Here are some great tips from registered dietitian, Paula Mee, to help strengthen you for winter.

Eating fruits and vegetables daily will ensure you get a complete complement of minerals and vitamins for optimal immune health. It is especially important to eat well and exercise when we are working hard or are under stress. To function well, our immune system requires the right nutrients. According to Healthline, here are some of the benefits of nutrients that will keep your immune system strong, and boost your immunity.

Vitamin D

Vitamin D regulates immune function. It is found in fish like mackerel, sardines, tuna, salmon as well as eggs and foods that are fortified with Vitamin D.


This trace element is vital for good immunity. It is found in Brazil nuts, fish, meat, shellfish, and chicken are good sources on selenium.


Probiotics help with digestive and immune health. Low-fat probiotic milk, dairy and yogurts are great sources.


Zinc helps develop white blood cells and you find it in oysters, shellfish and lean read meat. Vegetarian should eat fortified cereals and seeds, low-fat milk and yoghurt.


Shiitake mushrooms improve white blood cell function and vegetables such as broccoli, cabbage, kale, Brussels sprouts and cauliflower are great vitamin sources.

Omega 3

Omega 3 fats are also essential. Eat a minimum of one portion of omega-3 rich oily fish (salmon, mackerel, tuna) each week is good for heart, joint and immune function.

healthy drink for increased immunity

Weight around your midsection increases you risk of disease and decreases immunity.

Juicing or making smoothies are great especially if you are busy and don’t eat enough fruits and vegetables.