A HEALTHY DIET FOR A HEALTHY WINTER
The inevitable cold and flu season has started to gain traction. Whether it’s our colleagues, fellow commuters or friends and family who get ill, the sneezes and snuffles could very well be on their way to you. A survey has found that up to 80% of people could be hit with three colds a year[i], with a statistic like that it’s definitely better to be prepared and stay ahead of the game this year.
A key way to be prepared is to make sure you’re eating well balanced meals, which can help to provide you with all the vitamins and minerals that are needed. Natural liquid iron supplement Spatone® has put together some top tips to maintain a healthy immune system throughout the winter months.
- Start your day with a healthy slow release breakfast which will keep you full of energy until lunch. Warming oats are a great way to start your morning, try topping with nuts or seeds and some seasonal winter fruit like apples, pears cranberries or dates.
- Add foods like sweet potatoes, tomatoes, red peppers and citrus fruits to your meals as they contain Vitamin C which plays an important role in the immune system and energy levels, especially important if you regularly exercise.
- During the winter months we can come into contact with viruses that can cause colds or flu. So it’s important that our immune system functions normally and zinc contributes to this. Foods such as oysters, spinach and legumes are good sources of zinc. Red meats, lentils and green leafy vegetables are good sources of iron which supports a healthy immune system. If you’re not getting all your iron requirements from food sources alone consider taking a natural iron food supplement like Spatone Apple.
- Fish such as salmon and cod as well as milk, eggs and cheese are a great source of Vitamin B12. Vitamin B12 contributes to the normal function of the immune system and also contributes to a reduction in tiredness and fatigue!
- Sometimes the winter months can make us reach for sugar laden ‘comfort foods’ that can be bad for both our waistline and our energy levels. However there are lots of winter foods that are nutritious and comforting – try roasted root vegetables, they are delicious and sweet or soups packed with vegetables are great for lunch time, especially with lots of garlic or ginger.
- As well as our diet, it’s also important to take some time out to assess your lifestyle habits. Overworking and a lack of rest, exercise and sleep all tend to deplete our energy and our strength. This can leave us more vulnerable to outside influences. To achieve vitality over the winter months make sure you give yourself time to relax, exercise and try to get both good quality and quantity of sleep.
- Stay positive and balanced. Healthy lifestyle and dietary habits, an optimistic attitude and basic care of our precious human body will support the optimal function of not only our immune system but our entire body.
Spatone Apple# contains Spatone iron rich water sourced from the Welsh mountains of Snowdonia National Park – which can help top up iron levels whilst causing fewer of the unpleasant side effects often experienced with conventional iron food supplements[ii]. Generally, iron is a very difficult mineral for the body to absorb. However, the iron naturally present in Spatone has been shown to be easily absorbed, with an average of 40% bioavailability[iii]. Food and iron food supplements typically have a 5-20%[iv] bioavailability. Furthermore, Spatone Apple is combined with natural apple concentrate, with the vitamin C helping the absorption of iron. Vitamin C also contributes to the normal functioning of the immune system as well as contributing to a normal energy yielding metabolism and a reduction of tiredness and fatigue.
Spatone is available from Boots and Holland & Barrett and priced at £10.55 for 28 sachets (4 weeks supply).
[ii] McKenna D, Spence D, Haggan SE, McCrum E, Dornan JC, Lappin TR. (2003) (2003). CLINICAL AND LABORATORY HAEMATOLOGY
[iii] Nelsons Nutritional Study – The significant impact of Spatone on Iron (2009)
[iv] Webster-Gandy J, Madden A, Holdsworth M Ed’s (2006) Oxford Handbook of Nutrition and Dietetics. Oxford University Press, Oxford.