Now you know every winter is the same story. The weather turns cold, folks start coughing, and before you know it, somebody in the house is reaching for the tissues. That’s why this time of year I always remind my family to take care of themselves from the inside out. We can’t stop every cold or flu from coming around, but we can give our bodies what they need to stay strong.

For many of our Black families, staying healthy in the winter isn’t just about avoiding a sniffle. We’re already carrying more than our fair share when it comes to chronic illness and stress, so it matters what we put on our plates. Doctors and nutrition experts agree that certain foods help your immune system do its job better, especially during these colder months when we’re indoors more and moving less.

One thing they talk about a lot is vitamin D. I call it the sunshine vitamin, because your body makes it when you get sun on your skin. But in the winter, when the days are short and it’s too cold to be outside much, we don’t get nearly enough of it. Health experts from places like Harvard say vitamin D helps wake up the immune system and may help your body fight off respiratory infections. That’s why foods like salmon, trout, and fortified milk or plant-based milks can be so helpful this time of year.

Now this part is especially important for us. Folks with darker skin, older adults, and people living up north tend to have lower vitamin D levels, and that can make it harder for the body to fight off illness. Making sure you’re eating foods that contain vitamin D is one small but meaningful way to look out for yourself and your loved ones.

Another nutrient I always tell folks not to forget about is zinc. Zinc helps your body make the immune cells that fight infection, and it also helps with healing and keeping your energy up. You can find it in foods many of us already cook with, like poultry, beans, lentils, nuts, and seeds. Add those to a good pot of soup or stew, and you’re feeding more than just your hunger. Health sources like Verywell Health say zinc plays a big role in keeping the immune system steady through the winter months.

Then there are antioxidants. You might hear that word and think it sounds fancy, but really it just means foods that help protect your cells from wear and tear. Fruits and vegetables with deep, bright colors are full of them. Think oranges, berries, broccoli, greens, and squash. These foods help calm inflammation in the body, which matters a lot for people dealing with conditions like diabetes or high blood pressure. When inflammation stays high, the immune system has a harder time doing its work.

The good news is you don’t have to turn your whole kitchen upside down to eat this way. A warm breakfast with fortified cereal and fruit, a bowl of lentil soup or salmon at lunch, and roasted vegetables with fish or beans at dinner can go a long way. A handful of nuts or some berries in between meals helps too. Simple food, cooked with care, still does the job.

Now let me be clear about one thing. Food helps, but it’s not magic. The doctors remind us that sleep, moving your body, managing stress, and staying up to date on vaccinations all matter too. EatingWell and other health experts point out that getting enough rest and cutting back on alcohol can lower inflammation and help your immune system stay ready.

I also know that not everyone has easy access to fresh foods. That’s a real issue in many of our communities. That’s why community gardens, farmers markets, and local food programs matter so much. They help make sure our families have what they need not just to get through winter, but to stay healthy all year long.

So as the cold settles in and winter break rolls around, remember this. You don’t have to do everything perfectly. Just be mindful. Choosing foods rich in vitamin D, zinc, and antioxidants is one way to show yourself some love. It’s about doing the best you can with what you have and giving your body the support it deserves. That’s how we take care of ourselves — and each other — through the winter.