I was recently asked to choose 5 top foods for winter... Here are my picks.
Protein rich foods play a significant role in repair and recovery – helping us maintain good health and vitality. Many protein rich foods are high in iron and zinc which aid the development of white blood cells, required to help fight off illness. Including a variety of protein rich foods like lean beef, salmon, poultry and eggs provide these important nutrients.
Legumes like kidney beans, lentils, chick peas and cannellini beans are a superb inclusion in the diet. Legumes are affordable and shelf-stable, and high in dietary fibre which helps to keep our bowels and gut healthy. Soluble fibre which can help lower cholesterol levels and are slowly digested by the body – energising us throughout the day. They delicious in soups and casseroles and can bulk out mince meals easily. Legumes are also a good source of folate, potassium, iron and magnesium.
Natural or Greek yoghurt contains probiotics, or healthy bacteria as well as being a good source of calcium. Probiotics in food contain live bacteria that can help to keep the digestive system healthy which in turn may help to maintain a healthy immune system. If yoghurt doesn’t take your fancy – other foods such as fermented foods, like Kimchi and sauerkraut are also packed with probiotics to help promote a healthy gut.
Oats offer many vitamins and minerals, such as phosphorus, thiamin, magnesium that help with optimising health. It’s lovely to warm up in the morning with a bowl of porridge; filling and a slow release of carbohydrate, particularly if made on milk. Oats are a good source of dietary fibre.
Garlic has been long touted as prevention for common colds but the jury is still out based on the evidence. The World Health Organisation recommends we eat a clove of garlic a day for general health. It has high levels of allicin and other sulphur compounds that are thought to be responsible for helping with good health.
Honorable mentions: Root vegetables, ginger, onion, pears and nuts
Lisa’s Spiced Chicken with Yoghurt (pictured)
WHAT YOU NEED:
WHAT YOU DO:
Eat a varied and nourishing diet loaded with plant foods - and you will be well set this winter.
Fitness, Energy, Education & Diet