Beat the winter blues
Lauren Todd , nutritionist at UCOOK .
The wintery dip in temperature means a dip in the immune system , and this chilly change of season can often mean colds and flu are hiding just around the corner . Keeping the body healthy and hydrated during these cooler months is even more important now .
Eating immune boosting foods is a start . Make sure that you include plenty foods high in Vitamin C , Zinc and Iron . Vitamin C could come from citrus fruit , bell peppers , sundried tomatoes and broccoli , with hemp seeds , pumpkin seeds , dark chocolate , cashews and beef for Zinc . For Iron eat meat , beans , lentils and spinach . Incorporate as many of these ingredients , along with lots of veggies . The more vegetables in your diet ( fresh , frozen or dried ), the greater the support you give your body to function optimally through winter and fight off bugs .
Soups are also a great way of increasing the amount of water you take in . Drinking water is more difficult in the cold , as you are less likely to feel thirsty . But keeping up your liquid intake , will keep the barriers that your body uses to keep out bacteria and viruses , functional and intact , thereby keeping your cells more resistant .
When it is cold , your Vitamin D intake drops . Vitamin D activates the immune cells of the body , keeping them ready to fight , when they need to . Vitamin D also has a positive effect on mental health and the management of depression , as it affects the function of dopamine and norepinephrine – your happiness neurotransmitters . Do not be afraid of taking a good Vitamin D supplement . And with the cold we want to eat more . Make hearty meals and experiment with swopping out a key ingredient for healthier alternatives – think extra vegetables , wholegrain alternatives and some plant-based proteins . We have included a warming option to eat , and one to drink , that will satisfy your cravings and your body ’ s needs .
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