Once the weather varies in temperature, outbreaks of colds and flu become far more prevalent, so what can you do to take a stand against these viruses? In today’s post, we’ll introduce you to some vitamin-rich foods that are in season during the winter, and that can help you to stay healthy and sail you through the season. 

You’re probably familiar with this scenario: you arrive at the office, bright and early, to find people sniffing and coughing all around you, and alarms bells start to ring: it’s time you take action and boost your immune system with the right kind of foods. There are certain fruits and vegetables that come into season during the winter months, which can help you to stay healthy by activating your metabolism, providing a vitamin boost or even by calming your nerves. Here is our list of top seasonal foods that should always be on your shopping list during the year to uplift your immunity. 

Brussel sprouts

Brussel sprouts are another seasonal vegetable packed full of vitamins, including vitamins C, E and K, as well as the minerals manganese and zinc. Sprouts should be prepared by removing the outer leaves, cutting off the stems and then washing them in salt water. The ideal cooking time for sprouts is 5 – 7 minutes and, depending on your taste, they can be served as a side dish with meat or fish, and apparently they taste great in combination with red cabbage! 

Lamb’s lettuce

Lamb’s lettuce is a classic salad. The tasty leaves are full of vitamins, iron, fluoride, and also essential oils, which are soothing to the stomach. As soil and sand can get trapped between the lamb’s lettuce leaves, they should be washed well before being eaten. Whether eaten on its own or combined with other types of green salad, lamb’s lettuce always adds interest to a dish. Once purchased, lamb’s lettuce should be refrigerated to keep it fresh.


Although beetroot is available all year round, it is still considered to be a typical winter vegetable. Whether served as a vegetable dish or in a salad, beetroot provides important nutrients such as iron and folic acid. Its natural colourant, betanin, is sometimes used to dye other foods. 


There’s good reason for that well-known saying ‘An apple a day keeps the doctor away’ because, with their broad array of minerals and essential vitamins, apples will help to protect you against cardiovascular disease and strengthen your immune system. Although they’re available all year round, apples become particularly popular in winter, and whether they’re mixed with other fruits in a fruit salad or enjoyed as a fresh snack, they are always a healthy option. 

Of course, it is not just a healthy balanced diet that stops us from becoming ill during the colder times of year. Things like regular exercise, fresh air, sufficient sleep and regularly washing your hands are just as important to good health as are vitamins and a nutritious diet. As always, the best approach is to enjoy a little bit of everything and thereby ensure that your whole body is well protected, which makes it harder for viruses to take hold.

What food do you turn to this time of year? We’d love to hear your tips and tricks for avoiding colds and the flu. Use the comment function below this post or start/join in discussions with us on Facebook.

Please be advised that this list is not exhaustive and does not constitute medical advice. Always consult a medical professional before making any changes to your diet or consuming the vegetables and fruits.