1. Root vegetables
Stock up on root vegetables like beets, carrots and turnips and reap the benefits of a boost of beta-carotene from carrots, or boil turnips for much needed vitamins C and A.
Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc (important for proper immune function) and soluble fibre. (associated with heart health).
For an alternative to typical comfort foods that are often loaded with fat and sugar, add tuna or salmon to your weekly menu. Both are good sources of vitamin D and during winter when you have limited exposure to the sun, food sources of the bone-healthy vitamin become even more essential. Vitamin D deficiency is associated with impaired growth, weakening of the bones and even the risk of heart disease.
4. Broccoli and cauliflower
Aside from getting the flu shot and washing your hands regularly, these well-loved vegetables may be your top defence against winter coughs and sniffles. Broccoli and cauliflower are both high in vitamin C, which is associated with a boost in immune function. If you can’t find fresh versions, don’t fret — frozen broccoli and cauliflower are just as nutritious.
Pick a pink one, though, because pink grapefruit gets its pink-red hue from lycopene, which will help keep your winter skin smooth and give your immune system a good vitamin C boost. You can also get lycopene from tomatoes, carrots, guava and red peppers.