Fighting Winter ‘Flu through Food

With the brisk chill in the morning air, we know winter is on its way and with it the inevitable, dreaded winter colds and ‘flu. So what can you do to arm yourself against these uninvited, annoying bugs ?

A look at what you eat and your lifestyle can be a good place to start. Here are some tips for feeding your body’s natural defence systems so that it can ward off the unwanted colds and ‘flu.

Vitamin C, iron, zinc, and some naturally-occurring antibiotic substances (e.g. in honey and some herbs) are some of major boosters for our immune system so try:

• Adding an extra serve of high vitamin C fruit each day. Good choices include citrus fruits (oranges, lemons, limes, mandarins, tangellos and grapefruit); kiwi fruit; strawberries; pineapple; and rockmelon.

• Aiming to include at least one or two vegetables with a good content of Vitamin C e.g. the brassica family ( cabbage, Chinese cabbage, Brussels sprouts, broccoli), tomatoes, capsicum, potatoes (unpeeled).

• Including the age-old remedies and protectors against colds and ‘flu – onions and garlic, in your cooking, as well as lots of fresh leafy green herbs, such as, parsley, well-recognized for its excellent vitamin C content.

• Letting your body stock up on its supply of iron and zinc – both essential in your body’s fight against those winter ‘flu. Best sources include red meat for iron and shellfish (especially oysters) for zinc.

• Including Vitamin C-rich foods at meals can help to increase your body’s absorption of iron from food

It is also important to take note of other aspects of your lifestyle and make sure you are:

• Getting a good night’s sleep (6-8 hours is about right for most adults)

• Being active – try for some regular walking, cycling or swimming or any other exercise you enjoy at least 3 times a week.

Making sure you leave some ‘total relax’ time so you can help your health with the good mood hormones (the endorphins).

So if you are aiming to escape the ‘flu this winter check out the Nutrition Australia website (www.nutritionaustralia.org) for information, food ideas, and publications (see website / “On the Bookshelf”) that promote a healthy lifestyle as your body’s weapon against disease!

Lemons photographed by Mike Wade: St,Martins, shropshire, Great Britain