Top 5 Nutrients to Focus on This Winter

AuthorAuthor: Chantelle van der Merwe 

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life ​

Dont blow up your Dischem and Clicks account - First things first is a "Food First" approach which focuses more on nourishing your body without breaking the bank.

When winter arrives, many people head straight to the supplement aisle looking for a quick fix. While supplements can play a role when recommended by a healthcare professional, most of us can meet many of our nutritional needs through everyday foods that are affordable, accessible, and enjoyable.

This winter, focus on building meals around these five key nutrients to support your immune system, energy levels, muscle health, and overall wellbeing.

1. Vitamin D – The Sunshine Vitamin
Vitamin D is essential for immune function, bone health, and mood. During winter, many people spend less time outdoors, which can contribute to lower vitamin D levels.

Food Sources:
While sunlight is our primary source of vitamin D, some foods can help:

• Eggs (especially the yolk)
• Pilchards and sardines
• Salmon and trout
• Fortified dairy products and cereals
• Mushrooms exposed to sunlight

Don't forget the sun! Even in winter, regular sun exposure remains important.
Aim for:

• 10–30 minutes of sun exposure on the face, arms, and legs several times per week
• Mid-morning or early afternoon exposure where practical
• Avoid prolonged exposure that may lead to sunburn

Winter is also a great opportunity to stay active outdoors. A weekend family walk, gardening, hiking, cycling, or simply spending time outside can help support vitamin D production while benefiting physical and mental health.

Winter Menu Idea: Mushroom and spinach omelette with wholegrain toast, served with a side of fresh fruit. Now thats sounds like a solid immune boosting breakfast! You can also download this 20 Minute Chicken Mushroom Pan Dish  recipe

2. Vitamin C – Your Winter Immune Supporter
Vitamin C helps support immune function and acts as an antioxidant that protects cells from damage. The good news? You don't need expensive supplements to get enough.

Budget-Friendly Food Sources

• Oranges and naartjies
• Guavas (one of the richest sources)
• Kiwi fruit
• Tomatoes
• Peppers

Winter Menu Idea: Hearty vegetable soup with tomatoes, cabbage, carrots, and beans, served with wholegrain bread and a fresh citrus fruit for dessert.

3. Zinc – Small Nutrient, Big Impact
Zinc plays a critical role in immune health, wound healing, and maintaining healthy skin.

Everyday Food Sources

• Lean beef
• Chicken
• Eggs
• Baked beans
• Lentils
• Chickpeas
• Pumpkin seeds
• Peanuts

Winter Menu Idea: Lentil and vegetable curry topped with toasted pumpkin seeds and served with brown rice.
This provides zinc, fibre, and plant-based protein in one budget-friendly meal. You can also download a tasty comforting Meatball Soup, here. 

4. Protein – The Building Block Nutrient
Protein helps maintain muscle mass, supports recovery, and contributes to a healthy immune system. It also helps keep you feeling fuller for longer during colder months. 

Smart Protein Choices

• Eggs
• Chicken
• Lean beef
• Fish
• Milk, maas, and yoghurt
• Beans and lentils
• Split peas
• Soy products

Winter Menu Idea: Slow-cooked bean and beef stew packed with vegetables and served with sweet potato or samp and beans. For a vegetarian option, try a three-bean soup with plenty of vegetables. Download a tasty Chicken Noodle Soup recipe, here 

5. Omega-3 Fats – Supporting Heart and Brain Health
Omega-3 fats help support heart health, brain function, and healthy inflammatory responses.

Food Sources

• Pilchards
• Sardines
• Salmon
• Trout
• Chia seeds
• Flaxseeds
• Walnuts

Tinned pilchards and sardines are often some of the most affordable and nutrient-dense options available.
Winter Menu Idea: Wholewheat toast topped with pilchards and avocado, served with a side salad or add ground flaxseed to your morning oats for an easy omega-3 boost.

Bringing It All Together
This winter, think "food first" before filling your basket with costly supplements. A diet rich in whole foods can provide many of the nutrients your body needs to stay healthy and resilient through the colder months.

Simple Winter Habits to Remember:
✔ Include protein at every meal
✔ Add colourful fruits and vegetables daily
✔ Enjoy oily fish regularly when possible
✔ Choose beans, lentils, and seeds for affordable nutrition
✔ Spend time outdoors and stay active, even if it's just a weekend walk
✔ Make warming soups, stews, and casseroles part of your weekly menu

Small, consistent choices can have a big impact on your health this winter.