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8 Essential Nutrients To Help Fight The Sniffles This Winter

Winter is creeping up on us. And while the cooler weather means more days rugged up at home, the change in temperature also seems to trigger more runny noses, sore throats, and colds. Here’s what you can do to protect yourself and boost your immunity.

8 Vitamins And Minerals To Help Keep Your Immune System Healthy This Winter

1. Vitamin C

super green smoothie to banish cellulite

Oranges, grapefruit, lemon, limes and kiwis are your best ways of getting vitamin C, which helps support your immune system.

2. Vitamin A

Stock up on foods rich in vitamin A, which includes dairy, fish and dark leafy vegetables.

Try making our Healthy Mommy Spinach and Ricotta snacks which include spinach and are packed with food loaded with vitamin A.

3. Vitamin B6avoid cereals lose tummy fat


These vitamins are found in meats, cereals, vegetables and fruits.

4. Vitamin B12

Ham, spinach, and egg breakfast muffins

Milk, cheese, yoghurts, eggs and lean meats are all a great source of vitamin B12.

These Ham, spinach and egg muffins contain spinach and eggs and are a great way to boost your vitamin B12.

5. Vitamin D

You get this from sun exposure, but when the days are shorter and the sun is less bright, you may want to top up on vitamin D by consuming foods such as eggs and seafood.

6. Selenium

Creamy Mushroom and Bacon Ravioli

Nuts, chicken, eggs, mushrooms and seafood are considered to be high in selenium.

Our Creamy Mushroom and bacon ravioli uses mushrooms but you can also add any seafood or meat if you want to bulk it up – it is also great for adding in extra veggies if you have them in the fridge too.

7. Zinc

Zinc helps your immune system as well as your body helping deal wounds. You can get zinc through lean meats, fish, poultry, seeds, legumes and dairy foods.

8. Iron

Dads-to-be should also be taking folic acid ahead of pregnancy, new research suggests

Iron is critical for transferring oxygen around your body. You can top up on iron through eating cereals, lean meat, fish, poultry, legumes, leafy green vegetables and nuts.

For more information on boosting your immune system, speak with your Doctor and pharmacist on how to prevent and manage colds and flu this winter.

Winter is just around the corner! If you are wanting to take advanced of this ‘fat burning season’, then why not jump on board with The Healthy Mommy and join our 28 Day Weight Loss Winter Challenge.

Think of the challenge as the best value personal trainer, dietician, meal planner, chef and motivational coach that you have access to every day – without the high cost and all created JUST FOR MOMS.

Every month is DIFFERENT with NEW recipes added each month. EVERY MONTH you receive 28 Days of FAMILY FRIENDLY customizable meal plans, daily exercise plans and daily support.

Find out more HERE


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