Nutrition: Foods to fight the flu.

Regular exercise and activity is a key part of your winter wellness programme but what you eat and drink is also hugely important. Here are ten top tips:

1. Probiotics

Commonly available both in yoghurt form and as an (acipdophilus) supplement, probiotics  provide the good bacteria that stimulate the production of the immune system substances that fight disease. It’s a good idea to take probiotics at any time of the year, but especially in winter.

2. Vitamin C

If you feel yourself coming down with a cold or something worse a blast of vitamin C  (1,000mgs a day for a couple of days or so) is very often enough to stop it in its tracks.

3. Echinacea

The herbal remedy Echinacea is also great for stimulating the production of antibiotics and fighting diseases. One study says that taking Echinacea reduces the chances of catching colds and flu by over 50%. 

4. Sugar

Eating too much sugar tends to depress the body’s immune system. The worst offenders include sugary drinks, white bread, cakes and biscuits. So reducing the amount of refined sugary food that you consume in winter is a good way of keeping illness at bay.

5. Fruit & Veg

You’ve heard it a million times before, but fruit and vegetables are great immune-enhancing foods. Orange, grapefruit, kiwi fruit, broccoli, prunes and carrots are all good for warding off colds and flu. Garlic is also great, if a little anti-social at times.

6. Zinc

One of the most important parts of a winter diet is making sure to consume enough zinc, which is found in lean red meat, fish and poultry, wholegrain cereals, legumes, reduced-fat dairy foods and nuts.

7. Chicken Soup

Chicken soup may be good for the soul but studies have shown that it’s also pretty good for beating colds, especially if you spice it up with garlic, cayenne and turmeric - all of which have immune-enhancing properties.

8. Breakfast

Researchers have found that missing breakfast can be linked to susceptibility to illnesses such as the common cold. Porridge with low-fat milk, or poached or boiled eggs on wholegrain toast and some fruit are great winter breakfast options.

9. Water

It’s tempting to drink less water in the winter because you don’t get as thirsty, but drinking regularly will help you to flush out the toxins from your system and keep you fit and healthy.

10. Hot Drink

We’re no nearer a cure for the common cold but if, despite your best efforts, you do go end up going down with the lurgy, researchers at Cardiff University's Common Cold Centre say that a hot cordial drink will help to relieve the symptoms.

And for those of you who would like to take things a little further, here are a couple of healthy winter food ideas:

1. Chunky Winter Soup

This is one of those healthy winter foods - full of vitamins and antioxidants - where you can add in or leave out ingredients to suit your taste.

Heat 2 tablespoons of olive oil in a large pan and add in the following:

- 2 diced onions and crushed garlic
- A medium sized cabbage cut into thin strips
- 2 carrots, peeled and diced
- 2 celery diced sticks
- 2 diced courgettes

Cook over a low heat for 10 minutes - stir regularly.
Add 5 cups full of chicken or vegetable stock and bring to the boil.

Now add:
- 2 medium potatoes, peeled and diced
- 2 parsnips, peeled and diced
- 2 cups of cauliflower florets
- 2 diced tomatoes

Simmer for approximately 15 to 20 minutes, adding salt and pepper and a teaspoon of tumeric.

Serve with chopped parsley to garnish.

Here’s another recipe for winter that will enable you to indulge in some comfort food without feeling guilty or pilling on the pounds.

Line a baking dish with 2 sliced apples and add some boysenberries and stewed rhubarb.
Sprinkle a handful of walnut pieces over the top of this layer and then add a second layer of apples, boysenberries and rhubarb.

For a topping, mix the following ingredients:
- ¾ cup of rolled oats
- ¾ cup of wholemeal flour
- 2 tablespoons of brown sugar 
- 2 tablespoons of low fat spread

Spread the mixture on top of the second layer and add 3 tablespoons full of water to the dish.
Bake at a moderate temperature for 35 – 45 mins until the topping is brown.

Serve with low fat natural yoghurt (one with probiotics is best) or low fat milk.