3 non-negotiables for staying well this winter

November has arrived, and winter is well and truly upon us. The colder and darker days are often welcomed after the busier summer months. Think cosy nights by the fire, warm home-cooked meals, your favourite chunky knit, and some much-needed downtime. Yet, one thing that often gets in the way of these idyllic winter days is sickness. Let’s face it: being ill is not fun!

Rates of viral infections rapidly increase in the colder months. Prioritising your health has never been more important! A well-functioning immune system is essential. It provides protection against pathogens and supports healing when needed.

So, as you embark on the quest to remain fit and healthy this winter, let’s explore three natural ways you can support your immunity –

Vitamin C

Vitamin C is a water-soluble vitamin essential to your health, acting as a powerful antioxidant. Vitamin C contributes to healthy immune responses, supporting both innate and adaptive immunity.¹ Vitamin C deficiency has been found to weaken the immune system, increasing the likelihood of infections.²

Consuming Vitamin C rich foods regularly ensures good levels of this vital micronutrient. Foods rich in Vitamin C include:³

Acerola cherries
Citrus fruits
Peppers
Kiwis
Kale
Parsley
Broccoli
Brussels sprouts
Strawberries
Blackcurrants

How you cook your food matters! Did you know heat can negatively affect the Vitamin C content of foods? Limit the cooking temperature and time where possible. The best cooking methods for preserving Vitamin C are frying, roasting, and steaming.⁴

Vitamin D

Vitamin D has many important roles within the body. One area this vitamin supports is immunity. Specifically, it can stimulate innate immunity – the body’s all-important first line of defence against pathogens.⁵ Sunlight is one of the primary sources of vitamin D. Between October and March, the sunlight isn’t strong enough for us to make vitamin D in the UK. Research shows that in the UK 1 in 5 adults and children have a vitamin D deficiency.⁶ Vitamin D deficiency has been linked to an increased risk of certain respiratory infections⁷ and autoimmunity.⁸ You can improve your vitamin D levels using supplements and vitamin D-rich foods.

When supplementing with vitamin D, opt for a supplement containing both vitamin D and vitamin K2. The combination of these two vitamins supports the absorption and delivery of calcium, contributing to bone and heart health!

Vitamin D rich foods include:⁹

Oily fish
Red meat
Liver
Egg yolks
Certain fortified foods

Even our nutrient-dense, probiotic-rich Kefir contains vitamin D!

Kefir

Chuckling Goat Kefir is a fermented, probiotic-rich drink made from goats milk. It contains beneficial bacteria, promoting a healthy and diverse gut microbiome. Remember, 70%-80% of immune cells are within the gut!¹⁰ This highlights the importance of gut health’s when supporting optimal immune function. Kefir is an immunomodulator and a powerful anti-inflammatory,¹¹ and has anti-microbial benefits.¹²

Now that you’ve read the science, you may be wondering how you can incorporate all three of these nutrients easily and simply…

Here at Chuckling Goat, we are huge fans of smoothies. And why not? They’re a simple, convenient, and delicious way to support your health! Here is a tasty smoothie recipe to support your winter wellness.