Winter Wellness: Foods and Supplements to Keep You Fighting Fit in the Run-Up to Christmas

Everyone needs vitamins!

Stay healthy this festive season with immune-boosting foods and smart supplements. Discover what to eat in the run-up to Christmas to help ward off colds, flu and winter infections.

We promised you that we would share a feature on how to ward off the flu and here it is!

As the Christmas countdown begins, so too does the wave of sniffles, sore throats and seasonal bugs that always seem to arrive just in time for the festivities. 

With busy diaries, colder weather and more time spent indoors, it becomes all too easy for colds and flu to take hold just when you want to enjoy parties, family gatherings and last-minute shopping trips.

The good news? A stronger immune system starts in your kitchen. The foods you eat – and the supplements you choose – can make a real difference to how well your body fights off winter infections.

Here’s how to fortify yourself for a healthy, happy Christmas season.

Eat the Rainbow: Immune-Boosting Foods for December

Citrus fruits

Oranges, satsumas, clementines and grapefruit are bursting with vitamin C, which supports immune cell function and helps reduce the duration of colds. Luckily, these fruits are at their seasonal best around Christmastime, perfect for snacking or adding to breakfast bowls.

Berries

Fresh berries may be pricier in winter, but frozen berries are just as nutritious. Blueberries, blackberries and raspberries provide antioxidants that protect cells against infection-causing inflammation.

Garlic and onions

These humble kitchen staples contain allicin and other sulphur compounds known to have antimicrobial properties. Add them generously to soups, stews, roasts and stir-fries in the weeks leading up to Christmas.

Leafy greens

Spinach, kale, chard and spring greens support your immune system with vitamins A, C and K, plus folate and iron. If you’re planning festive meals, mix greens into omelettes, pasta dishes or Christmas Eve quiches.

Yoghurt and fermented foods

A healthy gut plays a major role in immunity. Yoghurt with live cultures, kimchi, sauerkraut and kefir help support a balanced gut microbiome. Even a breakfast bowl topped with live yoghurt and fruit can make a difference.

Lean protein

Your immune cells are made from protein, so maintaining your intake is vital. Chicken, turkey, eggs, fish and plant-based proteins such as beans and lentils help the body repair and defend itself.

Seasonal Heroes: Warming Foods That Help You Fight Winter Bugs

Ginger

A natural anti-inflammatory, ginger can soothe sore throats, support digestion and provide a warming boost. Fresh ginger tea with honey and lemon is a perfect December tonic.

Turmeric

This bright golden spice contains curcumin, known for its antiviral and anti-inflammatory qualities. Stir turmeric into soups or warm milk for a cosy evening drink.

Honey

Especially raw honey, which contains antimicrobial compounds that ease coughs and irritation. Add a spoon to tea or drizzle over porridge.

Chicken soup

It’s more than an old wives’ tale. Chicken soup provides fluids, electrolytes, protein and minerals that support recovery and may ease inflammation in the airways.

Supplements Worth Considering Before Christmas

While food should always come first, supplements can be helpful when our schedules, stress levels and the cold weather work against us.

Vitamin D

In the UK, sunlight levels from October to March are too low for the body to produce adequate vitamin D. This vitamin plays an essential role in immune response. Many people choose to take 10 mcg (400 IU) per day, as advised by the NHS.

Vitamin C

If your diet dips during busy weeks, a vitamin C supplement may help support normal immune function. Look for a moderate daily dose rather than mega-strength tablets.

Zinc

Zinc contributes to the normal function of the immune system and may shorten the duration of colds when taken at the first signs of symptoms. Lozenges or standard supplements are both suitable options.

Probiotics

A balanced gut microbiome supports immunity, and probiotics can help maintain this – especially if you’ve recently taken antibiotics or have a sensitive digestive system.

Elderberry extract

Often used in winter because of its antioxidant content, elderberry is popular for supporting wellbeing during cold season.

Lifestyle Habits That Make All the Difference

It’s not just about what you take – it’s also about daily habits:

Stay hydrated to keep mucous membranes functioning properly.

Wash hands regularly, especially during Christmas shopping trips.

Get enough sleep, ideally 7–9 hours a night.

Keep moving, as exercise supports immunity and reduces stress.

Reduce sugar where possible, as excess sugar may weaken immune responses.

Give Yourself the Gift of Health This Christmas

The run-up to Christmas is one of the busiest, most joyful, and most germ-filled, times of the year. By filling your meals with colourful, nourishing foods and topping up with the right supplements, you’ll give your immune system the support it needs to help you enjoy every festive moment.