Winter Nutrition Tips to Boost Immunity

Foods to boost immunity

• Garlic – the humble garlic has long been hailed for its properties. Garlic contains a variety of antioxidants, has mild antibacterial properties, reduces cholesterol, improves blood circulation and research suggests, prevention of some cancers.
• Yoghurt – including yoghurt in your diet every day, provides a good dose of probiotics, important for gut health, and helps boost your immunity. Try adding some berries on top, for a top-notch snack.

• Tomatoes, red capsicum, chilli and berries– the purple and red colours or pigments (anthocyanins and lycopene) of these foods function as antioxidants, which fight against oxygen’s damaging effect on body cells. They are also high in vitamins C and A, which might not cure a common cold, but do repair and regenerate tissues, thus improving immune function.

• Chicken soup – liquid nourishment and food for the soul – it’s the perfect comfort food to boost your immunity! Don’t underestimate this dish, it’s packed full of veggies, and is very low in kJ.

• Spices – adds flavour to any dish, with many spices have antioxidants and antibacterial properties. Check out our spicy chickpea, tomato and quinoa soup, which is guaranteed to warm you up on a chilly winters night.

Healthy winter nutrition tips

• Eat a wide variety of fruits and vegetables – eat a rainbow to ensure that you get a wide variety of vitamins and minerals, that are important for everyday functions of the body, such as energy conversions and repairing of cellular damage.
• Keep hydrated – 2 litres is still the recommended amount in summer as in winter, to keep our bodies functioning. Remember, warm drinks, such as tea count as well!
• Watch your portion sizes – To prevent overeating in winter, try eating off smaller plates, and ensure meals have lots of fibre rich foods such as veggies and whole grains. These foods will make you feel full and less likely to overeat and reach for that second helping. It takes 20 mins for the stomach to communicate to the brain that it is full, so eat your meals slowly, and take your time to enjoy your food.
• Get your vitamin D – Going outside for some sun is not always easy in winter (unless you live here in sunny QLD), so you might want to eat foods that contain vitamin D. Foods such as oily fish and some fortified food products (cereals and some milks) contain vitamin D.
• Move your body – it might be harder to motivate yourself to go out in the cold these days, but it is still important that you get some exercise in. Perhaps do a little workout indoors, go to an exercise class, or go for a walk in your lunch break.