• Melissa Laity

Winter: the countdown is on!

Winter is just 7 days away!!

As we prepare our winter wardrobes to have coats, scarves, hats, gloves, woolly socks and water proof boots at the ready for those chilly wet days, so too do we need to prepare our immune systems to be ready to fight the inevitable winter cold.

The cold, damp winter weather brings people into closer physical proximity of each other more than at any other time of the year. With children spending more time indoors together at school, play centres and day care - people are flocking to cafes and shopping centers for respite from the cold where viruses quickly spread from person to person.

While there is no guaranteed way to prevent catching a cold or flu this winter, there are a few things you can do to reduce your chances of getting sick or else to reduce the time and severity of an illness if you do catch a virus.

Join me in this final countdown to winter as I share my top 7 immune boosting foods and tips with you. Be sure to stop by each day this week to learn about what foods and nutrients can support your immune system, collect a delicious recipe and pick up a tip to keep you and your family healthy this winter.

7 Days til Winter

Tip: The real trick is to start now. The earlier you begin to prepare your immune system, the stronger and more ready it will be to fight.

Vitamin C

Vitamin C (Ascorbic acid) is an essential micronutrient for the human immune system. It stimulates the production of white blood cells which help to fight off viruses and bacteria and helps the body to produce antibodies which recognise and neutralize invading pathogens before they can harm us. Vitamin C also promotes the formation of collagen, the main structural protein in skin and connective tissue, and thus plays a vital role in forming the physical barrier that protects us from harmful elements.

Vitamin C- rich foods include: red/yellow capsicum, kiwi fruit, black currants, berries, citrus fruits, apples, papaya, tomatoes, cabbage, broccoli, brussel sprouts, green leafy vegetables, parsley, ginger and garlic.

Recipe of the day: Immune Boosting Juice

This is probably more of a smoothie than a juice as I prefer to leave as much of the pulp in so that I get the benefits of the soluble fibre from the fruit and vegetables.

While I usually recommend more cooked and warm foods in the winter, Vitamin C is easily denatured by heat and light, so this juice is best made fresh and consumed first thing in the morning.


  • 1 handful of baby spinach

  • 1 apple (any variety)

  • 2 lemons juiced

  • 1 whole green kiwi fruit (with the skin)

  • 1 handful of fresh parsley

  • 2 cm piece of ginger, grated


Throw it all in the blender, or juicer if you prefer.

Enjoy fresh in the morning, grab your scarf and go out and have a beautiful day!!

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