at a time, with excess typically excreted. For most people, regularly including vitamin C-rich foods in their diet is an effective and enjoyable way to meet daily requirements.
Fruit and vegetables contain phytonutrients—natural compounds responsible for their vibrant colours, aromas and flavours. Scientists have identified thousands of these compounds and continue to discover their many health benefits.
Different coloured fruits and vegetables contain different phytonutrients, which is why variety is so important. Eating seasonally naturally encourages us to broaden the range of produce we eat, helping us gain the benefits of a wider spectrum of these protective plant compounds.
Vitamin D plays an important role in immune function, calcium absorption and bone health. Unlike many nutrients, relatively few foods contain significant amounts of vitamin D naturally. Good dietary sources include oily fish such as salmon, tuna, herring, mackerel and sardines. Egg yolks, fortified dairy products and UV-exposed mushrooms can also contribute to your intake.
Most vitamin D is produced when our skin is exposed to sunlight. During winter, shorter days and more time spent indoors can increase the risk of deficiency, making it important to maintain sensible sun exposure and include vitamin D-rich foods in your diet.
Many people drink less water during winter simply because they feel less thirsty and cold drinks are less appealing. However, staying hydrated is just as important in winter as it is during summer.
Cold weather can actually increase fluid losses. When temperatures drop, blood vessels constrict to conserve heat, which can stimulate the kidneys to produce more urine. At the same time, indoor heating and air conditioning reduce humidity, increasing moisture loss from the skin and respiratory tract.
If cold water is unappealing, try warm alternatives such as herbal teas, tea, coffee, soups and broths. Moisture-rich foods including stews, hearty soups, warm custards and milk-based desserts can also contribute to daily fluid intake.
We've previously discussed the important connection between the gut microbiome and the immune system. Winter provides an abundance of fibre-rich foods that help nourish beneficial gut bacteria.
Think winter greens such as brussels sprouts, kale, cabbage and broccolini. Root vegetables including carrots, beetroot, turnips and sweet potatoes provide fibre and nutrients such as vitamin A, which supports normal immune function. Leeks and onions are rich in prebiotic fibres, including inulin and fructooligosaccharides, which help feed beneficial gut microbes. Don't forget warming spices such as ginger, turmeric and cinnamon, which add flavour and complement a healthy winter diet.
Winter is the perfect time to embrace seasonal eating.
Focus on colourful fruits and vegetables, vitamin C-rich citrus, vitamin D-containing foods, adequate hydration and plenty of fibre-rich plant foods to support your gut and immune health.
By eating with the seasons, you'll enjoy fresher produce, greater dietary variety and all the nutritional benefits that come with it.
Linda