14/08/2014 16:35 BST | Updated 22/05/2015 10:12 BST

Five Foods To Keep You Healthy This Winter

It's getting colder and although there are a few things to celebrate (hurrah! it's opaque tights and cosy pyjamas time!), the prospect of a cough, cold or sore throat during the winter months is enough to make any one want to stay tucked up under the duvet for the whole seas.

However - when it comes to fighting winter bugs, it's all about eating the right foods to ensure our immune systems stay robust. Yep, vitamin C is essential but where can we find it? Founder of Wild Nutrition, Henrietta Norton, shares her winter foods advice below:


Blackberries - High in vitamin C which contributes to the normal function of the immune system, protection of cells from damage and cellular repair. In addition they also provide bioflavannoids which support the absorption of vitamin C as well as circulation. Stew with orange zest and cinnamon for a immune-supporting addition to your porridge.

Pumpkin seeds - These seasonal seeds provide magnesium. Inadequate magnesium appears to reduce serotonin levels and recent research has highlighted the mood-supporting benefits of this fabulous mineral, even in treatment-resistant mild depression. Use as a snack or sprinkle on top of winter soups.

Butternut squash - Particularly dense in key nutrients such as selenium and vitamin C which contribute to the normal function of the immune system. Also a rich source of fibre for healthy digestion, these colourful wonders make great winter warming soups.

Live yoghurt - Live plain yoghurt provides bacteria which could contribute to the beneficial flora of the gut. As 70% of the immune system resides in the gut, this natural flora can support your first line of attack against the winter bugs.

Beetroot - Love it or hate it, this powerhouse of a root vegetable is high in beta-cyanin and vulgaxanthin. These which promote circulation and offer antioxidant strength needed for a healthy immune system. Cook with ginger for a warming, antioxidant rich soup.

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