The Diet Doctors’ Winter Superfoods

by SARAH STACEY


The dynamic duo of Dr Wendy Denning and Vicki Edgson aka the Diet Doctors, are hitting TV screens again this month for their second series dedicated to improving our health through nutrition.

With the season of colds and flu soon upon us, I asked what superfoods Wendy and Vicki will be tucking into to help support their immune systems. Here are their secret weapons:


Avocados
A true superfood, rich in vitamins C and E, the vital antioxidants for fighting off viruses such as colds and flu, and essential fatty acids to help hair, skin and general health.

Beetroot
High in beta-carotene (which leads to the production of vitamin A when needed) as well as abundant in vitamin C, this versatile, root vegetable can be eaten raw, cooked or juiced and is also an excellent liver-supporting food.

Blackberries
Rich in virus-fighting bioflavonoids and anthocyanins (types of antioxidants). Frozen is fine as freezing doesn’t deplete the vitamin C content (of course you can freeze any wild berries you gather).

Carrots
These contain one of the highest percentages of beta-carotene of all vegetables and fruits, also a good source of vitamin C; best eaten raw (eg as crudites or grated in salads).

Home-made chicken soup
Simmer a broken-up chicken carcass (preferably organic) with onions, garlic and herbs for several hours, so that all the minerals from the bone marrow can seep into the broth. Sieve, cool quickly, skim off any fat and store in the fridge or freezer. Chicken is one of the best sources of zinc, a vital mineral for supporting the immune system.

Garlic
Like onions, garlic is one of the most potent antibacterial, antiviral vegetables; also a potent mucus fighter, so indispensable for colds and flu.

Pears
These succulent autumn immune-boosters contain pectin, which helps remove toxins from the gut, also minerals such as calcium, magnesium and potassium, plus beta-carotene, folic acid and iodine.

Sweet potatoes
Inexpensive, bright orange veg which contain far more beta-carotene and vitamin C than ordinary potatoes and are also lower on the GI index making them a perfect source of immune-boosting carbohydrates. Available year round, try them mashed, roasted, steamed or stir fried.

Tomatoes
Fresh or cooked tomatoes have abundant beta- carotene, vitamin C and lycopene– an important antioxidant best known for preventing prostate cancer but also valuable for the immune system. Adding sugar can destroy these valuable nutrients - so avoid tomato ketchup.

Turmeric powder
This Asian spice has been used for over 3000 thousand years for its antioxidant and anti-inflammatory ingredients called curcumins, hence the reason that a hot curry is good for a cold!