Climate-appropriate foods to boost your immunity and stay healthy

By: Aditi Roy

The Canadian winter is a long season meant for joyful memories of ice skating, hockey, warm fuzzy pajamas and cups of rich hot chocolate. Even as we enter spring, in many places across Canada the weather still remains rather chilly with the occasional snowfall.

This beautiful season is one to cherish, but we must also pay attention to our health during this time. Experts say people are more likely to get sick in the winter season given the cold climate, lack of sunlight and low humidity. As a result, many may experience seasonal affective disorder (SAD), common cold or even the flu.

Here are some foods you can incorporate into your diet to combat such illnesses and enjoy a stress-free time despite the cold.

Blueberries

Blueberries are the national fruit of Canada and for a good reason! They are packed with antioxidants, anti-inflammatories and vitamin C.

Studies have shown that this delicious fruit has similar effects on the brain as valproic acid, a medication meant to stabilize patients with mild epilepsy. In addition to this, the antioxidant flavonoid anthocyanin present within the berries has been shown to help prevent depression.

You can eat them as a snack, blend them in your smoothies, use them for your healthy desserts or throw them into your morning bowl of oatmeal for some extra sweetness.

Sweet potatoes

This versatile root vegetable can be used for both sweet and savoury dishes and has incredible benefits. Sweet potatoes provide you with beta-carotene, vitamin C, manganese and pantothenic acid, all of which aid your immunity and ensure that your body is healthy.

They also contain B6, a water-soluble vitamin essential for brain health. Eating sweet potatoes regularly will help you increase your fibre intake, thus aiding your digestion. And the magnesium in sweet potatoes has been shown to help manage stress and anxiety.

These vibrant orange root vegetables are also harvested in Ontario, so you can get your hands on some fresh sweet potatoes while supporting locally-grown produce.

Brussel sprouts

Brussel sprouts make a quick go-to side dish that is healthy and delicious. These edible buds can be baked, cooked over the stovetop or even boiled, but they remain nutritious either way.

Eating brussel sprouts can help reduce the severity of your common cold, as they can supply around 81 per cent of your daily recommended vitamin C intake. They are also abundant in vitamin K, which will help with your bone health. Brussel sprouts are even known to naturally decrease the body’s level of inflammation.

If you are plant-based, this is also a great source of omega-3 fatty acids that will ensure your body is working properly.

Oats

Oats are a filling cereal rich in fibre, multiple vitamins and minerals. This complex carbohydrate enhances one's health as it possesses beta glucans, a compound that has been studied in medical journals for its abilities to fight and prevent bacterial infections.

It's an incredible food to add to your diet if you suffer from high blood pressure or unstable blood sugar levels.

When purchasing your oats, try to find excellent quality steel-cut oats. This variety contains more good fibre and ranks lower on the glycemic index (meaning they are less likely to spike your blood sugar), compared to rolled oats.

Oats have been a staple in the Canadian diet since European settlement and are still a significant export of the country. In addition, the preparation of this cereal is quick and straightforward. You can find various fun ways to incorporate oats into your diet, like healthy sweet treats or Instagrammable cake-like baked oats, to name a few. Oatmeal is also a breakfast staple in many countries.

Rhubarb

This underrated vegetable is a healthy food with cancer-preventive properties. Rhubarb isn't as sought after because of its bitter taste, but when cooked properly, this vegetable turns sweet and can be used to make jam, chutney, and pies. You can also serve it as a side to your protein or toss it in a salad.

Rhubarb supports bone health due to the vitamin K1 and calcium it has. And did you know it also contains tons of antioxidants, even more than kale? These antioxidants will help prevent you from contracting illnesses and diseases.

If you’re someone with a green thumb, there’s even a local rhubarb variety called Canada Red that is easy to grow and would be a great addition to any garden project.

Buckwheat

This pseudo-cereal isn't considered a staple in most Canadians’ diets, yet it contains several undeniable health benefits.

D-chiro-inositol is a plant compound found in buckwheat that keeps your blood sugar levels in check, avoiding the formation of other diseases. Moreover, the presence of iron will help prevent anemia and boost your immune system. In addition to this, its high fibre content is beneficial to your digestive health.

You can use buckwheat to make baked goods or incorporate it into your daily salads. Perhaps if you try experimenting with this food, it might become the new staple carb in your pantry?

Garbanzo beans

Garbanzo beans, or chickpeas, are a great plant-based source of protein.

This legume is filling and contains choline, which can help humans improve their mood and memory. Chickpeas are also an effective remedy for constipation, as they have tremendous amounts of fibre. The indigestible resistant starch in garbanzo beans also helps develop a healthy gut.

If you are vegan, this is a must-have food in your pantry, as you can get 14.5 grams of protein per cup. The beans are primarily grown in Alberta and Saskatchewan and are readily available in dried and canned forms. You can add them to curries, salads or make hummus out of them.

Salmon

Salmon is an easy-to-cook, nutrient-dense protein that you need to add to your cold season diet plan.

This fish is an excellent source of omega-3 fatty acids, which work to reduce inflammation within the body. This is important as excess inflammation can lead to illnesses like cancer and several heart conditions. It also contains the mineral selenium, which has been shown to fight thyroid antibodies and promote good bone health.

The delicious fish is very versatile and used in several cuisines, ranging from Japanese sushi to Nordic gravlax. If you are ever in the Quebec region, you can even try catching your own Atlantic salmon in one of over a hundred salmon rivers.

Dark chocolate

Canada's rate of sugar consumption can be described as concerning, to say the least, with the average Canadian eating 26 teaspoons of sugar a day. If you have a sweet tooth, try switching from regular milk chocolate to dark chocolate, a guilt-free dessert that is healthy and delicious — this reduces the amount of sugar you consume and curbs your cravings!

Sneaking a few squares of dark chocolate into your diet can prove to be beneficial, as it has calcium, iron, and zinc that support the body and mind. In fact, studies have shown that eating 24 grams of dark chocolate per day can enhance one's mood, having potential antidepressant effects.

To ensure you are reaping the benefits of this food, consume dark chocolate that is 70 per cent or higher in cocoa.

Broccoli

Cooking broccoli takes just two to three minutes; adding this vegetable to your diet is a no-brainer to get in your needed vitamins and minerals.

This cruciferous vegetable contains antioxidants that help fight free radicals and build immunity. The bioactive compound within broccoli also ensures that your brain functions well and remains healthy. Interesting enough, this vegetable has more vitamin C than an orange, which is crucial in enhancing one's health.

Broccoli is grown in Ontario, British Columbia and Quebec, and you can grab a fresh bunch at local stores across Canada. Enjoy your broccoli as a side, in your stir-fry or soups to keep you warm every winter.