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4 FOODS YOU SHOULD EAT THIS WINTER

VIWE NDONGENI-NTLEBI

HERE ARE FOUR FOODS THAT DIETITIAN AND ASSOCIATION FOR DIETETICS IN SOUTH AFRICA SPOKESPERSON SHANI COHEN RECOMMEND

MUSHROOMS

Studies show that during winter our vitamin D levels drop because we spend more time indoors than out in the sun. Mushrooms are a good source of vitamin D.

What is even better is that you can actually further enrich your mushrooms with vitamin D naturally by simply exposing them to sunlight for about 15 minutes before cooking.

Vitamin D helps to boost our immunity and is essential for optimal bone health.

Besides vitamin D, mushrooms provide a range of other essential nutrients like protein, vitamin C, iron, selenium, potassium and niacin.

You can mix them into sauces, stir-fry them or add them as a side to your eggs for breakfast.

OATS

Oats have numerous health benefits and provide us with the energy we need to start our day. In addition to being high in soluble fibre, oats contain plenty of energyboosting B vitamins and magnesium to help balance blood sugar levels and help manage our cholesterol levels.

Choose rolled oats or steelcut oats over instant oats, as they contain more fibre.

Fibre is very important for optimal gut health. The extra fibre also keeps you feeling fuller for longer.

You can enhance the flavour of your bowl of oats by adding a variety of toppings like berries, seeds, nuts, vanilla and cinnamon. I love that oats are very versatile too, you don’t just have to have it as a porridge – you can incorporate oats into smoothies, bars and homemade breads. Soup is a great way to get more fibre-filled vegetables into your winter diet. Soup is cold weather’s perfect food. You can toss just about anything into a soup pot. To save on unhealthy fats and calories, choose to make a home-made rather than buying from the grocery store. Store-bought soups,

FRUIT & VEG

Fruits and vegetables are an excellent source of essential vitamins and minerals, and are naturally low in fat, sodium and calories. The chemicals that give fruits and vegetable their vibrant colours are called phytochemicals, which plays an essential role in our immune system.

Each colour has its own unique health benefits. For example, beta carotene is found in orange fruits like apricots and helps to maintain our skin health and appearance, while isothiocyanate is found in white vegetable like cauliflower and cabbage.

So “eating a rainbow” of fruit and veg is important to ensure bodies get all the essential nutrients. It is recommended to have 5 servings a day.

Choose produce that is in season. It may be worth your while to check the frozen section too. These fruits and veggies are frozen shortly after being harvested, so they contain a great amount of

VEGGIE SOUP

vitamins and minerals. whether fresh or tinned, tend to be quite high in salt, and often have cream added.

Make a batch of home-made soup on a Sunday for the whole week, and portion it out in to individual servings. The soup can then be frozen and defrosted on the go as a quick snack, lunch or even dinner.

ROOIBOS REMEDIES

GIVE YOUR BODY AN IMMUNE-BOOSTING SHOT

For over a century, antioxidant-rich Rooibos tea has been used to help ease and provide protection against colds and flu. Its ability to support the immune system in fighting viruses enhances the body’s natural defence system, making it a must-have pantry staple.

Here’s how Rooibos can help fight coughs and sniffles this winter season:

ONE of the most important healing functions of Rooibos tea is that it keeps the body hydrated, unlike Ceylon tea, coffee and energy drinks, which could deplete the body of fluids. These drinks all contain caffeine which is a diuretic. When you’re ill, you tend to lose a lot of fluids from sweating (if you have a fever) and a raised metabolism as your body increases its internal level of activity to battle the infection. Since Rooibos tea is 100% caffeine-free, it will keep you sufficiently hydrated. Drink up to six cups of Rooibos tea a day for maximum benefits. Sore throats and other aches and pains that are characteristic of colds and flu, could also benefit from Rooibos tea. Drinking the tea will keep your throat moist and help to reduce irritation. Rooibos also has a calming effect on the body, which could help to alleviate tension and thus promote better sleep, which is essential for getting over a cold. Adele du Toit, spokesperson for the SA Rooibos Council, says if you’re looking for a natural way to beat colds and flu, look no further than Rooibos. “It is packed with polyphenols, which are micronutrients with antioxidant activity. Polyphenols act as scavengers of free radicals throughout the body, which are detrimental by-products of cell metabolism that can cause inflammation. Aspalatin – a unique antioxidant found only in Rooibos tea – will help to boost immunity, while protecting the body against other illnesses, such as cardiovascular disease and diabetes,” she says. GIVE YOUR BODY AN IMMUNE-BOOSTING SHOT WITH THESE TRIED AND TESTED ROOIBOS REMEDIES:

SPICY ROOIBOS Ingredients:

A cup of strong rooibos 1 tsp of lemon 1 tsp of honey ½ tsp of preferably fresh ginger (try a full tsp if it’s not too strong for you) A pinch of cayenne pepper

Method:

Pour boiling water into a cup or mug, add one rooibos teabag and let it steep for at least 5 to 6 minutes. Add a teaspoon of lemon, honey, ginger and a pinch of cayenne pepper.

● If you prefer something cold, make your own herbal ice lollies or ice chips using the same rooibos tea combination as above.

ROOIBOS HOT TODDY Ingredients:

Juice of 1 orange Juice of 1 lemon Litre of rooibos tea, brewed using 6 bags 2 cinnamon sticks 1 thumb-sized piece of ginger, peeled and chopped finely Honey to taste

Combine all of the ingredients then serve immediately while still hot.