A Superfood Diet for a Cold Free Winter
Here at Ethical Hedonist HQ, we seem to be surrounded by friends, family and colleagues who have all come down with colds, flu and stomach upsets in recent weeks. It’s the same scenario every year. It doesn’t have to be this way! The key to staying well, happy and cold free, is to pamper, feed and cherish your immune system this winter.
How do you do this? By eating your way to vibrant immunity using everyday superfoods, like oats, blue berries, orange coloured fruits and vegetables and boosting your intake of vitamin C. You can also harness the super powers of anti viral black elderberry and Ayurvedic herbs such as Ashwagandha, which is great for stress, exhaustion and to boost your body’s ability to cope with viruses.
Make time to prepare nutritious, one pot, warming meals, packed with seasonal root vegetables, such as lentil stews, organic chicken tagines and oven baked brown risotto, using immune boosting wild mushrooms.
- Start your day with a healthy slow release breakfast which will keep you full of energy until lunch. Warming oats are a great way to start your morning, try topping with nuts or seeds and some seasonal winter fruit like apples, pears cranberries or dates.
- Add foods like sweet potatoes, tomatoes, red peppers and citrus fruits to your meals as they contain Vitamin C which plays an important role in the immune system and energy levels, especially important if you regularly exercise.
- During the winter months we can come into contact with viruses that can cause colds or flu. So it’s important that our immune system functions normally and zinc contributes to this. Foods such as oysters, spinach and legumes are good sources of zinc. Red meats, lentils and green leafy vegetables are good sources of iron which supports a healthy immune system. If you’re not getting all your iron requirements from food sources alone consider taking a natural iron food supplement like Spatone Apple.
- Fish such as salmon and cod as well as milk, eggs and cheese are a great source of Vitamin B12. Vitamin B12 contributes to the normal function of the immune system and also contributes to a reduction in tiredness and fatigue!
- Sometimes the winter months can make us reach for sugar laden ‘comfort foods’ that can be bad for both our waistline and our energy levels. However there are lots of winter foods that are nutritious and comforting – try roasted root vegetables, they are delicious and sweet or soups packed with vegetables are great for lunch time, especially with lots of garlic or ginger.
Organic Veg Box by Abel&Cole
- As well as our diet, it’s also important to take some time out to assess your lifestyle habits. Overworking and a lack of rest, exercise and sleep all tend to deplete our energy and our strength. This can leave us more vulnerable to outside influences. To achieve vitality over the winter months make sure you give yourself time to relax, exercise and try to get both good quality and quantity of sleep.
- Stay positive and balanced. Healthy lifestyle and dietary habits, an optimistic attitude and basic care of our precious human body will support the optimal function of not only our immune system but our entire body.