To avoid having the blues this winter, we must do everything to keep the flu at bay.
Some of us may be looking forward to winter, with the cold weather and fun winter activities, but our bodies need to be prepared for the dreaded colds and flus which usually come with the drop in temperature, and one great line of defence is by eating vitamin-packed foods.
Lisa Yarah, a New York State Certified Nutritionist and Registered Dietitian, has come up with a list of immunity-boosting foods that you can include in your list so the season will be a breeze for you and your family.
1. Red Capsicum
Before you remove that slice of red capsicum from your pizza, you might want to read this. Did you know that red capsicums contain double the amount of vitamin C than that of citrus fruits? “Consuming five varied servings of fruits and vegetables per day can provide more than 200mg of vitamin C and thereby naturally boost your immunity,” says Yarah. So, remember this the next time you grab that pizza.
Here’s a great recipe that uses loads of capsicums! Get the recipe here!
Another excellent source of vitamin C is this winter vegetable that has a licorice-like flavor. It contains about 20% of vitamin C.
This Fennel, Garlic and Potato Soup makes a great winter warmer! Grab the recipe here!
The probiotics in yoghurts help the body’s immune system and makes the body recover easily from infections. “The probiotics found in yoghurt are healthy bacteria that aid in digestion,” says Yarah. “Since 60% of your immunity lines your gut, keeping your gut healthy is a great line of defense.”
Here’s how we make our yoghurt at home. Grab the recipe here!
4. Green Tea
Green tea is a typical choice for those who want to lose weight. Well, another good news for you since green tea can also help fight the winter cold with its antioxidants.
Green tea with ginger makes it better! Grab the recipe here.
5. Sweet Potatoes
What’s not to love about this delicious sweet root vegetable? It is an excellent source of vitamin A (in the form of beta-carotene), and is a very good source of vitamin C. It is also high in fibre, low in sodium, and very low in saturated fat and cholesterol, which means you can fight illness while losing weight.
This Baked Stuffed Sweet Potato Recipe is amazeballs! Check it out!
Not only is garlic a known ingredient to add flavour, but it’s also known for its ability to fight the common cold or flu. In a study, it was found that a high dose of garlic extract (2.56 grams per day) can reduce the number of days sick with cold or flu by 61%.
This Roasted Chicken and Garlic Soup has everything we want for a delicious winter meal. Grab the recipe here!
If you love eating curry, then you’re in luck as turmeric, an ingredient that gives your meal its curry-like flavor, is found to be a medicinal herb, which contains curcumin.
Curcumin has powerful anti-inflammatory effects and is a very strong antioxidant.
Check out this Turmeric Coconut Rice! Yes, Turmeric on rice! Grab the recipe here.
This protein-rich superfood has omega-3 fatty acid, which has been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. Salmon also contains the antioxidant Astaxanthin, which is necessary for a healthy heart, brain, nervous system and skin.
This is my favourite way to eat Salmon. Grab the recipe here!
This yummy seafood is naturally high in many essential vitamins and minerals including protein, iron, omega-3 fatty acids, calcium, zinc, and vitamin C, and a host of antioxidants that keep your cells healthy.
I had a taste of this Oyster Stew Recipe when I visited a friend’s house and it made me want to look for the recipe. Here’s a quick and easy one to follow – grab recipe here!
10. Brussels Sprouts
They’re not really the most favourite of vegetables, but brussels sprouts provide tons of nutrients for such a small amount of calories. A half-cup serving of brussels sprouts contains 48.4 milligrams of vitamin C, which is about 50 percent of what men need each day and about 65 percent of what women need on a daily basis.
You’ll love how brussels sprouts taste so good when roasted. Here’s the recipe!