Easy family-friendly tips with kale, cavolo nero, spinach, and leeks
Winter can be tough on our bodies, with shorter days, colder weather, and more bugs going around. But the good news is, with a few simple food swaps (and some delicious recipes!), you can give your family a natural boost all season long. These six tips come from nutritionist Jo Travers, who shares how seasonal veg can help keep you healthier and happier this winter.
1. Power up your immune system
Colds and coughs are everywhere in winter, so helping your immune system stay strong is key. Vitamins A and C (found in dark green leafy veg), plus folate from spinach and citrus fruit, all play a role in fighting infection. Kale is a star here, just 80g gives you twice the daily recommended amount of vitamin C (yes, more than an orange!) [i] . Vitamin C also helps your body absorb iron, another immune essential.
Tip: Add chopped kale to pasta for the last 5 minutes of cooking.
2. Feed your gut, feed your health
Your gut is home to trillions of bacteria that support immunity[i]. Fibre is their favourite fuel, especially the kind found in leeks, asparagus, oats, kale and spinach. These fibres produce short-chain fatty acids that strengthen your gut lining and support your immune system. Bonus: they also help with digestion and even mood.[i]
Tip: Swap onions for leeks in soups and sauces.
3. Brighten your mood (and beat the winter blues)
Seasonal Affective Disorder (SAD) affects around 2 million people in the UK. [i] Alongside light and activity, food can help too. Veg like kale, spinach and cavolo nero are rich in folate and B vitamins, vital for producing serotonin, the “happy” neurotransmitter. Pair them with tryptophan-rich foods like chicken, eggs and nuts for a natural mood lift. [i]
Tip: Make our nourishing Cavolo Nero and Chicken Thai Rice Soup recipe
4. Breathe easier in winter air
Cold air and winter pollution can irritate your lungs, but antioxidants in your diet can help fight back. Vegetables such as kale, spinach, cavolo nero) are packed with carotenoids and polyphenols that reduce inflammation, while vitamin C and E from fruits, nuts and seeds help protect your respiratory health. [i]
Tip: Toss baby spinach into our Cheesy Baked Eggs recipe
5. Ease stiff joints
Joint pain often flares up in winter thanks to the cold, damp weather, and less movement indoors.[i] Keep joints supple with exercise and anti-inflammatory foods like oily fish, berries, and colourful dark leafy greens such as cavolo nero. These contain polyphenols that reduce inflammation and even support gut health.
Tip: Try our Salmon with Soy Cavolo Nero Sushi Rice recipe
6. Protect your heart
Heart health takes a hit in cold weather, when blood vessels tighten and blood pressure rises. Spinach and kale are rich in potassium, magnesium and calcium, all of which help lower blood pressure in as little as a week. [i] Add beans and bananas into the mix for even more benefits.
Tip: Try our Superfood Smoothie recipe with spinach and kale
The takeaway… this winter, let kale, cavolo nero, spinach and leeks be your go-to health heroes. Supporting your immune system, these greens pack a powerful punch, and they taste great too!
[i]Calder PC, Berger MM, Gombart AF, McComsey GA, Martineau AR, Eggersdorfer M. Micronutrients to Support Vaccine Immunogenicity and Efficacy. Vaccines (Basel). 2022 Apr 6;10(4):568. doi: 10.3390/vaccines10040568. PMID: 35455317; PMCID: PMC9024865.
[i]Gavzy SJ, Kensiski A, Lee ZL, Mongodin EF, Ma B, Bromberg JS. Bifidobacteriummechanisms of immune modulation and tolerance. Gut Microbes. 2023 Dec;15(2):2291164. doi: 10.1080/19490976.2023.2291164. Epub 2023 Dec 6. PMID: 38055306; PMCID: PMC10730214.
[i]Wong, J. M. W., de Souza, R., Kendall, C. W. C., Emam, A., & Jenkins, D. J. A. (2006). Colonic health: fermentation and short-chain fatty acids. British Journal of Nutrition, 95(5), 823-837.
[i] Royal College of Psychiatrists, Seasonal Affective Disorder. https://www.rcpsych.ac.uk/ment...,100%20have%20significant%20winter%20depression.
[i] Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.
[i]The mechanics of bronchoconstriction cause airway epithelial damage and inflammation by excess crowding-induced extrusion
Dustin C. Bagley, Tobias Russell, Elena Ortiz-Zapater, Kristina Fox, Polly F. Redd, MerryJoseph, Cassandra Deering-Rice, Christopher Reilly, Maddy Parsons, Jody Rosenblatt
bioRxiv 2023.08.04.551943; doi: https://doi.org/10.1101/2023.0...
[i] Arthritis foundation, Best Climate for Arthritis Patients: Humidity's Impact on Your Joints. https://www.arthritis.org/heal...
[i]Time Course of Change in Blood Pressure From Sodium Reduction and the DASH Diet. Stephen P. Juraschek, Mark Woodward, Frank M. Sacks, Vincent J. Carey, Edgar R. Miller, III, and Lawrence J. AppelHypertensionVolume 70, Number 5 https://doi.org/10.1161/HYPERT...