Staying healthy and keeping our immune systems strong is an important goal all year round, but wellness is especially important in the winter months. We spoke to leading nutritionist Dr Lucy Williamson to find out how to boost our health this winter.
Lucy, what kind of fresh, British foods should we be eating to support our immune system?
Oily fish like British Trout is one of the few foods to be high in Vitamin D – vital for our immune system, particularly during winter when we’re getting less sun which is where 95% of our Vitamin D supply comes from.
Its delicate pink flesh is thanks to antioxidants which also provide Vitamin A, and together with its heart-healthy unsaturated Omega 3 oils, are equally important for a healthy immune system. Add to that increasing research showing potential benefits on mood and mental health disorders associated with marine Omega 3, and British Trout really is a truly nutritious winter-food.
British Trout is produced by passionate farmers in remote parts of Scotland, managed by the British Trout Association, an industry which provides vital support for these rural communities.
The growing focus on marine and animal wellbeing, coupled with sustainable farming methods, ensures British Trout is recognised for its minimal impact on the environment. It’s also particularly delicious in a soba noodle salad with a side of roasted brassicas!
What kind of grains should we be eating to improve our fibre intake?
British grains and pulses also provide an excellent source of fibre which helps to nurture our all-important gut bacteria. Maintaining our gut health, or ‘microbiome’, is essential for developing a robust immune system.
When we ferment fibre in our food, these bacteria provide the building blocks for serotonin, our ‘happiness hormone’, which send signals along our gut-brain axis influencing our mood. As humans, we evolved from bacteria, so it’s no surprise we need them.
A supplier of beans and pulses from British farms called Hodmedods support British farmers by producing organic pulses, grains and pioneering, fibre-rich crops like quinoa and chia seeds – winter porridge has never tasted better!
How about seasonal vegetables?
Seasonal brassicas and root vegetables – with their fibre, vitamins A and C, and antioxidants – are another source of nutrition. For a really healthy Sunday roast, try roasting your vegetables in British cold-pressed rapeseed oil, which has the lowest saturated fats of all plant oils.
Its high smoke point also prevents nutrient damage. Hillfarm Oil from Suffolk is rich in colour, flavour and nutrients thanks to this very natural production process, being farmed with maximum biodiversity to allow nature and soil health to thrive.
Should we be drinking probiotics throughout the winter months?
Fermented foods and drinks are natural probiotics which can boost our own bacteria. Try kefir, an ancient fermented milk drink, to benefit from the invaluable nutrients in dairy too. With British welfare standards among the highest in the world and our maritime climate providing plentiful grass which cows efficiently convert into highly nutritious milk, it’s a surprisingly sustainable choice.
Alternatively, kombucha – a fermented, loose-leaf tea – makes a wonderful, non-alcoholic alternative to sparkling wine. REAL Kombucha in Buckinghamshire is a very popular choice with top chefs – also available as natural organic energy drinks from WillysACV.
What are some of the main vitamins and nutrients we need?
Iron-rich foods are crucial for all energy-demanding processes in our body. Nearly 50% of teenage girls are known to have very low intakes, leading to symptoms like tiredness, poor concentration and lowered immunity.
Pasture-fed beef or lamb provides easily absorbed iron. Grazing natural grasses, wildflowers and nitrogen-fixing herbs like clover increases their unsaturated fat content and lowers the carbon footprint. Brassicas, being full of vitamin C, ensures we can absorb that iron.
Vitamin B6 is another important source of nutrition. It’s an essential vitamin for our happiness hormone, and helps to release energy from our food. Sea-buckthorn berries, frozen at harvest by the British Seabuckthorn Company, are full of vitamins, antioxidants and fibre, making them a vibrant addition to our winter meals.
For more information on healthy eating or to learn how to cook more healthily, visit Icsacookeryschools.org.
Dr Lucy Williamson works with British food producers to provide nutrition support, enabling them to effectively communicate the health benefits of their produce. She’s also Ambassador and Nutritionist for the Love British Food campaign and Visiting Lecturer at Hertfordshire University. She was shortlisted for the Caroline Walker Trust Freelance Nutritionist of the Year Award 2020. Visit lwnutrition.co.uk
