Boost your immunity with nature's superheroes: winter fruits and vegetables

Winter in Australia often brings chilly winds and illnesses such as colds and flu. However, we’re fortunate to have an abundance of incredible fruits and vegetables that can boost our immune systems and help combat infections. Let's meet five of these winter superstars!

Citrus fruits: such as oranges, mandarins, lemons, and grapefruit are high in vitamin C, which offers numerous health benefits. Vitamin C acts as an antioxidant, which helps protect your body against damage. It also aids the function of various white blood cells, which are an important part of your body’s immune system response. Consume foods high in vitamin C daily, as it doesn’t stay in your body for long.

Sweet potatoes: These hearty root vegetables are not only delicious but also packed with nutrients. They’re a great source of beta-carotene, which your body converts into vitamin A, crucial for supporting immune function. Sweet potatoes also provide vitamin C, fibre, and antioxidants.

Broccoli: This nutritious vegetable contains significant amounts of vitamins A, C and E as well as dietary fibre. Vitamins E and C are effective antioxidants which can aid in protecting your body against bacteria, viruses, and other germs.

Spinach: This leafy green is a nutritional powerhouse, packed with vitamins A, C, and E, as well as beta-carotene and antioxidants and folate. These nutrients work together to strengthen your immune system, fortify your body's defences, and promote overall health.

Garlic: Not only does garlic add an aromatic touch to your cooking, but it also serves as a potent immune booster. Packed with sulphur-containing compounds, garlic possesses antimicrobial properties that can help fend off infections. It may even contribute to reducing the severity and duration of colds. So, feel free to include garlic in your recipes – your immune system will appreciate it.

These are just five examples of the wide array of fruits and vegetables that provide essential vitamins, minerals, and antioxidants to strengthen your immune system and fight infections. Eating a colourful variety of nutritious fruit and vegetables daily is not only tasty, but also an effective way to support your health.