Winter-proof your farm
As we approach the winter months it’s important to be prepared for the challenges and uncertainties that come with unpredictable weather events.
Seasonal produce rich in antioxidants and immune-boosting vitamin C can keep you fighting fit, and able to ward off winter infections, says 5+ A Day.
Eating well and exercising regularly are two of the best ways to fortify your immune system and keep sickness at bay.
5+ A Day nutritionist, Bronwen Anderson, says that eating at least five servings of fresh fruit and vegetables each day is one simple thing people can do to help prevent infection.
Fruit and vegetables contain a variety of vitamins and minerals, but when it comes to vitamin C, some winter produce tops the list.
"Citrus fruit have long been recognised as being high in vitamin C, which plays an important role in boosting the body's immune defences," says Bronwen.
"By taking a proactive approach to nutrition during winter, you may help to strengthen your immune system to ward off seasonal colds."
Here are quick, easy tips on how to enjoy seasonal winter fruit.
Kiwifruit: The main variety of kiwifruit grown in New Zealand is the Hayward. One kiwifruit provides 191 per cent of the recommended daily intake of vitamin C as well as dietary fibre, folate and potassium.
Easy recipe ideas:
Mandarins: In New Zealand mandarins are mainly grown in Northland and Gisborne. One mandarin provides you with 90 per cent of your vitamin C requirements for the day.
Easy recipe ideas:
Tamarillos: This red, egg-shaped fruit is a relative of the potato, tomato and eggplant. Tamarillos are a good source of vitamin C and also contain vitamins A and E for healthy skin and protection from free radical damage.
Easy recipe ideas:
Lemons: Lemon juice prevents cut apples, pears and avocados from turning brown.
Easy recipe ideas:
Oranges: In days gone by, oranges played a vital role in preventing sailors from getting scurvy on long sea trips. Look out for New Zealand oranges from late July to early August. One orange provides over 100 per cent of your daily vitamin C requirement and also contains folate.
Easy recipe ideas:
Seasonal recipe to boost vitamin C intake:
Mandarin and kiwifruit salsa
Serves: 8 to 10
Preparation: 15 minutes
Ingredients
10 mandarins peeled, segmented and halved
4 kiwifruit peeled and chopped
2 sweet peppers, diced
1/2 chopped red onion
1 to 3 small chillies (1 for mild and 3 for hot)
Juice of 1 lime
Juice of 1 lemon
Fresh coriander, torn
Directions
Place all ingredients in a bowl and gently mix all ingredients together.
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