How to

21 December 2016

Eat this Produce Daily to Stave Off Winter Colds

We’ve had an unseasonably warm lead-up to winter this year, but that nice run is quickly coming to an end. Snow has quietly begun to fall across the U.S., flitting softly from state to state. It will soon whisper across the rest of the world, sprinkling cheer and bouts of seasonal sickness in its wake. It’s tough to stay healthy when colleagues are sneezing left and right. Just try covering your facial orifices in a way that isn’t entirely awkward. Thankfully, there’s an easier way to safeguard against sickness: eating fruits and vegetables.

Many people are unable to sustain a diet that is varied in nutrients, vitamins, and minerals. It’s simply too much work. So, supplements have taken centre stage for the health-conscious. However effective this substitute is at getting the body the nutrients it needs, it pales in comparison to a healthy diet. Sara Haas, a dietician, chef and spokeswoman for the Academy of Nutrition and Dietetics, said “It’s a great idea to fill your plate with fruits and vegetables.” During cold/flu season, eating a few choice fruits and veggies daily will help to avoid the dreaded winter cold because “Fruits and vegetables also contain a myriad of vitamins and minerals which all work synergistically to keep your body functioning at its best.” Supplement your diet with the following produce to get your recommended vitamin C intake.


Eat one serving of the following veggie choices each day to go towards your daily recommended intake of vitamin C:
  1. Red Peppers = ½ cup chopped, raw
  2. Kale = 1 cup
  3. Green Peppers = ½ cup chopped, raw
  4. Broccoli = ½ cup, cooked
  5. Brussel Sprouts = ½ cup, cooked


Eat one serving of the following fruit choices each day to go towards your daily recommended intake of vitamin C:
  1. Orange = 1 whole fruit
  2. Grapefruit = 1 whole fruit
  3. Strawberries = 1 cup halved
  4. Kiwi = 1 ½ whole fruits
  5. Guava = 1 whole fruit

Vitamin D

In addition to vitamin C, which “may not prevent a cold, but may help decrease the cold’s duration,” according to Haas, don’t skimp on the vitamin D. Usually people get on well with vitamin D in the warm months, but suffer from a deficiency over winter. Vitamin D is an immune regulator responsible for doling out the amount of calcium and phosphate to different parts of the body.  Supplementing your diet with vitamin D will keep bones, teeth, and muscles healthy. It can be found in eggs, mushrooms, and fish. 

Jacqui Litvan

Jacqui Litvan, wielding a bachelor's degree in English, strives to create a world of fantasy amidst the ever-changing landscape of military life. Attempting to become a writer, she fuels herself with coffee (working as a barista) and music (spending free time as a raver).