Pack Your Meals with Fresh Fruits and Vegetables
Fresh fruits and vegetables are rich in healthy immune system supporting antioxidants, each with a different mix of these important nutrients. Different coloured fruits and vegetables contain different antioxidants, so eating the ‘rainbow’ is key. Aim for plenty of leafy greens, kale and broccoli, orange and yellow peppers, carrots, sweet potato and citrus fruits and red and purple berries, beetroots, onions and cabbage.
Introducing a variety of different types of antioxidants into your diet will help to support a healthy immune system from all angles as each one has a slightly different role. That’s why aiming for five portions of different fruits and vegetables each day is so important. Ideally, each meal should consist of around 50% fresh vegetables or fruits. Adding extra vegetables to curries, stews and pasta dishes and snacking on fruit when we have a sweet craving can help.
Another easy way to add more veggies is to serve a simple green salad with your meal each evening. Add two handfuls of green leaves, be that iceberg lettuce, a collection of different salad leaves or raw spinach to a side bowl – it all counts. If you like, dress it with a squeeze of fresh lemon and a drizzle of good quality olive oil that’s rich in good fats.