Winter has a way of draining our energy and putting our immune system to the test. Shorter days, colder weather, less sunlight, and more time spent indoors all add up to more fatigue, lower motivation, and a higher chance of getting sick. It’s no wonder so many people feel run down, foggy, and constantly “on the verge” of catching something this time of year.
The good news is that what you eat can make a real difference. Certain foods are especially rich in the vitamins, minerals, antioxidants, and anti-inflammatory compounds your body needs to stay energized and resilient through the winter months. These “superfoods” aren’t exotic or hard to find — they’re simple, nourishing ingredients that support your immune system, stabilize your blood sugar, and help your body cope with seasonal stress.
Bone Broth
Bone broth is one of the most nourishing and comforting foods you can add to your winter routine. It’s rich in minerals like magnesium, calcium, and phosphorus, along with amino acids such as glycine and glutamine that support gut health, immune function, and tissue repair.
Since a large portion of your immune system lives in your gut, anything that strengthens the gut lining and microbiome also strengthens your ability to fight off illness. In the winter, when digestion can feel slower and heavier foods are more common, bone broth provides a gentle, easy-to-digest source of protein and electrolytes without feeling taxing.
Bone broth is also naturally warming and hydrating, making it especially soothing on cold days or when you’re feeling run down. An easy way to use it is to sip it on its own like a warm drink, especially in the afternoon when energy tends to dip.
You can also use bone broth as a base for soups and stews, cook rice or quinoa in it for extra nutrients, or add it to sautéed vegetables and shredded chicken for a simple, nourishing meal. Adding just one cup a day can be a simple way to support your energy, digestion, and immunity all winter long.
Citrus Fruits (Oranges, Grapefruit, Lemons)
Citrus fruits are best known for their vitamin C content, which plays a key role in supporting immune cells and helping your body fight off infections. Vitamin C also acts as an antioxidant, protecting your cells from oxidative stress, which tends to be higher in winter when sleep, movement, and sunlight are often lower.
Beyond immunity, citrus supports energy by helping your body absorb iron more effectively, which is essential for oxygen delivery and preventing fatigue. Citrus fruits are also naturally hydrating, which is helpful during colder months when people often drink less water without realizing it.
Incorporating citrus can be very simple. Add orange or grapefruit slices to breakfast, squeeze lemon into warm water in the morning, toss citrus segments into winter salads, or use fresh lemon juice to brighten roasted vegetables, fish, or chicken. These small additions can make a noticeable difference in how supported and energized you feel.
Sweet Potatoes
Sweet potatoes are a winter staple for a reason. They’re rich in beta-carotene, which your body converts into vitamin A — a nutrient that plays a critical role in immune function, skin health, and the integrity of your respiratory and digestive linings.
These protective barriers are your body’s first line of defense against viruses and bacteria, making vitamin A especially important during cold and flu season. Sweet potatoes are also an excellent source of complex carbohydrates and fiber, providing steady, long-lasting energy rather than the quick spikes and crashes associated with refined carbs.
They’re incredibly versatile and easy to prepare. Roast them with olive oil and herbs, mash them as a comforting side dish, add them to soups and stews, or cube and sauté them for a breakfast hash with eggs and greens. Including sweet potatoes a few times a week can help keep your energy stable and your immune system supported.
Ginger and Turmeric
Ginger and turmeric are powerful warming spices that support the body in multiple ways during the winter months. Both have strong anti-inflammatory and antioxidant properties that help reduce chronic inflammation and support immune balance.
Ginger is especially helpful for digestion, circulation, and easing nausea or bloating, while turmeric supports joint health, immune regulation, and overall cellular health. These spices are also naturally antimicrobial and can help your body fend off minor infections and support recovery.
You can enjoy ginger and turmeric in many forms. Fresh ginger or turmeric root can be added to teas, soups, stir-fries, and smoothies. Powdered versions work well in golden milk, oatmeal, roasted vegetables, or baked goods. A simple nightly ritual of ginger tea or golden milk can be a soothing way to wind down while supporting immunity and inflammation levels.
Supporting your energy and immune system in the winter doesn’t have to be complicated or overwhelming. Small, consistent choices — like adding a cup of bone broth, incorporating citrus at breakfast, choosing sweet potatoes as a side, or sprinkling warming spices into your meals — can make a meaningful difference over time.
Rather than trying to overhaul everything at once, focus on gently layering in one or two of these superfoods each week. Over time, these small shifts add up to better energy, fewer crashes, and a stronger immune foundation. Nourishment is one of the most powerful tools you have for caring for your body, especially in winter, and these simple foods are a beautiful place to start.
Related Reading
- How to Create Health Habits That Actually Stick in 2026
- What If This Year You Focused on Feeling Better, Not Just Doing More?
Sources
- Gammage, K. L., & Kirkpatrick, K. (2025). Best foods to eat during winter to help you stay healthy. Healthline.
- Singh, et al. (2022). Common foods for boosting human immunity: A review. Food Science & Nutrition (PMC).
- Schend, J. (2025). 15 foods that boost the immune system: Citrus, bell peppers & more. Healthline.