Power foods to keep you healthy this winter

Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is time for home.
— Edith Sitwell

Time to pack away the summer dresses and sun hats, and bring out the coats and beanies. Winter is coming! For most, winter isn’t the number one choice of favourite season. Chilly mornings and long dark evenings can leave us feeling somewhat down in the dumps. During this time we often turn to unhealthy comfort food to warm us up and lift our mood. At Le Domaine Care, we go the extra mile when it comes to tailoring our menus to suit the climate and the needs of our residents. Our talented and caring caterers, Bonne Chance, cook up a storm, ensuring that our residents at Le Domaine Care receive delicious and warming home cooked meals packed with all the necessary nourishment.  

Choosing the right foods this winter will help give your body the nutrients it needs to keep your immune system in check and ready to ward off any unwanted flu! Here’s a list of fruits, vegetables, and spices to keep in the fridge or cupboard this Winter:


1. Pomegranates

Pomegranate juice is rich in antioxidants (more so than other fruit juices)—just a cup daily might help to keep free radicals from oxidizing “bad” cholesterol, improve blood flow to the heart, and help with high blood pressure. This small fruit is packed with vitamins A, C and E, and iron.


2. Dark Leafy Greens

Dark leafy greens, such as kale, spinach, chard and collards thrive in the chill of winter. Dark greens are a great source of fibre and rich in vitamins A, C and K. The darker greens are better as they contain less water, and more chlorophyl which aids eye health and lowers cholesterol. With more chlorophyl, darker greens are also tastier!!


3. Citrus

Citrus fruits, including lemons, limes, oranges and grapefruit, are at their juiciest in the winter and can add sunshine to our colder winter days! Citrus fruits are loaded with vitamin C. Believe it or not, just one medium orange delivers more than 100 percent of your daily dose!


4. Potatoes

Unfortunately, potatoes come with a bad reputation of being categorised with bad starches like white rice or white bread. But unlike those other starches, which have indeed been stripped of necessary nutrients, potatoes are a whole food that contain several beneficial nutrients! Potatoes are an excellent source of two immunity boosters—vitamins C and B6, delivering 25% and 29% of your daily needs per medium potato.

Sweet potatoes are also packed with many nutrients as they are also high in vitamin C, D and B6. Vitamin C not only wards off colds and flu, but also plays an important role in digestion, blood cell formation, accelerating wound healing, and helping to maintain a youthful skin! Sweet potatoes are a great source of magnesium - the relaxation and anti-stress mineral! Just the thing we need during Winter.



5. Cinnamon

Cinnamon is a kitchen staple that seems to get more popular as the months get colder. Cinnamon can provide a hint of spice and warmth to almost any recipe! The ingredient also contains essential oils that have anti-inflammatory and antimicrobial properties.


Our nourishing tips for winter:  


1. Make a date with something substantial such as porridge for breakfast

Start your day with a healthy slow-release breakfast, which will keep you full of energy until lunchtime!


2. Choose fruits and vegetables rich in vitamins

Add foods like sweet potatoes, pomegranates, 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.


3. Look for sources of zinc, like spinach and kale

During the winter months, we become more susceptible to flu so it’s important that our immune system functions normally and zinc contributes to this.


4. Stock up on iron-rich foods

Red meats, lentils and dark green leafy vegetables are good sources of iron, which supports a healthy immune system.

Wendy Bezuidenhout