How to Support Your Immune System This Winter: A Functional Medicine Approach
As the colder months draw in, it’s time to start thinking about how to keep your immune system strong. While immune health has been in the spotlight since the pandemic, it’s just as important for helping your body fend off the more familiar seasonal bugs, like colds and flu.
The good news is that your immune system is very clever and resilient, it just needs the right nutrients and lifestyle support to function at its best.
How Your Immune System Works
Think of your immune system as your body’s personal defence army. It’s made up of millions of cells that constantly patrol your bloodstream, scanning for invaders like bacteria, viruses, parasites, and toxins.
When an invader is detected, immune cells transport it to the lymph glands where other immune cells in the next line of defence leap into action. These cells create antibodies that lock onto the invader and flag it for destruction. Then, killer cells and macrophages sweep in to finish the job, ensuring most threats never make it past your internal front line.
However, this intelligent and complex system depends heavily on the nutrients you consume and how well you manage stress. Nutrient deficiencies and chronic stress can suppress immune function, leaving you more vulnerable to infection.
The Role of Juicing in Immune Support
According to Junius Co-Founder & Certified Functional Medicine Practitioner, Maria King,
“The nutrients from juicing are rapidly absorbed into the bloodstream, nourishing every cell. A well-formulated juice provides a concentrated dose of phytochemicals; powerful plant nutrients with wide-reaching health benefits. At Junius, we carefully balance our recipes to minimise fruit and sugar content while maximising vegetables and hero nutrients. Juices make a great addition to an already healthy diet and lifestyle.”
In other words, cold-pressed juices can give your body a quick hit of immune-supporting nutrients, a perfect complement to nourishing meals and balanced living.
Top Nutrients for a Stronger Immune System
Supporting your immune system doesn’t have to be complicated. Here are some of the most effective nutrients and compounds to include in your daily routine, many of which you can find in functional foods or even in our carefully crafted juices.
Selenium
Selenium is a trace mineral and powerful antioxidant that helps protect immune cells from oxidative damage. Deficiency can slow your immune response, making you more susceptible to infections.
Top sources: Brazil nuts (just 3 a day can meet your needs!), seafood, chicken, eggs, sunflower seeds, and grass-fed beef and lamb.
Glucosamine
Best known for joint health, glucosamine also helps repair the gut lining, where around 70% of your immune system resides. A strong gut barrier helps prevent harmful microbes from entering the bloodstream.
Top sources: Bone broth, shellfish shells, and animal bones. Enjoy a cup of warm bone broth daily for gut and immune support.
Vitamin A
Essential for healthy skin, mucous membranes, and immune cell function. There are two forms:
Beta-carotene (found in colourful vegetables)
Retinol (the active form your body can use straight away, found in animal foods)
Top sources: Carrots, sweet potatoes, dark leafy greens, eggs, liver, salmon, and sardines.
Elderberry
A traditional immune herb shown to reduce the duration and severity of colds and flu. It’s rich in antioxidants and vitamin C and can be taken as a tincture, syrup, or capsule.
Reishi Mushroom
Known as the “mushroom of immortality,” Reishi boosts the production of infection-fighting white blood cells and strengthens immune resilience.
Top sources: Dried or powdered reishi added to teas, smoothies, soups, or stir-fries.
Carotenoids & Vitamin C
Carotenoids (found in orange and green produce) act as antioxidants that protect immune cells, while vitamin C supports immune cell activity and shortens the duration of colds.
Top sources: Brightly coloured vegetables and fruits, particularly carrots, peppers, kiwi, citrus, leafy greens, and berries.
Protein
Antibodies and immune cells are made of amino acids, the building blocks of protein. Low protein intake can weaken your defences.
Top sources: Fish, poultry, grass-fed beef and lamb, eggs, lentils, nuts, seeds, tempeh, and quality protein powders.
Colostrum
Rich in antibodies (IgG) and cytokines, colostrum supports immune balance and respiratory health.
How to use: Add a scoop of colostrum powder to your smoothie or green juice.
Melatonin
Known for regulating sleep, melatonin also helps reduce inflammation during infections and supports the immune response.
Top sources: Tart cherries, oats, bananas, and walnuts. Enjoy them in the evening for better sleep and immune strength.
Vitamin D
Vitamin D helps regulate immune cell activity and protect against respiratory infections.
Top sources: Sunshine is the number one way to absorb vitamin D. Some foods can help to boost levels, such as oily fish, eggs, and fortified foods. Supplementation is often essential in the UK, try liquid forms in a base of olive oil (which helps with absorption) and take around 3000iu per day to maintain healthy levels. However, we always recommend testing your levels first, so you know whether you need more or less than this typical maintenance dose.
Beta-Glucans
These immune-modulating fibres trigger immune cell activation and balance.
Top sources: Oats, barley, rye, and mushrooms such as shiitake and reishi.
Zinc
Zinc supports the body’s ability to fight infection and helps restore your sense of taste and smell (a common symptom of deficiency).
Top sources: Oysters, beef, lamb, brown rice, eggs, leafy greens, nuts, and seeds.
Curcumin
The active compound in turmeric, curcumin, enhances immune cell activity and has powerful anti-inflammatory effects, great for fighting infections.
Top tip: Combine turmeric with eggs or black pepper for better absorption, or enjoy a soothing cup of golden milk.
N-Acetyl Cysteine (NAC)
A supplement form of cysteine, NAC boosts glutathione, your body’s master antioxidant, which helps protect the lungs and improve resistance to infections.
Top food sources of cysteine: Poultry, beef, eggs, cheese, seeds, beans, and oats.
Prebiotics
Prebiotics are fibres that feed the friendly bacteria in your gut, helping your immune system thrive.
Top sources: Leeks, onions, garlic, Jerusalem artichokes, oats, flaxseed, and green bananas.
Simple Ways to Strengthen Your Defences
1) Eat the rainbow, aim for 8 vegetables and 2 fruits (preferably berries and apples) daily.
2) Manage stress through movement, mindfulness, and sleep.
3) Get regular daylight exposure for vitamin D and circadian rhythm balance.
4) Include cold-pressed juices rich in greens, roots, and immune-boosting herbs as part of your daily routine. Shop our immunity-supporting cold-pressed juices here.
The Junius Takeaway
Your immune system is remarkably capable, it just needs consistent nourishment. Whether through whole foods, smart supplementation, or functional cold-pressed juices, supporting your immunity from the inside out is one of the best investments you can make in your health this winter.
