The New Year Reset: Nutrient-Dense Foods to Support Your Immune System

The New Year is the perfect time to reset eating habits and refocus on health. After weeks of richer foods, lighter, nutrient-dense meals can help support the body - especially during winter, when immunity, mood and energy levels are often challenged.

Discover Great Veg nutritionist Jo Travers shares five easy, evidence-based ways to support health this winter, with dark green leafy vegetables playing a starring role.

Boost immunity with vitamins A and C

Kale, cavolo nero and spinach all naturally contain vitamins A and C, which help support immune function. Vitamin C also helps the body absorb iron and copper, both essential for immunity.

Tip: Stir chopped kale into pasta sauces for the final few minutes of cooking for an easy immune-supporting boost

Support gut health with fibre

Fibre feeds beneficial gut bacteria, supporting digestion. Vegetables like kale, cavolo nero and spinach, alongside wholegrains and pulses, are good sources of fibre for everyday gut health.

Tip: Add sliced cavolo nero, kale or spinach to stews, soups and casseroles to boost fibre while creating comforting, gut-friendly winter meals

Recipe inspiration

Kale & Black Bean Mexican Casserole

This recipe provides

• 4.5g fibre per 100g
• 16g fibre per serving (64% RI)

Support mood and energy with B vitamins

Low mood and energy are common in winter. Leafy greens provide folate and B vitamins that support brain function and help produce serotonin, linked to emotional wellbeing.

Tip: Try a comforting cavolo nero and chicken soup for a nourishing winter meal

Recipe inspiration

Miso-Ginger Salmon with Crispy Kale

This recipe provides

• A source of Folic acid – 15% RI
• High in Vitamin B12 – 80% RI
• Niacin – 37% RI
• Vitamin B6 – 33% RI

Protect respiratory health with antioxidants

Low mood and energy are common in winter. Leafy greens provide folate and B vitamins that support brain function and help produce serotonin, linked to emotional wellbeing.

Tip: Add a handful of spinach leaves to omelettes or scrambled eggs for a simple respiratory-supporting boost

Recipe inspiration

Cavolo Nero & Chicken Thai Rice Soup 

This recipe provides 

• High in Vitamin C – 62mg per serving (39% RI)
• High in Vitamin A – 270 micrograms per serving (17% RI)
• Vitamin E – 5% RI

Support heart health with potassium

Potassium is an important nutrient for lowering blood pressure and is found in most fruit and vegetables, but is especially high in bananas and spinach, as well as potatoes and beans.

Tip: Serve lightly sauteed kale or cavolo nero as a simple, heart-healthy side dish.

Recipe inspiration

Spinach & Turkey Kofta Curry

This recipe provides

• High in potassium – 965mg per serving
• Magnesium – 75.9mg per serving (6% RI)
• Calcium – 133mg per serving (5% RI)

For easy, delicious ways to enjoy kale, cavolo nero, spinach and leeks, and to learn more about their benefits, visit Discover Great Veg.