Use food to your advantage this winter - the right ones can cut your risk for colds and flu, and help you stay in shape. Here's our list of the top 10 essential winter foods:
1. Citrus fruit
Oranges, grapefruit and naartjies are all packed with protective nutrients such as vitamin C and bioflavonoids that help to ward off winter colds and flu.
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Simply put, vitamin C can be seen as the "glue" in the body that holds your cells together and keeps them strong so that they can fight viruses and bacteria that may enter the body.
Research also shows that vitamin C can alleviate cold and flu symptoms once illness sets in, especially if vitamin C intake is boosted the moment you start feeling ill.
Bioflavonoids are a group of plant components that have been shown to help the immune system, also by protecting the cells of the body.
So, stock up on citrus this winter. The added bonus is that these fruit have a low kilojoule content, which makes them perfect for winter when one tends to become a little soft around the edges.
2. The pumpkin family
Butternut, pumpkins, squash – all great sources of beta-carotene, one of the most powerful antioxidants in our winter arsenal.
Beta-carotene is a carotenoid which the body converts into vitamin A. Carotenoids, the naturally occurring pigments that give fruits and vegetables their colour, have been credited as having powerful disease-preventing powers.
Add butternut and other types of pumpkin to hearty winter stews and soups, or have it on the side.
Note, however, that beta-carotene can be dangerous in excessive amounts, but this is only really a problem if you take additional beta-carotene supplements.
3. Probiotic foods
By now, you've probably heard that probiotic supplements and foods, like yoghurt and tempeh (a dish made from split soybeans and water), are good for you.
Probiotics are cultures of the "good" bacteria that occur naturally in the intestinal tract of healthy human beings. These good guys compete with harmful bacteria in the GI tract for food and prevent them from wreaking havoc in the body.
In winter, we need to boost our probiotic intake to make up for the increased exposure to germs.
Include low-fat yoghurts that contain the Bifidobacterium and Lactobacillus strains in your diet every day, or ask your pharmacist for a good probiotic supplement.
Also make a point of including fibre-rich foods in your diet, as fibre acts as "food" for the friendly bacteria in your gut.
4. Fish
Fish is a fantastic, healthy and versatile source of zinc and the omega-3 fatty acids, both of which will give your health a boost this winter.
Zinc increases the production of white blood cells that fight infection. This way, it helps your body to fight diseases more aggressively.
And while you should actually make a point of including the omega-3 fatty acids in your diet throughout the year, it's even more important to do so in winter.
Many people are more susceptible to depression in the colder months. But a growing number of studies show that omega-3 fatty acids play an important role in preventing and lifting depression.
Opt for sustainable fish species, such as Chub mackerel and tuna (except bluefin tuna).
5. Garlic
Garlic does more than add flavour to your food. This pungent herb also has antibacterial and antiviral effects, and seems to be particularly useful in terms of chest infections.
Unfortunately, you will reap the most benefits from garlic if you eat it raw and in large amounts: half a kilogram of garlic foods a week, or one-third teaspoon of powdered garlic a day. So much for cuddling up to your partner – unless he or she is eating masses of garlic too.
But be warned, people on anti-coagulant drugs should only take garlic under medical supervision.
6. Chicken soup
If you do get sick this winter, liquids, such as soup, can help combat dehydration. Hot soup also produces steam that can help ease nasal congestion and keep your nasal passages moist.
Many recipes for chicken soup also contain garlic, which has antibiotic and antiviral properties.
Chicken is also a good source of selenium and vitamin E. Anecdotal evidence suggests that both these antioxidants can boost immunity.
7. Oats
Oats is a great hearty breakfast option that can help keep the kilos down during the winter months, when one tends to be a little less active.
Cooked oats has a fairly low glycaemic index (GI). Low-GI foods help to stabilise blood sugar levels by ensuring a slow release of glucose into the bloodstream. By means of this mechanism, these foods keep you satisfied for longer. You'll also be less inclined to get sugar cravings.
Leave the sugar and rather combine your oats with an apple or pear this winter (add a sprinkling of cinnamon for extra flavour). These fruits also have a low GI.
8. Oysters
Oysters are a great source of zinc, an essential trace element that stimulates the body to fight infections like flu. Zinc also helps wounds to heal.
Oysters are, of course, also a well-known "love food" (and there's new evidence to support the aphrodisiac claim) – perfect for winter snuggling and cuddling.
9. Mushrooms
Studies have found that mushrooms are good for the immune system. The varieties known as Reichi, Maitake, and Shiitake seem to be particularly useful.
Researchers say that the mushrooms work on cell lines of factors directly involved in fighting some major disease processes.
An added bonus is that mushrooms are fairly low in calories and can be eaten freely. They're also a fantastic addition to stews and soups.
10. Tea
In general, tea has many health benefits – ranging from possible cancer prevention to lowering the risk for overweight. Now, research also shows that tea might boost immunity.
Researchers found that people who drank five to six cups of black tea each day seemed to get a boost in that part of the immune system that acts as a first line of defence against infection.
Another study showed that chamomile tea has strong antibacterial properties, explaining why the tea has long been touted to fight infections associated with colds.
- (Carine van Rooyen, Health24, updated April 2008)
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