Keeping Winter Colds Away: Why Food-Based Vitamins Work Better Than Supplements.

The Havering Daily is featuring a new series of regular articles by Health and Wellbeing coach Francesca Lilleystone.

The winter is drawing in, and with it comes the familiar rise in coughs, colds, and that run-down feeling many of us experience at this time of year. Most people say this is when they “always pick up something.” It’s no surprise — cold weather, less sunlight, and higher stress all play a role in weakening the immune system.

We’re surrounded by endless vitamins, minerals and supplements, all claiming to “boost” our immunity. But before turning to tablets, it’s worth understanding what your immune system actually is — and why the food on your plate can often support it far better than a supplement bottle.

Your immune system is the body’s defence mechanism, working across three key lines:

• Physical barriers like the skin and mucous membranes
• Innate immunity, your rapid-response system
• Adaptive immunity, the long-term memory that helps fight future infections

When we’re run down or stressed, these systems weaken. Stress in particular triggers the release of cortisol — a hormone that, when elevated for long periods, lowers your immune response.

So how can we keep those colds at bay? Eat as well as you can — and focus on whole foods.

Why Vitamins from Food Are More Powerful Than Supplements

Supplements absolutely have their place, especially when time is short. But when it comes to properly fuelling your immune system, vitamins from food are absorbed better by the body. This is called bioavailability — how effectively your body absorbs and uses nutrients.

Whole foods come with natural “helpers”

Nutrients don’t exist alone. When you eat fruit or vegetables, you also get fibre, antioxidants, enzymes and phytonutrients that work together to help your body absorb vitamins more effectively. Supplements can’t replicate this synergy.

Your body recognises nutrients from real food

Vitamin C from broccoli or oranges, folate from leafy greens, or calcium from vegetables and sesame seeds — these forms are often more bioavailable than what’s found in tablets.

Food comes packaged with protective compounds

Polyphenols, flavonoids, and natural antioxidants support immunity and reduce inflammation, while supplements usually contain only isolated nutrients.

Food supports gut health

A healthy gut boosts immunity and improves absorption. Whole foods — especially fruit and veg — feed your microbiome. Supplements don’t.

So What Should You Eat This Winter?

This is where many of you might cringe thinking, “Here we go… rabbit food.” But absolutely not. Fruit and veg are far from boring — and in winter, they’re some of the best comfort foods you can make.

Winter Veg That Truly Works

Roast vegetables are a brilliant way to pack in nutrients:

• Roast potatoes
• Roasted Brussels sprouts
• Roasted cabbage and cauliflower
• And of course… broccoli.

Broccoli really is king — packed with vitamins C, K, A, B6 and folate (B9), plus calcium, potassium and iron. A generous serving on your plate gives your immune system a serious helping hand.

Fruit for Natural Vitamin Power

Fruit is another fantastic way to get immune-boosting vitamins into your body. Many reach for pre-made juices (understandable if you’re short on time), but if you have a juicer, homemade is always better.

Oranges and apples are brilliant sources of vitamin C. So why not grab a bag of each and make your own juice? The benefits are incredible — and the taste is unbeatable.

Carrot juice is another powerhouse. Carrots contain high levels of vitamins A, C and E, all crucial for immune support. Mixing carrots and apples makes a refreshing, nutrient-rich drink you can enjoy even once a week when time allows.

Bottom Line

For anyone with limited time, supplements can absolutely help. But whenever possible, choose real food first. To get your immune system truly fired up this winter, add more fruit and vegetables to your shopping list and give your body the natural nutrients it absorbs best.

Want a quick and easy recipe?

How about trying some Italian home made pasta sauce? Instead of spending money on a pre made jar, give this quick and easy pasta sauce recipe a go.

Yummy tomato and basil pasta sauce.

Ingredients

• Basil leaves.
• Three cloves of garlic.
• Olive oil
• 1 carton of Passata
• Salt and Pepper.

Method

Peel the three cloves of garlic and gently fry in a saucepan with olive oil.

Let them gently brown.

Remove off heat and add the basil leaves. (stand back)

Add the carton of passata then fill half to three quarter of the carton with water and add to the sauce.

Stir and then add tablespoon of salt and pepper to your liking.

You can also add black olives if you like and paprika if you enjoy spicier food.

Let this bubble on a medium heat for 20 minutes till the water evaporates and your sauce is thick.

Stay up to date with all of our latest updates and content by following us on our social media accounts!

We have created community pages where we will share our up-to-date stories happening in the area. Add the area closest to where you live.