There’s a chill in the air, which means it’s a great time to enjoy nutritious vegetables in hearty meals to help keep you warm. It’s also a time when colds and flu are lurking – so the nutritional goodness of fresh fruit and vegetables is important to help keep you going through the cold months.At your supermarket now…Hearty vegetables: Use these winter vegetables for succulent roasts, nutritious soups or hearty casseroles: turnips, leeks, parsnips, artichokes, potatoes, sweet potatoes and pumpkin.Stir-fry vegetables: Whip up a delicious winter stir-fry with your favourite herbs and spices, lean meat and nutritious in-season broccoli, cauliflower, onion and carrots.
Citrus fruits: Juicy and bursting with vitamin C, fresh grapefruit, lemons, limes, mandarins, oranges and tangelos are at their best now.
Leafy greens: Green leafy vegetables like brussels sprouts, cabbage, spinach and silverbeet are at their prime now.
Eat well to help stay well
A diet containing a wide variety of different foods, especially fruits and vegetables, is important for general health and well-being. Try these powerhouse foods for a burst of goodness:
Garlic: For centuries, people have used garlic as a traditional remedy. To enjoy the benefits of garlic, add freshly crushed cloves to your stir-fries or pasta sauces.
Foods rich in vitamin C: As well as being a natural antioxidant, vitamin C is important for wound repair and immune function. Just one kiwifruit will provide you with your daily vitamin C needs.
Foods rich in vitamin A: Include carrot, sweet potato and spinach in your winter meals for the benefit of vitamin A, a natural antioxidant.
Foods rich in zinc: This valuable mineral has been shown to help keep your defences strong. Foods rich in zinc include oysters, crab, beef, poultry, beans, nuts, wholegrains, some fortified breakfast cereals and dairy products.