Fortify your body from the inside out – food first, then drip
Hi everyone! And welcome back to Drip & Dine.
Every winter without fail, the question I get asked most is: “What should I actually be eating and doing to stay well?” So, this edition is dedicated to exactly that – the practical food-first approach to immunity, two warming recipes for you to try out this week, and where IV therapy fits in when you need extra support.
Your Immune System Is Not Just One Thing
Before we talk about what nutrients your immune system needs, I want to share something on how I counsel patients on immunity, and it’s this:
Your immune system is not a single switch you flip on or off. It’s a complex, living network, and it relies entirely on the nutrients you give it to function properly.
There are two layers to think about:
- Your innate immune system, a.k.a the rapid-response team. When a pathogen enters your body, this is the first line of defence. It reacts within minutes to hours.
- Your adaptive immune system, a.k.a the precision force. This takes longer to mobilise but produces targeted antibodies and immunological memory (the same principle the working of vaccinations are based upon).
Both arms depend on nutrients to do their jobs. And when those nutrients are depleted – as often happens in winter as a result of less sun exposure, poorer food variety, more stress, and disrupted sleep – your defences quietly weaken. Not overnight, but gradually.
That’s why prevention is everything. It’s much easier to build a resilient immune system in June than try to recover one that’s in shambles in August.
3 Nutrients Your Immune System Needs Most Right Now
1. Vitamin C – your daily non-negotiable
You can’t store it, so consistent daily intake matters more than mega-dosing. Think guavas, red pepper, broccoli, kiwi, and fresh parsley. Add a squeeze of lemon to soups and stews (off the heat so that the Vitamin C is preserved).
2. Zinc & Selenium – the trace minerals we forget in winter
Zinc drives immune cell production, and selenium is your antioxidant defence. Best sources: pumpkin seeds, beef, chickpeas, and just two Brazil nuts a day covers your entire selenium requirement.
3. Vitamin D – you’re probably not getting enough, even in Joburg
Less outdoor time + more layers (i.e. more barriers to sunshine) = dropping Vitamin D levels. Food helps (fatty fish, eggs, fortified milk), but winter sun exposure and supplementation often become necessary on top of what you eat. I test this routinely in my clients via blood test, and more often than not, people are lacking Vitamin D.
Your Winter Immunity Daily Checklist
Pin this somewhere you’ll see it. Small, consistent habits – not dramatic overhauls – are what actually move the needle on immune health.
When Food Isn’t Quite Enough
Food always comes first, but there are times when IV therapy offers something food simply can’t: direct delivery into the bloodstream at therapeutic levels and concentrations. If you’ve been feeling run-down, or winter consistently hits you hard, this is worth considering.
Drip & Dine Recipes
Stay warm, eat well, and look after yourselves this winter.
Yours in health,
Leigh-Ann Silber RD(SA)
Registered Dietitian | IV Bar Wellness Partner
Want a personalised winter nutrition plan? I’m available online and in Sandton.
083 708 3337 | leigh-ann@silber.co.za
