Food & recipes

Eat for Better Winter Health

Overhauling your diet could be your best defence against colds and flu this season

While you’re probably already practising good hand washing habits and limiting your contact with poorly pals, a healthy diet is one of the best defences you have against winter ailments – and surprisingly, this often falls by the wayside during the darker months. “Many of us overeat during winter, craving sweet, unhealthy foods,” explains Pareena Patel, pharmacist at LloydsPharmacy. “This is part of our evolutionary survival instincts to stock-up, but it’s important to ensure you’re still getting a healthy balance of nutrients.” Indeed, certain foods are particularly high in vitamins and minerals that support a healthy immune system. Here’s how to eat to bolster every part of your body this winter.

Dodge digestive distress

Winter can be hard on the digestive system. Cool temperatures encourage the body to conserve energy by slowing metabolic and digestive rates, which can lead to gastrointestinal upset. The balance of beneficial bacteria in the gut will also be compromised if you’ve been fighting off any seasonal bugs or feeling stressed. To keep tummy pains at bay, hone your microbiome with seasonal fodder. “Orange-coloured vegetables such as sweet potato, pumpkin and squashes contain some of the higher levels of vitamin A, which is both important for immunity and the digestive system,” explains Kim Plaza, nutritional advisor at Bio-Kult (bio-kult.com). “Zinc, vitamin C, vitamin E and selenium also provide support, and a colourful salad should provide a mix of these.” Kim also recommends eating plenty of protein in the form of meat, eggs and legumes, as these are the building blocks for immune cells. Add a multi-strain bacteria supplement such as Bio-Kult Boosted, £24.98, bio-kult.com, to help keep your digestive system in check.

Try this: Cook with garlic. Prebiotic foods such as garlic, bananas and leafy greens can help to balance the microorganisms in the digestive system. Garlic also has antimicrobial properties, and studies suggest it promotes the growth of gut-friendly bacteria.

Beat the blues

Around two million people in the UK get depressed during winter, suffering from the ‘winter blues’ known as seasonal affective disorder (SAD). “One of the most common causes of low mood is the shorter daylight hours which can affect our hormones,” explains Pareena. “There are many natural ways to help alleviate low mood, including spending time outdoors and staying as active as possible to release feel-good endorphins.” The right nutrients can help. “Foods that contain tryptophan boost the body’s serotonin [happy hormone] levels and include chicken, fish, milk, cheese, tofu and eggs.” Slow-releasing carbohydrates such as oats and wholegrain bread will also provide the energy your body needs to function, physically and mentally.

Try this: Drink your quota. Even mild dehydration can affect mood, with research showing that it can lead to feelings of anger, anxiety and irritation. Many of us drink less when the weather cools, so be sure to get your 1.2 litre (six to eight glasses) of water each day.

Supercharge your system

The immune system is put through its paces at this time of year. While Covid-19 is making headlines, hundreds of other viruses peak during wintertime and it would be hard to avoid them all. Your immune system is a web of cells, organs, proteins and antibodies that safeguard you against bacteria and viruses – you can support its function by eating well. “Vitamin A [found in sweet potato, spinach and carrots] has anti-inflammatory properties that help regulate the body’s immune response, while vitamin E [think olive oil, almonds and leafy greens] plays an important antioxidant role,” reveals Pareena. “Whilst you should ensure that you’re consuming a balanced diet to obtain a rich mix of vitamins and nutrients, taking a multivitamin can help ensure you have the right combination of nutrients to fight infection, should some sort of illness strike.”

Try this: Breakfast with berries. Pack some berries in your porridge. Strawberries and blackcurrants are good sources of vitamin C, which supports cellular functions needed by the immune system. Be careful not to overcook vitamin C-rich foods, as high temperatures can break down and destroy the vitamin.

Ditch the itch

It’s common to suffer with dry skin during the colder months. In fact, one in 10 British adults is tormented by eczema, as the combination of cold weather, central heating and woolly clothing can trigger an itch/ scratch cycle. “Certain foods can help to relieve the symptoms,” says Jane Clarke, dietitian and founder of Nourish by Jane Clarke (nourishbyjaneclarke.com). “For an anti-inflammatory effect, try oily fish and nuts packed with omega 3 fatty acids; healthy wholegrains packed with vitamins and minerals support the immune system; fruits and vegetables rich in antioxidants scavenge the free radicals damaging cells; and protein gives the body essential building blocks to heal and grow.”

Try this: Inflammation is a key component of any dermatitis, so eat omega-rich foods that can have an anti-inflammatory effect. For a simple fix, scatter flaxseed on top of soups, salads, and porridge.

Boost your bones

Bone health is especially important during winter, when there’s a greater risk of falling and limited exposure to sunlight. As we age, the rate at which our bodies make new bone is slower that the rate we lose old bone – and one of the key risk factors for decreased bone mass (osteoporosis) is a low level of the ‘sunshine’ vitamin D. “Vitamin D is mainly manufactured by the skin when it’s exposed to sunlight, so winter’s dark days can mean our bodies don’t make the 10mcg we need daily,” explains Jane. “Food can top up our vitamin D levels – it’s found in eggs, dairy produce, sardines and salmon.” Ninety nine percent of calcium is stored in the bones, making it important for optimal bone health, too – get your fill by consuming plenty of milk, cheese and green leafy vegetables.

Try this: Pass the salt. When you have too much salt, your body gets rid of it via the urine, taking bone-boosting calcium with it. The National Osteoporosis Foundation recommends following a low-salt diet of 2400mg daily. Minimising your intake of processed and canned foods will help.