As featured on www.fooddaily.com.au
11th June 2014 • Cameron Paterson

Winter has arrived so now’s the time to start loading up on nourishing, flu-fighting foods to keep you fit, happy and well.

There are plenty of powerful immune boosting veggies you can plant now and grow through winter, to pick and eat at your leisure. All can be planted in full sun, and watered once or twice a week.

Cauliflower & Broccoli
As well as being loaded with vitamin C, these cruciferous veggies contain choline, a nutrient essential in keeping your cells functioning properly. Choline also helps support central nervous system function.

You can grow garlic year round (you can directly plant a clove in a sunny spot in your garden) and it's packed full of antioxidants, to ward off free radicals and lift your immune system to be able fight infections.

Spinach is loaded with vitamins C and K, folate, and minerals like copper, iron and zinc, which are all essential for a healthy immune system. Kale, silverbeet, parsley and cabbage are also packed with vitamin C and K, which helps the body fight off infection.

Mushrooms are SO easy to grow at home – just pick up a ready-made growing environment from your local nursery or garden centre. Eating mushies increases the production and activity of white blood cells, and are a valuable source of B vitamins, as well as antioxidants, to keep your body fighting fit through winter.

Carrots owe their orange colour to beta carotene, which plays a role in the immune system. Sweet potato and pumpkin also contain high antioxidant levels so be sure to include all three for an extra hit.

Oranges and lemons fruit throughout winter and are a beautiful ornamental plant to have in pots at home. Juice oranges (if you’ve got a killer crop!) or enjoy sliced lemon in a mug of hot water.


When eating all these home grown goodies, remember: the fresher, the better!


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