Essential Winter Nutrients

Essential Winter Nutrients

Winter Is Coming

We’re now officially entering coughs and colds season.  I am a testimony of this because for the last week I’ve felt like I’ve been throat punched!  Swollen glands and impressively long sneezing fits.  It hasn’t been fun.  One way of staying healthy is by making good choices with your diet and packing in plenty of nutrients.  Batten down the hatches and get yourselves ready for winter.  Here are some essentials to get you through the cold season.


orange juice


The Benefits Of Orange Juice

Dietician Sian Porter provided us with the following information:

? A daily 150ml glass of orange juice (can be fresh or from concentrate, nutritionally they are exactly the same) provides all the vitamin C you need for the whole day ?

? Pure orange juice is also a source of the B-vitamin folate ?

? This makes orange juice a good choice this time of year as both vitamin C and folate contribute to the healthy function of the immune system ?

? One 150ml portion also counts as one of your five-a-day ?


Registered Dietitian Sian Porter suggests increasing intake of the following five vitamins and minerals which can all help our immune system function at its optimum:


  1. Vitamin C

Source: orange juice

Sian says: “Vitamin C contributes to the healthy function of the immune system.[1] A daily 150ml glass of pure orange juice count as one of your five-a-day and contains the vitamin C you need daily.

Conveniently, pure orange juice is also a source of the B-vitamin folate, needed for white blood cells (that protect the body against infectious disease) to rapidly reproduce.”


  1. Iron

Source: spinach

Sian says: “When it comes to filling your plate, it’s no myth that green is great! Winter greens such as spinach are rich in essential nutrients including iron and served alongside a winter warming bean stew this makes perfect eating for cough and cold season.”  

  1. Zinc

Source: almonds

Sian says: “When winter creeps in, it’s tempting to snack on comfort foods like biscuits and chocolate but if you snack on a handful (about 28g) of nuts like almonds, they are a high good source of zinc which contributes to the healthy function of the immune system.”

  1. Selenium

Source: Mushrooms

Sian says: “Like vitamin C, selenium is an important antioxidant that has a role in normal immune function. Mushrooms are a handy winter standby to give meals taste and texture, but they’re also a source of selenium.”[2]

  1. Beta-carotene

Source: Carrots

Sian says: “As well the part of our immune system known as ‘innate immunity’, the body also has processes in a place called ‘adaptive immunity’ which is when the body recognises a virus it has encountered before and initiates a response. Vitamin A (the body converts beta-carotene into vitamin A) is needed for the development of cells which carry out this response. Adding veg rich in beta-carotene like carrots and red peppers will brighten up your winter dishes and boost your beta-carotene.”


Stay healthy during winter and fill yourselves up with healthy nutrients and comforting food.  Thanks for reading.

Lu Lovely

[1] EFSA Commission regulation 434/2012.
[2] Hoffmann P.R., Berry, M.J., The influence of selenium on immune responses, Molecular Nutrition & Food Research, 2008 Nov; 52(11): 1273–1280.
This post is sponsored by Porter Novelli & the British Fruit Juice Association.
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One reply on “Essential Winter Nutrients”
  1. Hi,
    Great Post!
    During winters our immune system does get weak. And it is very important to include nutrient-rich food in our diet, to boost our immunity. Fresh fruits, green vegetables and dry fruits are rich in nutrients we should include them in our diet.
    Thank for sharing this helpful information.
    Regards & Best Wishes to you!

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