Winter can be a challenging season for keeping your family healthy. Shorter days, chilly weather, and seasonal colds can make it tricky to get enough nutrients. The good news? With the right winter foods and immune-boosting tips, you can support your child’s, and your own, health while keeping everyone energised and happy.
Why winter nutrition matters:
During the colder months, our bodies need extra support to stay strong. Kids are especially vulnerable to colds, flu, and fatigue, while adults may experience low energy and weakened immunity. Key vitamins and minerals to focus on include:
- Vitamin C: Supports the immune system and helps fight infections
- Vitamin D: Crucial for bone health and immunity, especially in months with less sunlight
- Zinc: Helps repair tissues and strengthens immune defenses
- Iron: Important for energy and cognitive development in children
- Omega-3 fatty acids: Supports brain health and reduces inflammation
Winter-friendly, immune boosting foods for kids (and their parents!):
- Citrus fruits – Oranges, tangerines, and grapefruits are packed with Vitamin C, helping prevent colds and boosting immunity
- Berries – Blueberries, strawberries, and raspberries are rich in antioxidants that fight free radicals and support overall health
- Leafy greens – Spinach, kale, and broccoli provide vitamins A, C, and K, as well as fiber to support digestion
- Root vegetables – Carrots, sweet potatoes, and beets are full of beta-carotene, which helps maintain healthy skin and immunity
- Whole grains – Oats, quinoa, and brown rice keep energy levels stable and provide important B vitamins
- Lean proteins – Chicken, turkey, eggs, and legumes provide essential amino acids that help repair tissues and build strong muscles
Vitamin booster smoothie recipe:
A refreshing, nutrient-packed winter-friendly smoothie can be a fun and easy way to give your kids (and yourself) a vitamin boost:
- 1 Orange
- 1 Large carrot
- 2 Sticks of celery
- 50g of Mango
- 200ml Water
Add all the ingredient into a blender and blitz until smooth, add the water a little at a time until you get your desired thickness!
Ginger and butternut soup:
Perfect for colder days, this child friendly ginger and butternut soup from Organix, with immune-boosting ingredients like vitamin-rich butternut squash, antioxidant garlic and ginger, and protein-packed red lentils, is creamy, nutritious, and perfect for little ones!
Why not also check out BBC good food’s immunity-boosting recepies- packed with vitamins and minerals!
Tips for encouraging healthy eating:
- Make it fun: Use colorful fruits and vegetables to create playful plates or fun shapes
- Involve the kids: Let them help pick and prep meals - they’re more likely to eat what they’ve helped make
- Consistency is key: Offer a variety of foods regularly, even if they don’t try everything at first
- Limit processed foods: Reduce sugary snacks and drinks, which can weaken immunity
NHS Eatwell guide
Eating well all year round helps keep your child’s body strong and healthy, not just during winter. A balanced diet full of fruits, vegetables, whole grains, and lean proteins supports their immune system, helps them grow and develop, and keeps their energy levels steady. Good nutrition also promotes digestive health, aids concentration, and builds lifelong healthy habits. The NHS eatwell guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
Other top tips for general winter wellness:
Make sure to have the self-care essentials at home:
- A Thermometer, plasters, child-friendly paracetamol and ibuprofen, antiseptic cream, an ice-pack and antihistamines. Store medicines in a cool, dry, lockable cabinet, out of reach of children and always check the dates on medicines
Make sure they have plenty of sleep:
- Getting enough sleep gives the body a chance to repair itself, which supports a strong immune system. Insufficient sleep can weaken immunity, making children more prone to infections and illnesses. Read more information on top tips to support your childs sleep
Know where is best to get help:
- Minor Ailments you can treat at home with the NHS website, you can also speak to your local pharmacist, after if you or your child is still not feeling better you can contact your GP. Find more information on keeping kids well over winter with the NHS
Keep practicing good levels of hygiene:
- Teach children to wash hands regularly and dispose of tissues properly. Remember - catch it, bin it, kill it!