You Are What You Eat – Especially in Winter
Winter is the season where comfort food cravings hit the hardest. The colder it gets, the more tempting it becomes to trade salads for stews, water for warm drinks, and movement for couch hibernation. While slowing down in the colder months is understandable, one thing you don’t want to pause on is eating well.
Winter is when your body needs proper fuel the most. It’s your natural defence system against colds, burnout, and that sluggish feeling that creeps in. Remember that you are what you eat. Literally. 80% of your health (and your results) comes from what you eat. Your nutrition does the heavy lifting when it comes to recovery, immunity, and long-term wellness.
Why Nutrition in Winter Matters Most
Colder weather brings common seasonal illnesses such as colds, flu, sinusitis and seasonal fatigue. These illnesses aren't just inconvenient, they disrupt your daily tasks, immunity, and training progress.
The good news is that a well-balanced diet is your first line of defence.
Nutrients to Prioritise
During the colder months, your immune system needs an extra boost. That’s where vitamins and minerals come in. Here's a list of nutrients to prioritise in your winter diet:
Vitamin C
Nature’s immunity booster. Found in citrus fruits, peppers, berries, and leafy greens, it helps fight infection and speeds up recovery.
Source: oranges, broccoli, guavas, red peppers.
Vitamin D
With less sunlight, your body naturally produces less of this crucial vitamin, which plays a major role in immune support, bone health, and mood regulation.
Source: mushrooms, fortified foods, eggs, fatty fish, or a quality supplement.
Zinc
Helps the body fight infections and supports wound healing—key during flu season.
Source: pumpkin seeds, legumes, nuts, and whole grains.
Iron
Iron carries oxygen through the blood and supports a strong immune system. Low iron = low energy.
Source: spinach, red meat, lentils and chickpeas.
Omega-3s
An Anti-inflammatory and essential for joint, heart, and brain health. Omega-3s also help support dry skin and sore joints aggravated by cold weather.
Source: salmon, walnuts, chia seeds, and flaxseeds.
Did you know that Body20 includes a Nutrition Doctor service as part of your membership?
The team of experts provide a personalised eating plan that combines perfectly with your EMS workouts. You don’t have to figure it all out by yourself. This expert guidance helps you eat better and feel better, all year round.
No guesswork. No extra cost. Just book the session.
Comfort food is great but nourishing food is powerful. With the right food on your plate, you can feel energised, healthy, and strong all season long.
Fuel your body the right way this winter. Book your FREE Body20 demo today and get personalised nutrition support.
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