Winter Wellness Nutrition

Nutrition for Winter Wellness

by QMC Nutritionist Tayla

Everyone knows winter is the time the bugs seem to create more trouble. So, what can you do from a nutritional perspective to support your immune system?

• Try to focus on nutrient-dense wholefoods (including fruits, vegetables, nuts, seeds), especially those high in vitamin C (citrus fruits, berries, broccoli, capsicum, & spinach) and vitamin A (kumara, carrots, and leafy greens). Zinc is another key nutrient we want in our diet to support our immune system (recall when zinc lozenges were in high demand during the pandemic?). Your best zinc sources are animal meats (particularly red meats), nuts, seeds, legumes, and whole grains. Try to aim for red meat 2-3 times per week and some nuts, seeds, or legumes daily.
• Your gut health is also key for supporting your immunity. Often poor gut health can be a contributing factor to constant illness. Supporting your gut health with fermented foods such as good quality yoghurt, kefir, sauerkraut, and kimchi can be really helpful.
• Vitamin D plays an important role in helping activate & support our immune system. Although we can get some from eggs, fatty fish, and fortified foods, our primary source is the sunshine! Ideally, we aim for 10-30 minutes of sun exposure, particularly between 10am and 4pm at least 2-3 times per week (without sunblock). This can be hard in chilly Queenstown over the winter months. Often supplemental vitamin D can be really useful. Have a chat with your doctor or we can also discuss during a Nutrition Clinic consultation.
• We can’t forget the most foundational of things – hydration. It’s hard to keep this up during winter, but it plays such an important role. It doesn’t have to be just plain water, it could include herbal teas and immune-supporting fluids such as bone broth.

If you’re a bit stuck with your nutrition and want some assistance, I run a nutrition clinic every Monday afternoon at our Isle Street practice. I’d love to see you there!

Stay well,

Tayla