Ten wonderful winter foods
18th May 2010
Getting ready for a winter of warming soups and comforting casseroles? Including these ten immunity- and vitality-boosting foods on your winter menu will ensure it’s nutritious as well as delicious!
- CITRUS FRUIT: Oranges are a rich source of vitamin C, and eating just one a day will more than cover your recommended dietary intake of this most essential of all winter nutrients. Lemons, limes, grapefruits and mandarins are also valuable sources of vitamin C.
- KIWIFRUIT: Kiwifruit are in season now and are the perfect size for a tasty snack. Like oranges and other citrus fruits they’re jam packed with vitamin C. Choose the gold variety of kiwifruit when you see them at your greengrocer, because they contain more vitamin C than the green ones, and at 91 mg per kiwifruit, are an even better source of vitamin C than a navel orange.
- GARLIC: Garlic has been used for the prevention and treatment of infection since ancient times, and is a popular preventative against colds and flu. To maximise the healing properties of your garlic, ensure the cloves are chopped or crushed before use – this exposes the active constituents to oxygen, which activates their medicinal activity.
- HORSERADISH: Along with its Japanese cousin wasabi, horseradish is renowned for its sinus-clearing properties. This traditional accompaniment to beef dishes can be used as a condiment or smeared on sandwiches in place of mustard.
- OATS: For all day energy this winter, start your morning with a piping hot bowl of rolled oats. Oats have a low glycaemic index (GI), especially if you use the old-fashioned, slow-cooking variety. (Quick cooking oats have a higher GI, and consequently the energy they give you isn’t sustained for as long). Avoid adding sugar or honey to your porridge though, because these foods have a higher GI. Instead, try adding some sultanas, currants or grated apple to the oats while they’re cooking.
- CARROTS, PUMPKIN AND SWEET POTATO: Orange coloured veggies such as carrots, pumpkin and sweet potato are excellent sources of betacarotene, which the body can convert into vitamin A – an essential nutrient for the functioning of the immune system, and particularly for the mucous membranes that line the airways. In older people, having a high dietary intake of betacarotene may help to reduce the risk of acute respiratory infection.
- CHILLI PEPPER: Chilli or cayenne pepper has traditionally been used to treat upper respiratory tract infections such as colds, flu and sore throats. It contains a compound called capsaicin, which is responsible for both its fiery taste and its ability to reduce the thickness of nasal mucus. Capsaicin also helps to lower elevated body temperature, so next time you’re feverish with the flu, add a pinch of chilli powder to your chicken soup or hot honey and lemon drink.
- GINGER: Ginger may be best known for its nausea-relieving effects, but also has a long history of use as a warming remedy that has a decongestant effect on mucus in the nasal passages and lungs. It’s also traditionally used to improve circulation to the hands and feet, making it the ideal herb to take once the temperature drops. For these purposes, ginger is best taken as a tea made from chopped fresh ginger root.
- SHIITAKE MUSHROOMS: Shiitake mushrooms are revered for their health-promoting effects in Asia, and with good reason. They contain a compound called lentinan that’s documented to boost immune function and support the body’s ability to fight infection. To take advantage of their rich, earthy flavour, slice them finely and add to soups, casseroles and stir-fries.
- LEAN RED MEAT: Beef and lamb are important sources of iron, which is essential for both immune function and energy production. However, red meat also contains saturated fat, which can elevate cholesterol levels - so stick to just a few small serves per week. Buy the leanest cuts of meat you can afford, and where possible, choose organic sources.
