Boost Your Immunity Naturally this Winter with Fresh Fruits and Veggies

As the temperature drops, it’s time to start thinking about keeping our immune systems strong and healthy during the winter months. One of the best ways to do this is by eating a variety of fresh fruits and vegetables. Not only are they delicious, but they are also packed with vitamins, minerals, and antioxidants that can help your body fight off illnesses.

Why is immunity important in winter?

Winter is notorious for colds, flu, and other illnesses, mainly because we spend more time indoors in close contact with others. A robust immune system is your best defence against these seasonal bugs. It helps your body recognise and fight off viruses and bacteria before they can make you sick.

Key Nutrients for Immunity

Vitamin C: Found in citrus fruits like oranges, lemons, and grapefruits, as well as in berries, capsicums, and kiwi. Vitamin C is known for its immune-boosting properties and helps protect against infections.

Vitamin A: This vitamin plays a crucial role in maintaining the health of your skin and mucous membranes, which are your body’s first line of defence. Sweet potatoes, carrots, spinach, and broccoli are excellent sources.

Vitamin D: Often called the sunshine vitamin, Vitamin D is important for immune function and can be obtained from fortified dairy products, fatty fish - like salmon, and sunlight exposure.

Zinc: Found in nuts, seeds, whole grains, and legumes, zinc is essential for the development and function of immune cells.

Antioxidants: These include vitamins E and A, as well as selenium, which help protect cells from damage and support overall immune function. Berries, nuts, seeds, and colourful vegetables are rich sources of antioxidants.

How to Include More Fruits and Veggies in Your Diet

Start Your Day Right: Add fruits like berries or bananas to your breakfast cereal or yoghurt. You can also blend them into a delicious smoothie with spinach or kale for an extra nutrient boost.

Snack Smart: Keep cut-up veggies like carrots, cucumber, and capsicums on hand for quick, healthy snacks. Pair them with hummus or yoghurt dip for added flavour.

Soup Up: Winter is the perfect time for hearty vegetable soups. Load them up with seasonal vegetables like pumpkin, sweet potatoes, and kale for a comforting and nutritious meal.

Make it Colourful: Aim to include a variety of colourful fruits and vegetables in your meals. Different colours indicate different nutrients, so a rainbow on your plate means a broad spectrum of health benefits.

Choose Fresh and Local: Here at Westridge Fruit & Vegetables we visit the markets twice a week and source locally when we can to ensure the freshest produce. Seasonal fruits and veggies not only taste better but also contain higher levels of essential nutrients.

Building immunity doesn’t have to be complicated. By making small changes to your diet and including plenty of fresh fruits and vegetables, you can give your body the tools it needs to stay healthy this winter. So, next time you’re in-store, load up your basket with a variety of colourful produce and enjoy the natural benefits of a strong immune system.

Here’s to a happy and healthy winter season!