By Thandi Hallinan (RD)SA
As the seasons change and winter is fast approaching, the focus on health and well-being becomes ever more important.
Winter is a crucial period to strengthen our immune system and healthy comfort foods can play an essential role in achieving this.
Nutritious twists on classic comfort foods
During winter, comfort foods are particularly appealing as they provide both physical warmth and emotional comfort. If we choose well, comfort foods can be nutritious, providing support to our immune system.
1. Soups and stews: Laden with vegetables, lean meats, or legumes, soups and stews are classic winter foods. Ingredients like garlic, onion, ginger, and turmeric not only add flavor but also possess anti-inflammatory and immune-boosting properties.
2..Whole grain breads and pastas: Choose whole grain versions when enjoying bread and pasta dishes. These provide more fiber, vitamins, and minerals than refined starches, supporting digestive health and immunity.
3. Root vegetables: Root vegetables like carrots, sweet potatoes, and beets are in season during winter. Rich in vitamins A and C, they can be roasted, mashed, or incorporated into various dishes to enhance nutritional content.
4. Spiced porridge: A warm bowl of oats or porridge can be both comforting and nutritious. Adding spices such as cinnamon or nutmeg, along with nuts and seeds, boosts the flavour and adds nutrients.
Key nutrients for immunity
- Vitamin C: Found in citrus fruits, bell peppers, strawberries, and leafy greens, vitamin C is vital for immune defence.
- Vitamin D: Often scarce in winter due to reduced sunlight exposure, vitamin D can be sourced from fortified foods, fatty fish, and supplements.
- Zinc: This mineral, essential for immune function, is found in meat, shellfish, legumes, seeds, and nuts.
- Probiotics: Fermented foods like yogurt, kefir, and sauerkraut support gut health, a critical component of our immune system.
Incorporating the above nutrients into daily meals can significantly strengthen your immune system. Recipes such as citrus-packed salads, garlic and ginger stir-fries, pumpkin seed bars, and vitamin D-fortified smoothies are not only delicious but also help keep your immune system robust.
Beyond diet, several lifestyle factors can influence immune function. Ensuring a balanced approach to health can help you enjoy the winter season to its fullest.
1. Adequate sleep
Sleep is a cornerstone of good health and has a profound impact on our immune system. During sleep, the body releases cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Lack of sleep can decrease the production of these protective cytokines, along with infection-fighting antibodies and cells, making us more susceptible to illnesses.
- Recommendation: Aim for 7-9 hours of quality sleep per night. Establish a regular sleep schedule and create a restful environment free from electronic devices before bedtime.
Exercise contributes to overall good health and a healthy immune system. Physical activity can help flush bacteria out of the lungs and airways. It also causes changes in antibodies and white blood cells, which circulate more rapidly, so they can detect illnesses sooner.
Recommendation: Incorporate at least 150 minutes of moderate activity or 75 minutes of vigorous activity into your weekly routine.
3. Stress management
Chronic stress can suppress the immune response by releasing the hormone cortisol, which reduces the effectiveness of the immune system by lowering the number of lymphocytes.
Recommendation: Engage in stress-reduction techniques such as mindfulness meditation, yoga, deep-breathing exercises, and regular physical activity. Find hobbies and activities that relax and rejuvenate your mind and body.
4. Hydration
Staying hydrated helps the body naturally eliminate toxins and other bacteria that may cause illness. While hydration might not directly protect you from germs and viruses, preventing dehydration is important to your overall health.
- Recommendation: Drink plenty of fluids daily. A general guideline is about 8-10 glasses of water a day. Remember that soups and herbal teas are also hydrating.
5. Nutritious diet
A balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats provides the nutrients your immune system needs to function optimally
- Recommendation: Focus on a diet that incorporates a variety of nutrients, including foods rich in vitamins C and D, zinc, and antioxidants, which can help reduce inflammation and fight infection.
6. Avoiding harmful habits
Certain habits like smoking, excessive alcohol consumption, and drug use can weaken the immune system and make the body less efficient at fighting off infections.
- Recommendation: Limit alcohol consumption, avoid smoking and drug use, and seek support if needed to quit.
7. Healthy weight maintenance
Maintaining a healthy weight is also important for immune function. Excess fat can lead to increased inflammation in the body and impact the immune response.
- Recommendation: Adopt a balanced diet and regular exercise routine to help manage weight effectively.
Winter brings a unique opportunity to enjoy the comfort of hearty meals while also focusing on our health. By choosing nutrient-rich ingredients and preparing traditional comfort foods with a healthy twist, we can enjoy the best of both worlds. Remember, the key to a strong immune system lies not only in what we eat but also in maintaining an overall healthy lifestyle.
As we continue to offer nourishing winter foods that support immune health, Empact Group is dedicated to delivering tailored food solutions for your business. From corporate canteens to on-site restaurants, our Food Division ensures high-quality, nutritious meals that promote well-being.
Remember that our Registered Dietitian is available to answer any nutrition-related questions or queries at
Thandi.Hallinan@empactgroup.co.za
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