
As winter envelopes us in chilly mornings and darker days, it can be easy to reach for stodgy fatty foods as comfort and to improve our insulation! However, while the cooler temperatures may make fresh fruits and vegetables less appealing, eating less may actually leave you struggling to provide vital nutrients that act like fuel for healthy immune surveillance and defence. Research suggests diets high in fruits and vegetables have the potential to affect almost all aspects of the immune system. Populations with a high consumption of fresh produce have been found to have an improved immune function, particularly in older individuals.
An ideal way to maximise your cold and flu fighting nutrient intake from fruits and vegetables in the cooler months is to focus on seasonal produce. Seasonal produce may actually have a higher nutritional content as it has ripened naturally, allowing the plant to reach its full nutritional potential. For instance, the amount of beta carotene in a green capsicum has been observed to increase 12 fold in the final phase of growth. Locally grown produce is ideal as it’s as fresh and with less miles travelled, it reduces your carbon foot print- so it’s good for you and the environment. If that’s not enough to convenience you, try looking at the cost of seasonal produce. Increased availability means prices are much more reasonable, so you don’t have to hold back and can afford to indulge.
So, now we have discussed the compelling reasons for seasonal fruits and vegetables to be part of your regular winter diet, let’s have a look at what delicious fruits and vegetables are on the shelves right now.
Winter is a great time for root vegetables such as potatoes, pumpkin, carrots, Brussel sprouts and turnips, as well as beans, beetroot, cucumbers, egg plant, fennel and snow peas. This is good news for our immune system. These vegetables are rich in immune boosting vitamins A, C, E and folate making them perfect additions to tasty warming winter soups, roast dinners or vegetarian curries.
Winter fruits include apples, figs, grapefruit, grapes, kiwi fruit, lemons, mandarins, navel oranges and pears. These fruits supply a good dose of vitamin A, C, E, and B6. It’s recommended that adult’s consume two pieces of fresh fruit daily, which is a delicious way to feed your immune system.
So, now is a great time to stock up at your local farmers market and explore all the cooler seasons have to offer. Seasonal produce has many advantages – it’s abundant, easier on the environment and your hip pocket, and it seems nature has designed a crop full of foods tailor made to provide just the right nutrients for a healthy immune system.