Forget oranges, this luxury seafood is the ultimate winter immunity booster - Health

Jun 03, 2026

They’re nature’s multivitamin.

Staying healthy over winter is a relatively straightforward business. Until it isn’t. There you are, eating your kimchi and drinking your turmeric lattes, when suddenly a nasty cold or flu hits you from out of nowhere. You’re then left to wallow in your own misery for a few days, as you wonder – was there anything else you could have done to stay well?

Look, these things happen to the best of us. But it’s always good to add another bug-busting ‘superfood’ to your arsenal. And it’s a bonus if that food also happens to be a) in peak condition over winter; and b) freaking delicious.

Enter oysters. Proof that Mother Nature has a sense of humour, they’re certainly not to everyone’s taste, but for those who do like them, they like them a lot. And love ‘em or loathe ‘em, these briny little blobs are your immune system’s friend, in more ways than one. Let’s get shuck into the details.

Crispy saltbush oysters with karkalla salsa.

The zinc powerhouse: why oysters beat every other food on the planet

So rich in zinc, in fact, that oysters contain more zinc per serve than any other food on the planet. Just three oysters is enough to give you more than 100 percent of your daily zinc needs. Zinc is absolutely essential for both the development and the function of immune cells. It’s also an antioxidant, and works to protect your cells from damage by free radicals. It also helps your body to produce the cells that play a key role in fighting off viruses.

Your body can’t make its own zinc, or store it, so you need to get it from your diet.

But wait, there’s more! The “supporting cast” of cold-fighting nutrients

While zinc gets star billing here, there are a bunch of other important nutrients found in oysters that also play a key role in supporting your immune system. These include:

Selenium: A powerful antioxidant, it helps lower oxidative stress in your body, which reduces inflammation and enhances immunity. Selenium is also needed for the activation of your body’s virus-fighting cells.
Vitamin D: Oysters are one of the few natural food sources of vitamin D. This vitamin stimulates the production of proteins that act as your body’s first line of defence against viruses and bacteria. It also regulates inflammation, and interacts with your body’s pathogen-fighting white blood cells to ensure they’re fighting off bugs properly.
Vitamin B12: Oysters contain massive amounts of B12. This is needed for the production and function of infection-fighting white blood cells, and also maintains healthy red blood cells and nerve function. A deficiency in B12 will weaken your immune system’s overall response.
Omega-3 fatty acids: These healthy fats are famous for their anti-inflammatory properties, and also promote healing.
Iron and copper: Both of these minerals assist with the production and function of your body’s immune cells.

How to enjoy your oysters safely

While oysters are little nutritional powerhouses, when you eat them raw, you can potentially put yourself at risk of food poisoning. If you’re pregnant or your immune system is compromised, you should ensure that you only eat oysters that have been properly cooked. Just to be on the safe side. You’ll still be getting almost all of those immune-boosting nutrients.