15 immune-supporting foods for winter – they're cheaper than a supplement!

As temperatures start to plummet and the darker evenings extend, our immune systems get put to the test by an array of winter lurgies; add to that more time indoors in crowded, heated environments, and it’s easy to see how bugs spread. With holiday season and winter festivities just around the corner, our budgets are also pretty stretched at this time of year. The good news? You don’t need to break the bank to eat healthily. By focusing on nutrient-dense, affordable foods, you can give your immune system the support it needs to keep you healthy and resilient.

Of course, it’s all too easy to get overwhelmed with marketing messages that suggest the latest supplement is ‘essential for immunity’, but the very best strategy is to eat a varied, balanced diet of whole foods. Read on for our budget-friendly staples.

Discover our top immune-supportive foods, top immune-supportive recipes, ways to support your child’s immune system and even more immune-friendly recipes.

What are the key nutrients to support immunity?

A varied, well-balanced diet is key to supporting our body's natural defences, because it supplies the key nutrients that help maintain a healthy immune function, including:

• Vitamins A, B6, C, D and E
• Minerals, including zinc, selenium and iron
• Unsaturated fats, such as the omega-3 variety
• Protein
• Carbs
• Fibre

In addition to these, we need to maintain adequate hydration; eat plenty of plant-based foods for their protective antioxidant compounds, including polyphenols and bioflavonoids; and include fermented foods for their beneficial bacteria content. You can, of course, supplement with key immune nutrients, but taking multiple products at high levels over extended periods of time can be both harmful and expensive.

So, why not aim to incorporate the following budget-friendly staples to help fight off winter colds and save you money, too?

Our top 15 immune-supporting budget foods

1. Oats

Oats are a versatile and affordable pantry staple. Rich in beta-glucans, a type of soluble fibre, oats help stimulate the activity of immune cells and support gut health. Start your day with a warming bowl of porridge or try overnight oats for a quick, nutritious breakfast. Add a handful of frozen berries for an extra boost of antioxidants.

Find out how to make overnight oats, then discover our best healthy overnight oat recipes.

2. Sweet potatoes

Sweet potatoes are packed with beta-carotene, which your body converts to vitamin A. This nutrient is essential for maintaining healthy mucosal linings in your nose, your body’s first line of defence against infection. Roast, mash or add them to stews for a budget-friendly immune support.

Find out how to cook sweet potatoes, the health benefits of sweet potatoes and healthy sweet potato recipes.

3. Cabbage

Cabbage is one of the most economical winter vegetables and a nutritional powerhouse. Both red and green cabbage are a useful source of vitamin C, which supports the production of white blood cells; they also contain sulforaphane, a compound known for its immune-supporting properties. Use cabbage in soups, stews or stir-fries, or try it raw in a coleslaw.

Learn how to cook cabbage, then use it in our healthy red cabbage recipes. Try even more cabbage recipes.

4. Lentils

Affordable and packed with protein, lentils are a fantastic plant-based source of zinc, which is vital for immune cell function. They’re also high in fibre, supporting gut health – a cornerstone of immunity. Use lentils in soups, curries or even salads for a hearty, immune-supportive meal.

Discover how to cook lentils and try our healthy lentil recipes, green lentil recipes and puy lentil recipes. Learn more about the health benefits of lentils.

5. Garlic

Garlic has long been celebrated for its antimicrobial and antiviral properties thanks to its active compound, allicin. It’s a flavourful addition to soups, stews and roasted vegetables, and it’s also budget-friendly. Regular consumption of garlic can help ward off colds and support your body’s defences.

Read more about the top health benefits of garlic and our favourite garlic recipes to try yourself.

6. Carrots

Carrots are another wallet-friendly vegetable that's rich in beta-carotene. They’re great for supporting the immune system and are easy to incorporate into meals. Add to soups, roast as a side dish or enjoy raw with hummus for a healthy snack.

Try our top healthy carrot recipes, as well as our carrot soup recipes. Read about the health benefits of carrots.

7. Green tea

Green tea is an affordable way to load up on antioxidants, particularly catechins, which have antibacterial and antiviral properties. Swap your afternoon coffee for a cup of green tea to help support your immune system during the winter months.

Read about health benefits of green tea, then try our green tea with grapefruit, green tea with strawberry & peach and amaranth porridge with green tea & ginger compote.

8. Mushrooms

Mushrooms, especially varieties like shiitake, are rich in compounds that support immune function. They’re also one of the few plant-based sources of vitamin D, which is crucial during the darker winter months when sunlight is scarce. Use them in soups, stir-fries or as a topping for toast.

Learn about the types of mushrooms and their uses and health benefits, then try them in our healthy mushroom recipes and vegan mushroom recipes.

9. Frozen berries

Frozen berries are not only cost-effective, but also packed with vitamin C and antioxidants. These nutrients help combat free radicals and support the immune system. Add them to porridge, smoothies or desserts for a sweet yet healthy treat.

Discover our frozen berry recipes and read about the health benefits of blackberries, blueberries and strawberries.

10. Walnuts

Walnuts are an excellent source of omega-3 fatty acids, which help regulate the immune response and reduce inflammation. A small handful as a snack or sprinkled over salads and porridge can go a long way in supporting your health.

Find out the health benefits of walnuts, then try our walnut recipes.

11. Ginger

Ginger has powerful anti-inflammatory and antioxidant properties, making it a winter essential. It’s also great for soothing sore throats and aiding digestion. Use fresh ginger in teas, soups or curries for a warming kick.

Fire up your immunity with our immune-supporting mocktail packed with ginger, orange, lemon and apple cider vinegar. Or, try our healthy salad with ginger soy dressing and more ginger recipes.

12. Canned tomatoes

Canned tomatoes are a budget-friendly source of lycopene, a powerful antioxidant that supports immune health. They’re also a good source of vitamin C and can be used in a variety of dishes, from soups to pasta sauces.

Try our top recipes with canned tomatoes, more canned tomato recipes, then discover the top health benefits of tomatoes.

13. Pearl barley

Pearl barley, like oats, are rich in beta-glucans, which help activate immune cells. Use in soups, stews or as a base for salads. It’s filling, affordable and an excellent addition to a winter diet.

Try our pearl barley recipes and find out how to cook pearl barley.

14. Citrus fruits

Oranges, lemons, and tangerines are winter staples that are high in vitamin C. They’re not only affordable, but also versatile, whether eaten fresh, juiced or added to dishes for a burst of flavour and nutrients.

Try our winter citrus slow-roasted salmon or sprout salad with citrus & pomegranate to whet your appetite, then try our lemon recipes, healthy orange recipes and tangerine recipes. Read all about the health benefits of lemon water, too.

15. Fermented foods

Foods like live yogurt, kefir and sauerkraut are rich in beneficial bacteria that helps maintain a healthy gut. As over 70 per cent of the immune system is based in the gut, these foods are essential for keeping our defences strong. Look for budget-friendly options or try making your own.

Read about the health benefits of kefir, then try our kefir recipes. Discover how to make sauerkraut and the health benefits of sauerkraut.

Are there any supplements we should take to help support immunity?

During the winter months, those living in the UK are advised to take 10mcg of vitamin D each day. This is because much of this vitamin is made by the action of sunlight on our skin, and from March to October, we get inadequate sun exposure. You can obtain some vitamin D from your diet, but food sources are few and far between – oily fish, egg yolks, liver and fortified foods are the main ones. As well as its role in bone health and muscle function, vitamin D enhances the action of our immune cells.

Some people who fall foul of a cold also opt to take a vitamin C or zinc supplement (or a combination of the two), in the hope they’ll reduce the duration of their symptoms. Research suggests this may be useful for certain groups of people, but only when they start the supplement as soon as they contract the cold virus and typically only for those whose symptoms are severe, as opposed to mild.

If you are tempted to invest in supplementation, check out our best vitamin D, vitamin C and best zinc supplements for immune health, as well as our tips for the best immune supporting supplements. Or, follow our immune-supporting meal plan to kick-start a healthy eating regime.

Hungry for more?

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This page was reviewed on 30 October 2025 by Kerry Torrens.

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