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Stay healthy this winter: the top 5 vitamin and mineral must-haves to keep you healthy during the colder months

If the last 18 months taught us anything, it is to value and sustain our health. Staying healthy during the winter has always posed a challenge with kids back in school, minimal sunlight and frigid temperatures. Knowing the essential vitamins and minerals for a strong immune system can help you ensure you are eating for and supplementing a healthy immune system.

The best way to guard yourself and improve your immune system is to regularly eat well balanced, healthy meals. But the winter months can be busy and you may need some help with your vitamin and mineral intake. 

Here are the top 5 vitamins and minerals to keep you healthy during the winter along with which foods you can add to your diet to make sure you’re getting enough. And for the busy bees, we added the supplements so you can easily get all your vitamins and minerals.

Vitamin D

Normally, we get our vitamin D intake from the sun and our diet but the shorter days make it difficult to get the right amount for optimal health. This vitamin is important for immune function, mood stability and bone and skin health.

Commisso’s supplement pick: CanPrev Vitamin D3 Softgels

Foods high in vitamin D: fatty fish (tuna, salmon and mackerel), cheese, egg yolks and beef liver. Some dairy products, dairy milk alternatives, cereals and orange juices are fortified with vitamin D.

Vitamin C

Our bodies don’t naturally produce vitamin C so it’s important to make sure you’re eating and supplementing to keep yourself healthy. Vitamin C has anti-viral properties and can help decrease viral infections and improve immunity.

Commisso’s supplement pick: Sisu Ester-C

Foods high in vitamin C: red peppers, kiwis, strawberries, broccoli, dark leafy greens, cantaloupe, tomatoes, potatoes, cauliflower, papaya, brussel sprouts, grapefruit juice and, of course, oranges.

Probiotic supplements

A healthy gut is key to overall health. Friendly gut bacteria can improve immunity and strengthen your digestive health to keep you feeling your best during the winter months.

Commisso’s supplement pick: Renew Life Ultimate Flora

Foods to support gut health: yogurt, sauerkraut, miso soup, kefir, fermented foods, sourdough bread and tempeh.

Omega 3 Fatty Acids

The fatty acids (EPA and DHA) are important to reduce inflammation and improve immune and brain function to keep you feeling your best.

Commisso’s supplement pick: Genuine Health Omega 3 + Joy or Nutrasea Omega-3 Lemon 200ml

Foods high in omega 3: salmon, canola oil, flaxseed oil, chia seeds, foraging fish (for example, herring and sardines), shellfish, walnuts, hemp and chia seeds.


Zinc is a powerhouse mineral that helps improve restful sleep patterns, balance hormone levels and improves immune function to fend off colds and flus. 

Commisso’s supplement pick: New Roots Ultra Zinc

Foods high in zinc: spinach, red meat, poultry, oysters, whole grains, beans and nuts. Some cereals are fortified with zinc.

If you have more questions about staying healthy this winter, come visit our wellness section and one of our Registered Holistic Nutritionists will be happy to assist you.