The winter months bring with them colder weather, which in itself can take a toll on our immune systems, and make us feel sluggish during the shorter days.

A change to our diets with the help of superfood suppliers can work wonders in winter, helping to boost our immune system, ensuring we have the vitamins and minerals we need and give us the energy we need.

Here are three foods to slip into your diet that will give you a boost.

 

Chia Seeds

Chia seeds are a brilliant addition to pretty much anything, as they can be added to nearly any meal, mixed into drinks and even used as part of bakes when ground into a paste.

They are also a fantastic source of antioxidants, fibre and healthy fats omega-3 and omega-6. According to MedlinePlus, one tablespoon of chia seeds will provide 19 per cent of your recommended daily amount of fibre.

Along with this, they are also rich in magnesium, iron and calcium, making them an ideal addition to smoothies and oats.

 

Mulberries

Along with being a delicious snack, mulberries are filled with antioxidants, as well as resveratrol. Both antioxidants and resveratrol can help to fight inflammation in the human body.

As well as these, however, mulberries are rich in a wide range of vitamins and minerals. Along with the antioxidants mentioned above, mulberries contain:

 

  • Vitamin A – a vital nutrient to ensure healthy skin cells and eyes.
  • Vitamins B6 and B12 – these B vitamins help produce blood cells, as well as metabolising amino acids.
  • Vitamin C – found in many fruits, vitamin C helps to support the body’s immune system and skin cells.
  • Vitamin E – as well as being an antioxidant, has a role in how our brains function.
  • Vitamin K – an important part of our blood cells as it enables our blood to coagulate.
  • Calcium, Phosphorus, Potassium and Magnesium – Much like with chia seeds above, mulberries are rich in these minerals that help to build bones.
  • Iron – a vital part of our circulatory system and need to produce red blood cells.
  • Zinc – another important mineral when it comes to metabolism.

Seaweed

Seaweed fits the perfect balance of being very high in nutrients and has been a staple food in many countries.

Much like chia seeds, it is rich in fibre and omega 3, and much like mulberries, it is also rich in Vitamin K and iron.

It also contains a high amount of iodine, and in fact, one single serving of seaweed can provide the guideline daily amount.

It also contains alginate, which along with having many uses outside of nutrition is very useful for fat absorption, and other variations such as kombu contain metabolism-boosting pigments.

One of the best aspects of seaweed is that much of its nutritional content is not lost when it is dried, meaning you can easily shred it into pieces and serve it with anything, immediately boosting its nutritional content.

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