With cold and flu season well underway, eating nutritious food is essential for maintaining a healthy immune system and supporting your body’s defences against illness. This becomes increasingly important as we get older, as the body’s natural defences can weaken with age.
When you think of festive foods, nutrition might not be the first thing that comes to mind. However, many festive staples double as super foods, offering valuable nutrients and making great additions to your winter menus.
Expert head chef Dominic Smith from Danforth Care’s Pear Tree House shares five delicious and nutritious superfoods you should embrace this festive season.
Sprouts
“Love them or hate them, sprouts are a highly nutritious superfood which can help support your immune system this winter at any age, ” says Dominic, from the care home in Lancashire.
“These little green vegetables are packed with nutrients, containing key vitamins such as C, and K, and compounds that the body can convert to vitamin A, which help fight infections, as well as support bone, heart and blood health. They are a great source of fibre, and their antioxidants will help protect the body’s cells and support overall health.”
Red Cabbage
“Red cabbage is another Christmas dinner staple which is jam packed full of health benefits, to help boost immunity and keep you healthy during winter,” says Dominic.
“The more colourful your dinner plate is, the more nutrients are on offer, and this bright red vegetable is no exception. Red cabbage provides antioxidants such as vitamin C and K, along with natural plant compounds called anthocyanins, which support your body’s defences and reduce inflammation as well as support heart and joint health.”
Almonds and Walnuts
“Once a traditional gift and now a favoured festive dinner party snack, nuts such as almonds and walnuts are nutrient-rich additions to any winter diet,” says Dominic.
“Almonds contain vitamin E, which supports normal immune function. They are also high in protein, contributing to the maintenance of muscle mass, and high in fibre, supporting gut health. Walnuts contain omega-3 fatty acids, which play a role in reducing inflammation and supporting heart health.”
Star Anise
“A common ingredient in mulled wine, star anise, or aniseed, is more than just a powerful flavour, it’s a nutrient packed super spice. The oils in the spice contain beneficial plant compounds with antioxidant properties and can aid digestion,” says Dominic.
“When mulled in liquids such as wine, the liquorice-like oils infuse into the drink, meaning some of those beneficial plant compounds are transferred – even if some of the other ingredients are less healthy!”
Cranberries
“Another Christmas staple, cranberry sauce alongside your turkey, may be doing more for you than simply flavouring the plate,” says Dominic.
“This berry is rich in vitamin C and antioxidant plant compounds that support overall health, making another festive superfood you shouldn’t be without this Christmas.”
The importance of nutrition
“Poor nutrition can lead to tiredness, weakness, and a greater risk of illness,” says Dominic. “Good nutrition, particularly key vitamins and minerals, helps support your body’s natural defences against common illnesses like cold and flu.”
“Eating a balanced, nutrition-rich diet is especially important for older adults, as it helps maintain strength, energy, and immunity during the colder months.
“Some foods are naturally more nutrient dense than others, and are often referred to as ‘superfoods’, because they contain particularly high levels of beneficial nutrients that support overall wellbeing. During the Christmas period, as well as enjoying indulgent sweet treats and cheese, it’s important to be mindful of your family’s nutrient intake, especially for the youngest and the older members of the family, such as grandparents.”
“At Pear Tree House we are always looking for ways to add nutrient dense foods to our menu, and over the Christmas period is no exception. For our Christmas menu, to start we have a choice of spiced parsnip soup or prawn cocktail, and for the main events we’ll be serving succulent turkey, with cranberry stuffing, Yorkshire’s pudding, pigs in blankets, carrot and swede mash, roast potatoes and of course we can’t forget the sprouts!”
If that’s not enough it will be followed by either a strong sherry trifle or Christmas pudding with Brandy sauce. After this, there’s the option of a nice coffee and a mince pie.”
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