Immune support for winter...
A few handy suggestions of how to boost your immune system and limit experience of colds and flu with the onset of winter:
1. Cook and eat slow cooked meals like soups, stews & casseroles. Fill with protein foods; meat or legumes, add a variety of vegetables for fibre, vitamins, minerals and antioxidants, and top up with herbs, garlic & onions for fighting infection!
And these meals can be made in bulk to reheat for tomorrow's lunch or dinner, and freeze a few portions for another day! Convenient and Nutritious!
2. Include lots of foods with Vitamin C; citrus fruits, kiwi, pineapple, strawberries, blackcurrents, capsicum, tomato, chilli, broccoli, parsley, sweet potato, and rosehips (jellies, jam & teas!)
3. Foods containing Zinc have potent immune boosting activity;
RDI = recommended daily intake
6x oysters = twice RDI
100g beef or lamb = 85% RDI
100g chicken or pork = 33% RDI
cup cooked spinach = 10% RDI
1/4 cup pumpkin seeds = 10% RDI
1/4 cup cashews = 12% RDI
cup chickpeas = 17% RDI
1/2 cup mushrooms = 5% RDI
Tsp cacoa + 2% RDI
