5 immune system boosting foods to help you beat the cold season
A number of the foods that are good for us over the colder months are also in season, which means they’re readily available and usually cheaper. Make the most of this abundance and pack your meals and snacks with foods that can help your immune system fight off those winter lurgies.
1. Citrus Fruits
Vitamin C (ascorbic acid) is one of the building blocks of good health and is a major contributor to a strong immune system. Found in a wide variety of fruits and vegetables, one of the best sources during an Australian winter is from seasonal citrus fruits, such as oranges, lemons, mandarins and grapefruit. On the east coast, we’re lucky to have access to a variety of quality citrus right down into South Australia, with the largest growing region being the Riverina in New South Wales. Adding fresh citrus into your diet on a daily basis, alongside other vitamin C rich foods, will help keep your immune system in peak condition.
2. Broccoli
While broccoli is available all year ‘round, it grows better in the cooler months as there are fewer pests and it doesn’t go to seed as quickly. Broccoli is one of those foods that you can never eat enough of — it’s packed with vitamin A, C and E, along with antioxidants and fibre, all of which are essential to a healthy immune system.
Like most vegetables, broccoli is best for you when eaten raw. If you are cooking it, steam or lightly sauté it, to retain as much of the goodness as possible. That said, you can’t always eat raw broccoli, so make a soup, a broccoli pasta or mix it through a stir-fry.
3. Kale
There’s no doubt that the Brassica called kale is capable of inspiring extremes of loving or loathing. By 2014, kale’s popularity had become so extreme that farmers were having trouble meeting demand and there were fears of a global seed shortage. While the kale fad seems to have died down, the fact remains that it’s one of the healthiest winter greens. Not only is it one of the richest sources of vitamin A, which is essential for your eyes, skin and immune system, it’s also high in vitamin C and other antioxidants.
If you are a kale lover, make the most of its seasonality and eat as much as you want. If you are a kale loather, perhaps it’s time to overcome your dislike and find a way to eat it that hides the taste but not the goodness. Perhaps in a green smoothie or in a tasty soup with leek and potato. Who knows? The subtle powers of this ‘superfood’ may eventually turn you from a loather to a lover!
4. Legumes
Winter is a great time to get your hands on fresh legumes, such as peas, snow peas and broad beans, all of which are high in zinc, helping to fight infection and encourage healing. If you can’t get hold of fresh legumes every day, use dried or tinned chickpeas and beans to increase your zinc intake. Think about incorporating them into soups and stews for delicious, healthy winter meals. An additional benefit of legumes is that they contain a good amount of vitamin B6, another important element in a healthy immune system.
5. Nuts, Seeds & Wholegrains
Adding nuts, seeds and wholegrains to your winter meals will ensure you’re getting a balance of elements alongside your fruit and vegetables. Things like almonds, sunflower seeds and wheat bran contain vitamins E, B, magnesium and a variety of antioxidants, contributing to a healthy winter diet. Consider sprinkling a mix of seeds on your porridge, serving quinoa or freekeh with your slow-cooked lamb shanks, or having almonds on hand for a magnesium-rich snack. Not only do these foods add an extra dimension to your meals, they are all-rounders at keeping your immune system in good shape.
Sources
https://www.healthdirect.gov.au/antioxidants
https://www.healthdirect.gov.au/vitamins-and-minerals
https://www.healthdirect.gov.au/healthy-eating
Date:
30 June 2017
Category:
Living Sustainably
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