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Boost Your Immunity: Nutrients and Herbs to Protect Against Winter Colds and Flu

Introduction: As the chilly winter months progress, so does the spread of colds and flu. While maintaining good hygiene practices and keeping up your nutrients and exercise are important steps in preventing illness, it's equally crucial to fortify your immune system.

One effective way to bolster your body's defence against winter viruses is through extra targeted nutrition and the strategic use of herbs. In this blog, we will explore essential nutrients and herbs that can help protect you from or shorten a Winter colds and flu, ensuring a healthier and more enjoyable season.

I love a good broth too, and this is one of my favourite broth go to's when I am in the need of a high protein, fantastic tasting and easy to make (just boil the jug) tummy warmer. When you are feeling the woes of Winter, often you don't feel like eating a lot of heavy food. I love to add a few vegetables and lean meats or tofu when I am ready to put solid foods in. Given that Winter viral infections often affect your appetite and the balance of healthy gut bacteria, it is vital to support good gut health, and collagen protein really helps with this.


Grab some here and try the many flavours of collagen rich protein broths, packed with organic ingredients.

TRY SUPER BONE CHICKEN BROTH AND SAVE 6%: and sip while you learn more about nutrients and herbs for bolstering your immune system...

Nutrients for Immune Support

  1. Vitamin C: Vitamin C is a well-known immune-boosting nutrient. It enhances the production of white blood cells and antibodies, strengthening your body's defense mechanisms. Sources of vitamin C include citrus fruits, strawberries, kiwi, bell peppers, and leafy greens. Consider incorporating these foods into your diet or, if needed, take a vitamin C supplement to maintain optimal levels.

  2. Vitamin D: Vitamin D plays a crucial role in immune function. During the winter months, when sunlight exposure is limited, obtaining adequate levels of this vitamin becomes even more important. Consider getting your vitamin D levels checked and consult with a healthcare professional to determine if supplementation is necessary. Additionally, incorporating foods like fatty fish, fortified dairy products, and egg yolks into your diet can help boost your vitamin D intake.

  3. Zinc: Zinc is an essential mineral that aids in the production and function of immune cells. It also has antiviral properties. Foods rich in zinc include lean meats, poultry, legumes, nuts, seeds, and whole grains. If needed, consider a zinc supplement, but always consult with a healthcare professional for proper dosage guidance.

  4. Probiotics: Maintaining a healthy gut microbiome is vital for a robust immune system. Probiotics, the "good" bacteria, help maintain gut health and enhance immune function. Incorporate fermented foods such as yogurt, kefir, sauerkraut, and kimchi into your diet. If necessary, a probiotic supplement can also be beneficial, but choose a high-quality product with strains that support immune health.

Herbs for Immune Support

  1. Echinacea: Echinacea is a herb renowned for its immune-boosting properties. It stimulates the production of white blood cells, enhances their activity, and helps fight off viral infections. Echinacea is available in various forms, including teas, tinctures, and capsules. Consult with an herbalist or healthcare professional for the appropriate dosage and duration of use.

  2. Elderberry: Elderberry is a powerful antiviral herb that has been used for centuries to treat colds and flu. It contains flavonoids that help inhibit the replication of viruses, reducing their impact on the body. Elderberry can be consumed as a syrup, extract, or tea. However, be sure to purchase products from reputable sources to ensure quality and safety.

  3. Astragalus: Astragalus is an adaptogenic herb that strengthens the immune system and increases the body's resistance to infections. It helps stimulate the production of immune cells and enhances their activity. Astragalus is commonly used in traditional Chinese medicine and is available in various forms such as teas, tinctures, and capsules. It is also a herb used for vitality and longevity, and is perfect when you are feeling run down.

  4. Garlic: Garlic is a potent immune-boosting herb with antimicrobial properties. It contains sulfur compounds that enhance the immune and detoxification response to help fight off infections. Including fresh garlic in your meals regularly or taking garlic supplements can provide immune support during the winter months.

  5. Cat's Claw: Cat's Claw, also known as Uncaria tomentosa, is an immune-modulating herb with origins in the Amazon rainforest. It possesses antimicrobial and anti-inflammatory properties, helping to support the immune system and reduce the severity and duration of colds and flu. Cat's Claw is available in various forms, including teas, tinctures, and capsules. As with any herbal supplement, it's advisable to consult with an herbalist or healthcare professional for proper usage guidelines.

  6. Reishi Mushroom: Reishi mushroom, scientifically known as Ganoderma lucidum, is a revered medicinal mushroom in traditional Chinese medicine. It is renowned for its immune-enhancing properties and ability to support overall well-being. Reishi contains bioactive compounds called beta-glucans, which stimulate the production of immune cells and promote immune system balance. You can find Reishi in the form of teas, tinctures, capsules, or powdered extracts.

  7. Chaga Mushroom: Chaga mushroom, or Inonotus obliquus, is another powerful immune-supportive herb. It is rich in antioxidants and contains polysaccharides that help regulate the immune system. Chaga mushroom also possesses antiviral properties and supports overall wellness. Chaga is commonly consumed as a tea or in the form of powdered extracts or tinctures.

When incorporating Cat's Claw, Reishi mushroom, or Chaga mushroom into your routine, it's important to follow recommended dosage instructions and consult with a healthcare professional or herbalist. These herbs can interact with certain medications or have contraindications for certain health conditions, so it's crucial to seek personalised advice.

Conclusion While there is no magic pill to completely prevent winter colds and flu, incorporating the right nutrients and herbs into your routine can significantly strengthen your immune system and reduce your risk of falling ill. Remember to focus on a balanced diet rich in vitamin C, vitamin D, zinc, and probiotics. Additionally, consider integrating immune-supportive herbs like echinacea, elderberry, astragalus, and garlic into your daily routine. Before starting any new supplements or herbs, it's essential to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medication. By adopting these strategies, you can bolster your immune system, stay healthy, and enjoy the winter season to the fullest. Stay warm, nourished, and flu-free!


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The information provided in this article is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers regarding any medical condition or treatment.

The content of this article is based on general knowledge and research available up to its publication date. Medical knowledge and practices are constantly evolving, and what may be considered accurate and appropriate today may not apply to your specific circumstances. Therefore, it is essential to consult with a healthcare professional before making any significant decisions regarding your health.

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Every individual is unique, and the effectiveness of any health advice may vary. It is crucial to consider your personal health history, allergies, medications, and individual circumstances before implementing any suggestions provided in this article.

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