Autumn food staples could ward off flu season for your family, nutritionist says

Colder weather is beginning to settle in and with school back in session too, many families are already dreading the season of the sniffles as winter viruses circulate the home. To lend a helping hand, nutrition specialist Lara Giusti of Velofortehas pinpointed some of the top autumn ingredientsto bolster your family’s immune system before flu season strikes.

She advised: "Look to consume seasonal foods rich in vitamin C, D and zinc, they are key for boosting your immune system naturally. Natural vitamin C is present in abundance in berries, citrus fruits and green leafy vegetables, whilst potent sources of natural vitamin D include oily fish such as salmon, sardines and mackerel, as well as egg yolks."

For those avoiding meat and animal products, mushrooms can be a good substitute: “Mushrooms that are grown in the light during the fruiting stage, like oyster or shiitake mushrooms, are a great source of natural vitamin D.”

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Bootsnutritionist Vicky Pennington also recommended some easy autumnal recipes that pack a heavy dose of vitamin D:

• Hearty salmon fish pie
• Sardines on toast
• Fluffy omelette with golden yolks

For vitamin C recipes, Vicky suggested simply adding one extra ingredient to dishes you’re already making: “Kale can be stirred into soups, spinach tossed into stews, or a squeeze of lemon over dinner can deliver a vital vitamin C hit.”

Finally, for zinc, Vicky recommended: “Swap crisps for cashews, scatter pumpkin seeds over porridge, or stir chickpeas into curries to give your immune system the back-up it needs.”

During the dark winter months, it can be increasingly hard to get enough vitamin D for both parents and kids, with over a third of adults in the UK believed to be at risk of a deficiency, according to Boots. This vitamin is also vital to the immune system function, which helps fight off illnesses.

Because of this, food and supplement choices during the winter can become even more important. Picking nutrient-dense foods and recipes can go a long way in boosting your vitamin levels, but natural vitamin supplements can also be an easy method to ensure you’re getting your daily dose.

However, the experts urged people to consider taking a look at their groceries this autumn to try to turn their kitchen into a defence line against seasonal ills. Instead of stockpiling their medicine cabinet for when the viruses have already settled in.