Oats contain beta-glucan, a type of fibre with antimicrobial and antioxidant capabilities more potent than echinacea. They are also packed with avenanthramides, which show strong antioxidant activity and increase our immune system's . Make this porridge your go-to on a cold morning and feel full for hours.
Porridge with spiced poached apple and meadow honey Source: Samuel Shelley and Catherine Miller
Garlic is a must for every winter shopping list – not only does this pungent veggie add a big flavour boost, it brings a ton of health-enhancing benefits. While there's still about the effect of garlic on colds, we do know it possesses antioxidants such as vitamin C and quercetin, and also the important compound . Enjoy this thick, creamy soup over the winter months and reap all the benefits of this kitchen staple.
Source: Sharyn Cairns
When it comes to protecting the body from harmful bacteria, our skin is the first barrier – and it requires vitamin A to keep it healthy. One of the best ways to ensure you’re getting enough is to eat a diet rich in beta-carotene, which the body turns into vitamin A. One of the best sources of beta-carotene? The humble sweet potato. This easy dish works just as well for breakfast, lunch or dinner.
Source: Wellness Mama
Reach for cauliflower when you’re feeling under the weather – it’s rich in , a potent antioxidant that helps fight off infection, and also supports a strong immune system with vitamin C and selenium. This warming soup will put you on the path to optimal health over winter, with plenty of spices and a dollop of yoghurt for good measure.
Source: Benito Martin
Antiviral and antibacterial, the have been exploited for centuries. As a diaphoretic, it encourages perspiration – up your intake if you’re experiencing feverish conditions such as colds and flu. This fragrant dish is loaded with tasty vegetables to help keep you fighting fit.
Source: Feast magazine
Does echinacea help?
Eat well: Can you treat the common cold?
While Popeye may have put it in the spotlight, the health benefits of spinach are worth the fuss. High in iron, which plays a central role in the function of red blood cells that help transport oxygen around the body, spinach is also a great source of vitamin K, folic acid, magnesium and vitamin B2. Whip up this simple gratin for lunch or as a satisfying side dish.
Probiotics, the live, active cultures found in yoghurt, help to keep the gut free from disease-causing germs. Some have found that yoghurt can be effective in – and it's much more delicious than a daily probiotic pill! This sweet and spicy dish is topped with more than enough to give you a healthy bacteria boost.
Source: Anjum's Australian Spice Stories
Rich in antioxidants, cinnamon has been found to and possesses properties. This easy Italian dish is a tasty way to add a little of this powerful spice to your diet – but feel free to sprinkle some on your oats, coffee, or pumpkin soup… every little bit counts!
Much like its flavour, a little bit of chilli can go a long way in terms of helping health. Traditionally used in Mayan medicine, chilli peppers have long been valued for their antimicrobial and antibacterial qualities, and one recent in China found that the regular consumption of spicy foods had an inverse relationship with certain causes of death - although as the authors pointed out, it was an observational study and more research would be needed to draw causal inferences. Nonetheless, there's something to be said for eating something with a kick if you're feeling a bit down with cold and flu symptoms! These flavourful parcels are quick and easy to make, also a good thing if you're feeling lacklustre.
Thai-style lemongrass and chilli san choy bau Source: Sharyn Cairns
Citrus fruits such as lemons, limes and oranges are packed with vitamin C, which is vital to a healthy immune system. Research suggests Vitamin C . Lemons are extremely versatile; however, we particularly love the freshness they bring to this salad.
There’s much to love about mushrooms, not least the fact they are very powerful immunity boosters. A University of Florida showed increased immunity in people who ate a cooked shiitake mushroom every day for four weeks. This tasty broth also contains cinnamon, ginger and chilli and could be the perfect pick-me-up when you’re feeling run down.
Source: Benito Martin
A little bit of beef in your diet can go a long way – this nutrient-rich food contains protein for muscle growth, zinc to help build a healthy immune system and iron to assist in transporting oxygen in the blood. Beef up your health through winter with this simple and hearty dish.
Chicken soup is good for more than just the soul – by the University of Nebraska Medical Center found that chicken soup may ease the symptoms of upper respiratory tract infections. If you feel a cold coming on, snuggle up with this classic comfort dish.
Source: Feast magazine
Shellfish such as oysters, crabs, lobsters and clams contain , which assists white blood cells to produce cytokines — proteins that help rid the body of the flu virus. These tasty little bites also contain ginger, garlic and chilli and are brimming with immunity-boosting goodness.
Source: Benito Martin
Warm and peppery, is best known for its bright yellow colour and as a staple in most curries. Used for centuries as a potent anti-inflammatory in Chinese and Indian medicine, this super-spice is a . Try this seriously tasty recipe for a nutritious boost – its spice mix is packed with health-enhancing ingredients.
