There’s nothing necessarily wrong with indulging a little during wintertime, but at the same time it’s important to maintain a strong immune system to protect against colds and flu.

Besides staying mentally positive, exercising, and getting a good night’s sleep, you can do a LOT to protecting your health with smart food choices. Here are the top tips from medical and food researchers on the best ways to eat to stay healthy this winter:

Eat porridge every morning. This is a healthy slow-release breakfast which will keep you full of energy until lunch. Warming oats are a great way to start your morning, try topping with nuts or seeds and some seasonal winter fruit like apples, pears cranberries or dates.

Include zinc in your diet. During the winter months, viruses that cause colds and flu are prolific and stubborn. So, it’s important that our immune system is ready for these bugs and that it’s functioning normally. Zinc contributes to this. Foods such as oysters, spinach and legumes are just a few good sources of zinc.

Eat more iron-rich foods – or take a supplement. Red meats, lentils and green leafy vegetables are good sources of iron, which supports a healthy immune system. If you’re not getting all your iron requirements from food sources alone, consider taking a natural iron food supplement.

Increase intake of fish, eggs and cheese. Why? Because you need more vitamin B12. And salmon, cod, milk, eggs and cheese, are great sources of this powerful vitamin. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to a reduction in tiredness and fatigue.

Swap sugary foods for sweet root veggies and soups. Have you noticed how we tend to reach for sugar-laden ‘comfort foods’ during the winter months? Besides being bad for our waistline, they stomp on our energy levels. Instead, choose winter foods that are nutritious and comforting – roasted root vegetables which are delicious and sweet, or soups packed with vegetables.

Add fruits and vegetables rich in vitamin C (such as sweet potatoes, tomatoes, red peppers and all citrus fruits) to your meals. These play a crucial role in the fortifying the immune system and boosting energy levels.

And speaking of citrus fruits, I’ll close with a favorite recipe found on the Green Smoothie Girl site (www.greensmoothiegirl.com) for a fabulous immune-boosting hot drink featuring fresh lemon juice, raw honey, raw apple cider vinegar, garlic, ginger, and cayenne pepper.

This is also especially comforting if you do feel a cold or flu starting. Note that FRESH and RAW is essential in this mixture, as that’s where the most enzymes, vitamins, and minerals are found. Try this and give you immune system the boost and protection it needs this time of year.

IMMUNE-FUEL HOT LEMONAID

4 cups hot water (not boiling)

1/2 cup fresh lemon juice

2 tablespoons raw honey (raw is important!)

1/2 piece peeled and chopped fresh ginger root

1/4 cup raw apple cider vinegar (raw is important!)

Cayenne pepper to taste -- hotter is better

1. Blend all ingredients for 30-60 seconds, until smooth, in a high-speed blender. Drink 1 cup at the first sign of illness, and another cup every 2 hours or as desired.

2. Do not re-heat Elixir after you make the batch; enzymes and immune-stimulating properties will be damaged.

3. Drink it cold or at room temperature after your first serving. It will last 1 week in the fridge but can be frozen!

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