Winter is a time for the dreaded cold and flu. Eating a nutritious diet, including variety of all the food groups, adequate fruit and vegetables, and a good dose of the natural ‘immune enhances’ can help reduce colds and flu this winter.
Adults should be eating at least 5 serves of vegetables (1 serve = ½ cup cooked vegetables or 1 cup salad or 1 medium potato or cob of corn), with at least 4 of these as non-starchy vegetables, and 2 serves of fruit (1 serve = 1 medium fruit e.g. apple, pear, orange; 2 small fruits e.g. mandarin; 1 cup chopped fruit). For optimal health, try to eat fruit and vegetables that are in-season. Seasonal produce is more likely to be picked close to natural ripening and therefore have higher concentrations of vitamins, minerals and phytochemicals (such as antioxidants).
Mother Nature comes to the rescue providing seasonal fruits and vegetables during the winter months which are high in immune enhancing vitamins. So this winter, make sure your weekly shopping basket includes a good supply of the following winter fruits & vegetables, and other immune enhances:
- For Vitamin C: oranges, mandarins, lemons/limes, tomatoes, beetroot.
- For Vitamin A: carrots, pumpkin, sweet potato, dark green vegetables (spinach, kale, cabbage, Brussels sprouts), as well as eggs.
- For Vitamin E: avocado, nuts (e.g. almonds, walnuts, pecans, macadamia) and seeds (e.g. sunflower, pumpkin)
- For Vitamin D: oily fish and in small amounts in butter, eggs, as well as fortified foods such as milk, margarine. In Australia our major source of Vitamin D comes from skin exposure to the sun.
- For Zinc: red meat, seafood, eggs, nuts & seeds, wholegrains, legumes. The best way for kids to eat enough zinc is to eat a balanced diet including variety from each food group.
- For Immune Enhances: garlic, ginger, onion, spices (e.g. cumin, cinnamon, cloves, chilli).
- For Probiotics: include good-quality yoghurt regularly in your family’s diet. Probiotics are the ‘healthy gut bacteria’, which not only keep our digestive system and bowels healthy, but also help prevent cold and flu by protecting us against infectious bacteria.
While we often use the colder mornings and shorter days as an excuse not to exercise, keeping active during the winter months is crucial for maintaining a strong immune system. The National Physical Activity Guidelines for Adults recommend we do at least 30minutes of moderate intensity exercise on 5 or more days of the week. Make the most of the daylight hours on the weekend by making them count towards your 5 days of physical activity. This will also help to boost your Vitamin D!
