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 in your family this winter.

For health, adults should eat at least 5 serves vegetables (1 serve = 1/2 cup cooked or 1 cup salad greens) and 2 serves of fruit (1 = 1 medium piece) per day. 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.
• For Immune Enhances: garlic, ginger, onion, spices (e.g. cumin, cinnamon, cloves, chili).
• For Probiotics: include good-quality yoghurt regularly in your 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 at least 1/2hr of moderate activity 5 or more days per week. So avoid the temptation to sit indoors watching TV this winter.