The New Year Reset: The Nutrient-Dense Foods That Can Support Your Immune System

The New Year is a time for resetting eating habits and refocusing on health and wellness, which is why after weeks of richer foods and disrupted routines, many people turn to nutrient-dense, lighter meals. Winter can place extra strain on the body, increasing the risk of coughs and colds and also adversely affecting mood, so it’s especially important during these colder months, to enjoy a healthy balanced diet that contains those nutrients that can support the immune system and overall wellbeing.

To help, Discover Great Veg’s nutritionist, Jo Travers shares five simple, evidence-based ways to support health, alongside easy recipe inspiration.

“From supporting immunity and gut health to protecting cardiovascular health, certain foods can play an especially important role,” explains Jo. “For example, dark green leafy vegetables such as kale, cavolo nero and spinach are nutritional powerhouses that deliver key vitamins, minerals and fibre in every serving – and they’re easy to include in everyday meals.”

Support your immune system with vitamins A and C

Winter is the season for coughs and colds, so it’s especially important to include dark green leafy vegetables such as kale, cavolo nero and spinach, which all naturally contain nutrients including vitamins A and C that help support the immune system. Folate, found particularly in spinach, also plays an important role in immune health. Vitamin C further supports immunity by helping the body absorb iron from dark green vegetables, along with copper – both minerals that are essential for normal immune function.

Increasing vitamin C intake has been shown in numerous studies to help reduce the duration and severity of the common cold, making these vegetables an easy and effective choice during winter. It’s good news, then, that an 80g portion of kale provides around 7% of the recommended daily fibre intake and can be easily added to everyday meals, from soups to casseroles.

Tip: Add chopped kale to pasta sauces for the final few minutes of cooking for an easy nutrient boost.

Support gut health with fibre

Fibre is a nutrient many of us don’t eat enough of, despite it being found in a wide range of everyday foods, including vegetables like kale, cavolo nero and spinach, as well as wholegrains and pulses. Fibre is essential for gut health because it helps feed the beneficial bacteria in the gut, supporting digestion and helping the gut work as it should.

Fibre from vegetables, alongside wholegrains and pulses, also helps keep digestion regular by supporting the movement of food through the digestive system, making these foods a simple and effective choice for everyday gut health.

Tip: Add sliced cavolo nero, kale or spinach to stews, soups, casseroles or stir-fries to boost fibre intake while creating comforting, gut-friendly winter meals.

Support mood and energy with folate and B vitamins

Seasonal affective disorder (SAD) affects around two million people in the UK and is often linked to low mood, low energy and a lack of motivation during the winter months. While food isn’t a cure, eating well can help support mood and energy levels at this time of year.

Dark green leafy vegetables such as kale, spinach and cavolo nero are rich in folate and other B vitamins, which play an important role in supporting normal brain and nervous system function. These nutrients are also involved in the production of serotonin, a chemical linked to mood and emotional wellbeing.

Including these vegetables regularly can be a simple, practical way to support both energy and mood through the darker months, while also helping you get more of the nutrients many of us fall short on during winter.

Tip: Make a comforting and nourishing Cavolo nero and chicken soup (see supporting recipes)

Support respiratory health with vitamins C and E

Winter poses a significant challenge to respiratory health through a combination of factors. Breathing in cold air can cause the airways to constrict, a phenomenon known as bronchoconstriction, which can lead to inflammation in the lungs^[i]. On top of this air pollution is often worse in winter because of the increase in heating and car use^[ii] and the colder air trapping pollutants closer to the ground^[iii].

Foods rich in antioxidants, such as vitamins C found in all fruits and vegetables; vitamin E found in nuts, seeds and their oils; and carotenoids like lutein and zeaxanthin found in dark green leafy vegetables like spinach, kale and cavolo nero as well as eggs and peas, can help combat oxidative stress caused by pollution in the air^[iv]. Polyphenols such as quercetin, also found in dark green leafy vegetables have been shown to be beneficial for reducing inflammation caused by the common cold.

Tip: Add spinach leaves to your omelette

Support cardiovascular health with potassium

Cardiovascular events like heart attacks and strokes increase during the winter months because of physiological responses, such as constriction of blood vessels, which help to conserve heat, but also raise blood pressure. We can reduce the risks of any adverse events by keeping warm while inside and out, by wearing layers during cold snaps, and following a heart-healthy diet. Dietary changes can have a positive effect on cardiovascular risk within as little as a week^[v]. Potassium is an important nutrient for lowering blood pressure and is found in most fruit and vegetables but is especially high in bananas and spinach as well as potatoes and beans. Magnesium and calcium are two other important minerals for lowering blood pressure. Calcium can be found in dairy products but they are both also found in spinach, kale and beans.

Tip: Serve lightly sautéed kale or cavolo nero as a side dish for a simple, heart-healthy vegetable boost.

For simple, delicious ways to enjoy cavolo nero, kale, spinach and leeks – and to learn more about their health benefits – visit Discover Great Veg.

Explore travel, food and wellness features at Ravish Magazine, your go-to UK lifestyle magazine