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Winter is the season when our immune systems are put to the test. With shorter days, colder weather, and an increased risk of colds and flu, it’s essential to fortify your body with the right nutrients. 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.
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Incorporate these budget-friendly staples into your meals, and you’ll be well-equipped to face the cold months ahead. Discover our top immune-supportive foods, top immune-supportive recipes, ways to support your child’s immune system and even more immune-friendly recipes.
Find out the best zinc supplements for immune health and our immune-supporting meal plan to kick start a healthy new diet.
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 to 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 into vitamin A. This nutrient is essential for maintaining healthy mucosal linings in your nose, your body’s first line of defence against infection. Roast them, mash them, 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 rich in vitamin C, which supports the production of white blood cells, and 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 boost 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 rich in beta-carotene. They’re great for supporting the immune system and are easy to incorporate into meals. Add them to soups, roast them as a side dish, or enjoy them 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, 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. Tinned tomatoes
Tinned tomatoes are a budget-friendly source of lycopene, a powerful antioxidant that supports immune health. They’re also high in vitamin C and can be used in a variety of dishes, from soups to pasta sauces.
Try our top recipes with tinned tomatoes, more tinned tomato recipes and then discover the top health benefits of tomatoes.
13. Pearl barley
Pearl barley is another grain rich in beta-glucans, which help activate immune cells. Use it 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. Probiotic foods
Foods like live yogurt, kefir, and sauerkraut are rich in probiotics, which help maintain a healthy gut microbiome. Since over 70 per cent of the immune system is based in the gut, these foods are essential for keeping your defences strong. Look for budget-friendly options or try making your own at home.
Read about the health benefits of kefir and then try our kefir recipes. Discover how to make sauerkraut and the health benefits of sauerkraut.
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