The return of the chilly weather means that there are plenty of colds and flu around, and if you find that you are routinely hit with illness during the Winter months, it is certainly worth taking some time to consider if you are doing everything you can to optimise your immune function. The good news is that much of our immune function is influenced by the foods we eat on a daily basis, and as such, there is plenty we can do to support our immune system this Winter through hearty, nutritious food.

“This year it feels like winter has hit us early. That first frosty morning followed by a sniffle or tickle in the throat, reminds me to start taking better care of myself during the colder months,” says Susie Burrell, a leading dietitian and Tassal ambassador. “It's so important to prioritise our health. Some people don’t realise that our digestive health is closely linked to immune function, so by eating gut-loving, fibre rich foods, we can more effectively defend ourselves against sickness.”

“Another key nutrient that we need to pay a lot more attention to in our diet at this time of year is Vitamin D, with up to 1 in 4 Australian adults suffering from low Vitamin D levels during Winter ¹. Vitamin D helps to support our immune system and assists with the absorption of calcium which is essential for bone health. Also, low levels of Vitamin D have been linked to an increased risk of experiencing depression. From a dietary perspective, one of the richest natural sources of Vitamin D is oily fish such as Tassal Salmon.

Dietitian Susie Burrell shares her top foods to boost immunity this winter:

• Focus on brightly coloured veggies: The brighter the colour of the food, the richer the nutrient content. Including at least one of these foods in each meal will significantly boost your Vitamin C, Vitamin A and antioxidant intake. Think beetroot, kale, spinach, carrots, sweet potato and red capsicum or a veggie juice at brekkie, colourful salad at lunch and roasted veggies cooked in Extra Virgin Olive Oil.

• More oily fish: Oily fish is not only a rich source of the anti-inflammatory omega 3’s but also a rich source of Vitamin D, a nutrient lacking in the lives of many Aussies at the moment (1 in 4 Australians have a Vitamin D deficiency²). Ideally we should include salmon, sardines, mackerel or fresh tuna in our diets at least 2-3 times every week.

• Feed the gut: Immune function appears to be closely associated with the health of our gut and this means feeding the gut well every day with both probiotic rich foods such as yoghurts, miso, kefir and fermented veggies and teas as well as prebiotic rich veggies such as un-ripened bananas, asparagus, artichokes and onions and garlic.

• Shellfish: Giving the body enough iron to support immune function is also important, while bumping up your intake of oysters and mussels will also tick the box on your zinc intake which is crucial for immune cell function.

• Soup it up: Not only is soup a low calorie, vegetable rich option but when you make soup using a broth base you get the added benefits of carnosine which plays a key role in immune function by inhibiting the migration of infected cells around the body.

Tassal's delicious and nutritious salmon, prawn and barramundi products are available for purchase nationally from all major grocery retailers or from your local fishmonger or supermarket. For more recipe inspiration, visit www.tassal.com.au.