Winter is known to catch us off guard with all forms of colds and flu’s which usually last throughout the cold season. Luckily we can reciprocate by adding a number of winter immunity-boosting foods to our daily meals. I am sure the first thought is that vitamins, boosters and supplements have little to no taste. This post is about to surprise you with how the entire family will lick their fingers while eating proteins, fruits and vegetables that ward off germs.
There is a general misconception that only Vitamin C is needed to strengthen the immune system. Zinc is as important and can be found in much more than lean meats, but also in seafood, nuts, certain breakfast cereals and whole grain breads. Zinc is vital for men, women and children and shouldn’t be overlooked. It is probably easier said than done to present a well steamed or grilled piece of salmon to a child, but luckily tuna is also an oily fish which is packed with omega-3 and excellent fighters against bugs. Tuna can be used in fish cakes, on sandwiches and pastas.
When it comes to fruits and vegetables, the brighter the color the best it is for you. Beetroot, broccoli, red capsicums and pumpkin are equally colorful as they are beneficial. When it comes to leafy vegetables, the darker the leaf the more nutritional value it holds. Spinach and kale should be an essential dish on the table during winter time. Luck is on moms’ side when it comes to potatoes. All kids love mashed potatoes and fries. Don’t allow this starchy food to go on the list of things to avoid in diets. It contains beneficial immune boosting nutrients such as vitamin C and B6. As long as it is prepared in a healthy fashion it should be allowed on the lunch and dinner table.
Having said that, seeing as we live in the era of revolutionary diets that say taboo with potatoes, the sweet potato may be a healthy and very worthy substitute. Not only does it beat the old fashioned spud hands down, but also contains vital vitamins and cell ageing free radicals. One of the most equally most loved and hated vegetables are mushrooms. Button mushrooms are a enormous source of selenium which smashes flu out the park. The vitamin B, niacin and riboflavin contents have potent anti-viral properties.
Butternut soup has gained popularity in the last decade with a variety of recipes. This soup is rather a hit than a miss and usually very easy to prepare. This pumpkin not only regulates blood pressure with its high potassium contents, but also contains vitamins A, C, B6 and K. Here is a great recipe to try from food.com:
There is also a reason why fruit shops are overstocked with citrus during the winter months. It has always been one of the best winter boosting foods. Whether oranges, naartjies, grapefruit, lemons and limes, they should be consumed on a daily basis as they contain more than 100% if your daily dose of vitamin C.
If none of the healthy items mentioned above appealed to you, here is a list of the top ten best winter boosting foods of which some were mentioned:
Green tea – powerful antioxidant.
Lean beef – rich in zinc.
Oysters – extremely high in zinc and iodine.
Carrots – full of the antioxidant beta carotene.
Broccoli – remarkably high in antioxidants.
Red capsicum – vitamin C
Berries – filled with antioxidants.
Kiwifruit – only one contains your entire daily requirement of vitamin C.
Oranges – only one contains your entire daily requirement of vitamin C.
Mushrooms – rich source of antioxidants.
So start recruiting those bug fighting armies within your bodies now.