Your immunity in winter is certainly challenged. Shorter days and less sunshine means less vitamin D and more work for the body to fight off disease. We huddle together indoors and are more likely to pass on infection to one another. It’s not the greatest combination, but the good news is that there are many ways to modify your diet in winter to ensure you can enjoy all the magic of this beautiful season.
Stock up on inflammation fighting foods
Research indicates that inflammation increases over winter. One of the best ways of combating inflammation is through diet. Integrate plenty of tomatoes, olive oil (hello tomato soup!), dark green leafy vegetables, raw, unsalted nuts, fatty fish and fruits into your diet. Check out our roasted tomato salad (served with the Jenny Craig Beef Pastie) for some inspiration.
Let it go
There are also, of course, foods that aggravate inflammation. See if you can say see ya to sugary drinks and fried foods to give you the best chance of a healthy winter.
Bring on the (healthy!) bacteria
A recent study has found that fermented foods may have a role within the immune system by activating immune cells when good bacteria is detected. Foods with good bacteria, or probiotics, include yogurt, sauerkraut, miso and tempeh. Try adding a little sauerkraut to one meal a day!
Vitamin C for immunity
Finally, we must remember our trusty old faithful Vitamin C – whose role in keeping you healthy throughout winter is undoubtable. Vitamin C deficiency is rare in healthy individuals, so you should be able to receive enough through your diet. You’ll get the greatest boost through citrus fruits, berries, kiwifruit, tomatoes, broccoli and capsicums. Integrate these foods simply by starting your day with a squeeze of lemon juice in your water or tea (hold the milk!), making big batches of tomato soup to snack on throughout the week and aiming to integrate broccoli into most evening meals.
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