by Kate Gudorf
This winter, ward off the cold and flu through your healthy diet. Aim to include a diet rich in antioxidants to help your body increase its own natural defences. Antioxidants are chemical compounds that we can get from food that help to fight free radicals in our body and increase our body’s own immunity. Beta carotene, vitamin C, vitamin E, selenium, zinc, copper and manganese are all important antioxidants.
Antioxidants can be found in a variety of foods, but the main sources are fruits, vegetables, wine, tea and chocolate. Some foods, like citrus fruits, berries, cocoa and red wine, are packed with antioxidants, but including a variety of fruits and vegetables each day is the key. Generally, the more colourful the foods, the more antioxidants the food will contain. To be sure you’re getting a variety of antioxidants from your diet, aim to include fruits and vegetables in a rainbow of colours. And aim for five serves of fruits and vegetables each day.
This winter time, have sweet potato or pumpkin with meat, serve a salad of dark green leafy lettuces with pasta, make soups using Swedes, carrots and a variety of legumes, or try slow roasts with a variety of roasted vegetables.