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

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