Don't be lured by the claims hyped by exotic and faddish superfoods. You don't need them. Instead, here are my top 10 winter super foods to keep you healthy and happy and help boost your immune system so you stay free of colds this winter - and they'll also keep you full and more satisfied so you don't put on the dreaded winter weight gain.
I've chosen one food from each food group so you get a nice spread of healthy foods from protein, fats and carbs and condiments:
1. Oats
From the grains group, my pick are oats as they're the 'original' superfood supplying fibre (often overlooked these days), protein, B vitamins (essential for energy production), minerals like magnesium and phosphorus - all for few kilojoules or calories.
The OatSmart Winter Research by Uncle Tobys found that two-thirds of Aussies have their pantries stocked with this forgotten superfood, but overlook oats' natural goodness in favour of fashionable foods and celebrity diet trends. High in soluble fibre, essential for bowel health and keeping you "regular", a 40g serve of rolled oats provides 3.9g fibre which is over 10 per cent of the fibre requirements for an adult, and 25 per cent for a 10 year old.
2. Cabbage
Of all the vegetables, cabbage stands out for its amazingly high profile of fibre, vitamin C, beta-carotene (the precursor of vitamin A), folate, vitamin E plus several B vitamins and minerals like iron and calcium. All this for very few kilojoules (calories)! Plus it has anti-cancer preventive properties.
Alternatives if you hate cabbage: any other cruciferous vegetable such as cauliflower or brussel sprouts.
3. Citrus fruit
Citrus fruit such as oranges, lemons or grapefruit are at their peak over winter so have the highest concentration of vitamins, minerals and antioxidants, as well as being at their most plentiful and cheapest. Lucky you if you happen to have a lemon, orange or grapefruit tree growing in your garden.
All citrus are blessed with vitamin C, fibre, carotenoids, as well as heaps of potassium to regulate nerve function and fluid balance. Make sure you use the rind as well as the flesh as it contains unusual phytochemicals too.
4. Almonds
Almonds are an impressive snack. Include a 50g handful of these nutrition-packed nuts regularly and you'll make a good investment in your heart's health. They offer healthy fats, vitamin E, fibre and arginine (an amino acid) - all factors that lower the 'bad' cholesterol. Almonds are notable for their high calcium content - 1/3 cup offers 125 mg of calcium, as much as half a glass of milk.
5. Eggs
Packed with protein, a host of essential minerals, folate and vitamin B12, eggs are a nutrient-dense package. They are a surprising source of two carotenoids, lutein and zeaxanthin, natural compounds related to the beta-carotene of carrots and usually found only in vegetables and fruits. These two antioxidants are now under study for their role in preventing macular degeneration of the eye, a common cause of blindness in older folk.
It's a handy protein standby in the fridge without the expense of fish or steak, and it's easy to whip up scrambled on toast or a pumpkin frittata.
