Posted on 25th Nov 2016 @ 5:16 PM

To avoid colds and flu this winter, the first step is good nutrition. When our bodies use oxygen to perform normal bodily functions, free radicals are produced which can be very damaging to the body if left unchecked.  Fortunately, a good diet contains antioxidants, a class of nutrients that can prevent and repair such damage.

In times of greater stress such as keeping warm, staying dry and battling with bugs, the rate of free radical production can go up, so we have to give the body extra help for the mopping-up operation. When people talk about antioxidants we usually picture brightly coloured summer fruit and vegetables which aren’t in season in the winter. Plus we tend to hanker after ‘comfort-food’ at this time. Never fear, we can get antioxidants from seasonal products that can be part of a great comforting experience! Here are just a few examples:

Vitamin A
Root vegetables such as carrots and sweet potatoes are great sources of carotenoids and vitamin A; steam them then sprinkle them with olive oil, lemon juice and herbs.

Vitamin E
A handful of almonds can provide almost half of your daily recommended amount of vitamin E which is vitally important for good skin health as well as the immune system through the winter months. Eat them as a snack or lightly crush them and sprinkle on soups or stews for added texture.

Vitamin B
Button mushrooms contain selenium, and B vitamins riboflavin and niacin, which are all known to play a role in a healthy immune system, so try some lightly sautéed on rye toast for breakfast.

Glutathione
A really powerful antioxidant known to help strengthen the immune system in its battle against infections is Glutathione. It can be found in lots of foods but cabbage is an excellent seasonal and inexpensive source; so add cabbage to your soups and stews.

Onion & Garlic
No advice about the immune system in winter would be complete without onions & garlic; they have several antioxidants that help the immune system battle against the seasonal viral invaders. When cooking with garlic or onions, peel, chop and then leave for 10-15 minutes to allow activation of the immune boosting properties.

Fruit
Although not in season, frozen fruit can be a brilliant source of antioxidants. Try them heated gently over porridge or with oats & yoghurt.