One of the easiest ways to boost your health is with a colourful diet of seasonal fruit and vegetables. Each colour family represents a different set of beneficial plant chemicals so the more of a rainbow you eat, the better.
Although you can’t beat fresh produce for nutrient quality, frozen and canned fruit and veg all count towards your five-a-day. Just make sure you avoid fruits in sugary syrups.
When fresh food is less readily available a well-stocked store cupboard is key to good health.
Four staples:
- Muesli
Packed with zinc-rich oats, nuts and seeds. Low levels of zinc can cause an imbalance in the white blood cells which help you to fight infection. Choose a low-sugar version or mix your own.
- Tinned tomatoes
Cooked and tinned tomatoes are richer than fresh ones in the antioxidant lycopene which helps minimise cell damage and aids cholesterol management.
- Ginger
The active compound gingerol boosts immune cells and is especially good for respiratory infections, coughs and colds.
- Cinnamon
A warming spice with antioxidant properties which works well combined with honey.
Don’t stint on breakfast:
- Porridge with yogurt
Top porridge with a dollop of live yogurt to raise your levels of friendly gut bacteria. Add some vitamin C-rich berries and finish with a sprinkle of cinnamon.
- Salmon toast-topper
Top toasted rye bread with flakes of poached salmon, an excellent source of omega-3 fatty acids which helps to keep your immune system functioning well. Serve with grilled tomatoes which are rich in antioxidants.
- Poached eggs with winter greens
Packed with protein and a good source of vitamin D, eggs keep you full for longer. For a weekend treat, serve poached on a bed of winter greens such as chard for its immune-friendly vitamin C, E, beta-carotene and zinc.
Create a rainbow:
- Cranberries and pomegranates
Rich in plant compounds known as tannins these fruits boost your immune system and have protective properties. Snack on dried cranberries or add fresh or frozen to smoothies. Add pomegranate seeds to rice and couscous dishes.
- Red cabbage
Packed with the same protective anthocyanins as blueberries, these plant compounds not only have anti-ageing properties but also help your immune system to work more effectively, protecting you from viral infections. Enjoy raw in a winter coleslaw or braise and serve with meat or fish.
- Satsumas, oranges and tangerines
Rich in bioflavonoids which help vitamin C work more effectively. These plant compounds are rich in the skin and pithy membranes. Enjoy the juice, flesh and skin. Add zest to a cup of black tea, grate over yogurt or muesli or put on top of steamed vegetables before serving.
- Brussels sprouts, broccoli and kale
These winter superfoods are a richer source of vitamin C than citrus fruit. They also supply vitamin K which helps to utilise vitamin D in your diet. Vitamin D helps manage your immune system so you can fight off bacteria and viruses. Lightly cook to minimise nutrient loss.
- Onions, leeks and garlic
This vegetable family supplies us with allicin which helps to stop viruses. Finely chop and leave to sit for 5-10 minutes. This will activate an enzyme that helps to promote the allicin content. Then lightly cook or, if you’re brave enough, enjoy raw.
- Mushrooms
All varieties support your immune system thanks to a compound called lentinan. Asian varieties such as shiitake and oyster are especially rich. Best eaten lightly cooked.
Article extracted from BBC GoodFood magazine on sale now, £3.90.
Disclaimer
All content on this website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult your own GP if you’re in any way concerned about your health.