In the last few weeks we’ve seen the incidence of flu cases in England and Wales heading towards a 9 year high - probably no surprise to those of you who have heard your hall or house-mates sniffling and hacking away. Clearly we need to make sure we’re eating plenty of foods that will boost our immune sytem but how many of us fall back on that tired old excuse that it’s just too expensive to eat healthily? No excuse at all, says our nutritionist Kerry who points out there are many budget options which will help keep those winter bugs at bay.

It’s common knowledge that we need to eat foods rich in vitamin C such as berries, kiwi fruit, peppers and peas but we’re also told to eat seasonally!  So at this time of year choose frozen fruit and vegetables which are not only less wasteful but also have an equivalent nutritional value to fresh ones - or even better. In fact Bird’s Eye claim their frozen peas contain 34% more vitamin C than their fresh counterparts.

So when you do your next shop stock up on frozen peas, beans including soya beans as well as berries. Save on wastage by using just the amount you need but if you do over-estimate and have leftovers make use of them by blitzing with a hand blender, adding stock or coconut milk with some cayenne or paprika pepper and enjoy as a warming soup. Spices such as cayenne and paprika as well as chilli are particularly valuable because they boost circulation and stimulate our blood flow which is important when we’re fighting off infection.

Fruit and vegetables are not the only foods which are worth buying frozen; fish are also a great buy because they are put on ice the minute they are caught preserving their nutritional value. In fact buying frozen fish fillets is not just cheaper but also a more nutritious option than buying fresh and freezing it yourself. Species such as cod are a great source of vitamin B6, a nutrient important for the production of the immune system’s antibody defences. Salmon is a rich source of vitamin D which helps to regularte the immune system - a vitamin in which 2 out of 10 adults in England are thought to be deficient.

Canned sardines are also a good source of vitamin D and better value and healthier than tuna – use as a sandwich filler, a salad or roast them in the oven with tomatoes, garlic and onion. If you’re not keen on fish then include eggs in your diet which are another useful food source of vitamin D. 

Canned foods, just like frozen, are picked at their peak and preserved immediately.  They make useful and cost-effective stand-bys – so choose canned fruits in natural juice and vegetables such as tomatoes, sweetcorn or beans. All of these are great sources of fibre, vitamins and antioxidants including lycopene which is found in canned tomatoes.

Many of us swear by the value of probiotic drinks to help support our first line defences, however, all too often they are expensive and far too sweet. Instead opt for low fat plain bio yogurt: the supermarket own labels are the most cost-effective - add to breakfast cereals or make up your own probiotic smoothie.

Some foods and drinks actually suppress our immunity. This is because in their digestion we use up more nutrients than they actually supply. Try to minimise caffeine in tea, coffee  and cola and instead opt for filtered water or herbal teas.

Sugar is also an enemy to immune-boosting ingredients so minimise your intake of fizzy drinks, squashes as well as confectionery and avoid processed “white” foods such as white bread, pasta and rice. Instead swap these refined foods for wholegrain versions which supply immune-protective nutrients such as zinc, the vitamin B complex and magnesium.

Finally, if you want to eat healthily it's best to plan your shopping trip – always take a list and try to shop after you have eaten to help reduce any spur of the moment purchases. 

Kerry Torrens is a practising nutritional therapist. You can contact her via her website www.foodlinkfirst.com

 

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