Top 10 winter foods

Use food to your advantage this winter - the right ones can cut your risk for colds and flu, and help you stay in shape. Here's our list of the top 10 essential winter foods:
1. Citrus fruit
Oranges, grapefruit and arties are all packed with protective nutrients such as vitamin C and bioflavonoid that help to ward off winter colds and flu. Simply put, vitamin C can be seen as the "glue" in the body that holds your cells together and keeps them strong so that they can fight viruses and bacteria that may enter the body.
2. The pumpkin family
Butternut, pumpkins, squash – all great sources of beta-carotene, one of the most powerful antioxidants in our winter arsenal. Beta-carotene is a carotenoid which the body converts into vitamin A. Carotenoids, the naturally occurring pigments that give fruits and vegetables their colour, have been credited as having powerful disease-preventing powers.
3. Probiotic foods
By now, you've probably heard that probiotic supplements and foods, like yoghurt and tempeh (a dish made from split soybeans and water), are good for you.Probiotics are cultures of the "good" bacteria that occur naturally in the intestinal tract of healthy human beings. These good guys compete with harmful bacteria in the GI tract for food and prevent them from wreaking havoc in the body.
4. Fish
Fish is a fantastic, healthy and versatile source of zinc and the omega-3 fatty acids, both of which will give your health a boost this winter. Zinc increases the production of white blood cells that fight infection. This way, it helps your body to fight diseases more aggressively.
5. Garlic
Garlic does more than add flavour to your food. This pungent vegetable also has antibacterial and antiviral effects, and seems to be particularly useful in terms of chest infections.
6. Chicken soup
If you do get sick this winter, liquids, such as soup, can help combat dehydration. Hot soup also produces steam that can help ease nasal congestion and keep your nasal passages moist.
Chicken is also a good source of selenium and vitamin E. Anecdotal evidence suggests that both these antioxidants can boost immunity.
7. Oats
Oats is a great hearty breakfast option that can help keep the kilos down during the winter months, when one tends to be a little less active.Oats is classified as a low glycaemic-index (GI) food. Low GI foods help to stabilise blood sugar levels by ensuring a slow release of glucose into the bloodstream. By means of this mechanism, these foods keep you satisfied for longer. You'll also be less inclined to get sugar cravings.
8. Oysters
Oysters are a great source of zinc, an essential trace element that stimulates the body to fight infections like flu. Zinc also helps wounds to heal. Oysters are, of course, also a well-known "love food" (and there's new evidence to support the aphrodisiac claim) – perfect for winter snuggling and cuddling.
9. Mushrooms
Recent studies have found that mushrooms are good for the immune system. The varieties known as Reichi, Maitake, and Shiitake seem to be particularly useful.
10. Tea
In general, tea has many health benefits – ranging from possible cancer prevention to lowering the risk for overweight. Now, research also shows that tea might boost immunity.Researchers recently found that people who drank five to six cups of black tea each day seemed to get a boost in that part of the immune system that acts as a first line of defence against infection.