10 Foods to Support Your Immunity Before Winter

Published 8 October 2026

The first crisp mornings are here, and with them the urge to “get ready” for winter. Good news: there's no need for a complicated cure. A varied diet, a few well-chosen foods and good lifestyle habits already do most of the work. Here is our selection, with sources.

Which foods should you eat to support your immunity before winter?

To support your defences, focus on a varied diet that covers the nutrients recognised for their role in immunity: vitamin C, vitamin D, zinc and selenium, as well as fibre and colourful plant foods. Citrus fruit, kiwi, oily fish, pumpkin seeds, leafy greens and fermented foods are all good examples.

Scientific reviews point out that vitamins and minerals work in synergy, and that a deficiency can weaken the body's defences, whereas an intake above your needs has not been shown to bring any additional benefit (1). In other words: the aim is to eat a varied diet, not to put everything on one “superfood”. If you'd like to understand how the colour of plant foods comes into play, also read our article on the foods richest in anthocyanins.

Which foods rich in vitamin C should you choose?

Citrus fruit (orange, clementine, lemon), kiwi and red pepper are among the richest foods in vitamin C. This vitamin contributes to the normal function of the immune system, according to the European Food Safety Authority (2). Eat them raw or lightly cooked, as vitamin C is sensitive to heat.

1. Citrus fruit

Oranges, clementines, grapefruit: they come into season in October. Bite into the whole fruit rather than drinking the juice, and you keep the fibre.

2. Kiwi

A small fruit with a big dose of vitamin C. One or two kiwis at breakfast, with yoghurt, and the day gets off to a good start.

3. Red pepper

Raw as sticks or in a salad, it brings vitamin C and a splash of colour. A good go-to when you're looking for snack ideas.

Which foods provide vitamin D, zinc and selenium?

Oily fish (sardines, mackerel) and eggs provide vitamin D, pumpkin seeds and pulses provide zinc, and Brazil nuts provide selenium. These three nutrients contribute to the normal function of the immune system. In autumn and winter, there is less sunshine: food and, if your doctor advises it, supplementation take over.

4. Oily fish and eggs

Two portions of fish a week, including one oily fish, is a common guideline. Eggs top up your vitamin D intake.

5. Pumpkin seeds

A handful over a salad, porridge or soup: simple, and rich in zinc.

6. Brazil nuts

One or two a day is more than enough for selenium; there's no need to eat more.

Do fermented foods and leafy greens help our defences?

Yes, they are part of a diet that supports gut balance, where an important share of the body's defences is at play. Plain yoghurt, kefir, raw sauerkraut and kimchi provide live cultures, while cruciferous vegetables (cabbage, broccoli) and leafy greens provide fibre, vitamins and minerals.

7. Plain yoghurt or kefir

Choose ones with no added sugar, and keep them for breakfast or a snack.

8. Cabbage and broccoli

In season, affordable and easy to cook: roasted in the oven, in a soup or in a light gratin. To go further on the logic of a protective plate, read our guide to anti-inflammatory foods.

Do colourful fruits count for immunity?

Yes, in the sense that eating plant foods of every colour lets you vary your fibre, vitamins and polyphenols. Berries, purple fruits and orange vegetables provide pigments that have been studied for their role in general health. None has a proven immune-boosting power on its own: it's variety that counts.

9. Red and purple fruits

Blueberries, blackberries, blackcurrants (fresh or frozen): handy all year round, they add colour to yoghurts and porridges. On the subject of purple foods, our article why purple foods are considered superfoods sets out what we know.

10. Garlic and ginger

Two classics of winter cooking. Their health benefits are still being studied, but they flavour soups and broths and make you want to cook at home, which is already a good start.

Which hot drink goes well with autumn?

A caffeine-free hot drink, such as a herbal tea or an ube powder latte, fits nicely into an autumn routine. Above all, it helps you slow down at the end of the day without disturbing your sleep, which remains one of the best allies of your defences.

You can make your ube latte with OYA Original powder in two minutes with hot plant-based milk. If you're new to ube, our complete guide “What is ube?” explains where this purple root comes from and how to use it.