The best autumn immune boosters
Keep colds at bay during the autumn months ahead with our guide to the boost your immune system via seasonal fruit and vegetables.
Mushroom magic
Why they’re good for you
They contain 12 times more of the powerful antioxidant l-ergothioneine than wheat germ and help boost immunity and protect red blood cells. Mushrooms are also a good source of fibre, selenium (vital for the immune system) and B vitamins and they’re low in calories to boot.
What the experts say
‘A diet rich in B vitamins may help ease depression or lethargy,’ says Judith Wills, author of ‘The Food Bible’
Go for garlic
Why it’s good for you
‘The compound allicin, found in garlic, is anti-fungal, antibiotic and possibly anti-viral,’ Judith Wills says. ‘This makes it ideal for use in soups, stews and sauces during autumn when winter bugs are rife. Allicin is at its strongest just after the clove has been crushed – so, for an even stronger health kick, use it raw’
What the experts say
Nutritionists believe garlic should be used liberally in your food over the coming months – and it’s at its most potent now when in season.
Pumpkin power
Why they’re good for you
The flesh is high in antioxidants and the seeds are rich in healthy monounsaturated fat and omega-6 fatty acids, zinc and potassium. Shell, dry and sprinkle the seeds in salads.
What the experts say
‘The orange-fleshed varieties, such as ‘Crown Prince’, as well as butternut squash, contain high levels of carotenes, as well as good amounts of vitamin C and E,’ says Judith Wills. ‘These antioxidants are thought to help prevent the illnesses associated with old age, such as cancers and heart disease’
Have an apple a day
Why they’re good for you
Apples are rich in immune-boosting vitamin C – fresh ones much more so than stored, so opt for British varieties such as pippins and russets, which won’t have travelled far. But don’t just eat apples – drink the juice. Even a small amount of apple juice every day could help lower the chance of developing coronary heart disease, according to research published in the ‘Journal of Medicinal Food’.
What the experts say
‘Basically, the tarter they are, the more vitamin C they’re likely to contain,’ says Dr Joan Morgan, one of the world’s leading apple experts. ‘They’re also a good source of fibre – ancient medicinal recipes make a lot of play on apples being good for the bowels.’ And recent studies suggest that regularly eating apples can reduce the risk of bowel cancer.
Get cracking
Why they’re good for you
Nuts are packed with nutrients that will boost your health. Walnuts and chestnuts, which are both ripe for the picking now, have the highest content of antioxidants of all nuts, according to researchers at the University of Oslo. As well as antioxidants, including the ‘anti-ageing’ vitamin E, nuts are packed with monounsaturated fat, which lowers levels of the bad type of cholesterol. Chestnuts are the only ‘low-fat’ nuts, containing a third of the calories of most other types. They have high levels of tannic acid, however, so shouldn’t be eaten raw. Roast them or make them into stuffing or purée. Hazelnuts are also high in fibre, calcium, antioxidant minerals and vitamin E.
What the experts say 
‘Buy nuts still in their shell, as this helps them to keep their nutritional quality,’ advises dietician Catherine Collins. And limit yourself to a small handful a day, as even good fats are fattening if eaten to excess.
The value of venison
Why it’s good for you
October is prime time for venison. Venison is lower in fat than a skinned breast of chicken and research suggests it contains double the amount of iron in beef and two-and-a-half times as much as spinach. It is also rich in omega-3 fatty acids, making it a must for your autumn menu.
