Heart Foundation Tick Programme | Helping shoppers make healthier food choices

Hello Tick Club members

A special welcome to all of our new members, and welcome back to everyone else!

As winter descends it’s important to ensure we are feeding our bodies what they need to maintain a healthy immune system. In this issue Rhodi gives us some good advice on what nutrients are helpful during winter and in what foods we can find them.

Warm up your week nights with our Simple Lamb, Tomato & Chickpea Curry - so quick and easy to throw together, yet delicious and nutritious!

Thanks for all of your emails, please keep sending us your questions, suggestions, stories and ideas.

Immune Boosters

During the winter months humidity levels are lower (unless it’s raining) because cold air cannot hold as much water vapour as warm air (which is why we get condensation on windows). A cold and dry environment is hospitable for cold and flu viruses, as they can linger in the air and on surfaces for longer. The cold air we inhale can also cause our nose and throat passages to dry out, meaning the virus-blocking mucous that is our first line of defence is decreased.

You can improve your body’s resistance and help strengthen your immune system by ensuring you:

• Get enough sleep, and exercise regularly (to help manage stress levels > stress inhibits the immune response)
• Choose a balanced and varied diet, paying particular attention to the following nutrients during winter:

BETA CAROTENE

Main sources: carrots, pumpkin, kumara, butternut, peppers, apricots, peaches, spinach, silver beet.

Beta Carotene is a powerful antioxidant. Antioxidants are substances that assist the body to combat free radicals. Free radicals arise normally during metabolism, and are also created when the body neutralises viruses and bacteria. A good intake of antioxidants is important to combat free radicals, as free radicals cause oxidative stress (cell damage)
over time.

Beta Carotene can be found in bright orange and yellow fruit and vegetables and dark leafy green vegetables.

Note: Cook vegetables in their jackets to retain the protective properties of the outer skin.

VITAMIN C (ALSO KNOWN AS ASCORBIC ACID)

Main sources: kiwifruit, citrus fruit, melon, papaya, peppers, tomatoes, broccoli.

Vitamin C is important for the immune response and promotes resistance to infections. It is a water soluble vitamin which means it cannot be stored by the body for long periods of time, so needs to be consumed daily.

Vitamin C is also an antioxidant, and is found in most fruit and many vegetables, so aim for five or more servings of fruit and vegetables every day (a serving is
a handful).

Note: Vitamin C is destroyed by heat so try lightly steaming your vegetables or
eat them raw.

ZINC

Main sources: seafood, meat, poultry, milk and dairy products, legumes,
nuts, peanuts.

Zinc has an important role to play in immunity, and helps the body fight off viruses. A daily intake of zinc is required as the body does not store it effectively.
A zinc deficiency can result in a reduced white blood cell response to infections. White blood cells are sent to attack and destroy foreign organisms and help produce, transport and distribute antibodies to build the body’s immune system.

Note: Zinc from meat sources is easily absorbed, however zinc from plant foods is less bioavailable*. Vegetarians can help increase their zinc absorption by soaking legumes in water for several hours before cooking.

IRON

Main sources: meat, chicken, fish and seafood, beans, peas, pumpkin, kumara, dried fruits, oatmeal, iron-fortified cereals, wholegrain breads.

Adequate iron intake is essential for your immune system and it helps your body fight infection. If your body lacks iron, it cannot produce enough haemoglobin, the substance in your red blood cells that carries oxygen around the body and to the brain. An iron deficiency can make you feel tired, and can affect your body’s ability to produce white blood cells. White blood cells defend the body from infection.

There are two types of iron found in food. Haem iron is the most easily absorbed and comes from meat, chicken, fish and seafood. Non-haem iron comes from fruit, vegetables and grains and is less bioavailable*. You can increase iron absorption by eating a vitamin C rich food with meals.

*Bio-available is the degree and rate at which a substance is absorbed into
  the body.

Simple Lamb, Tomato & Chickpea Curry

This Mediterranean inspired tomato and coriander curry is a fantastic way to add colour and texture to your weeknight meals. It’s also cost-effective and easy to prepare.

The kids won’t notice the blended vegetables and legumes hiding in the fragrant tomato sauce, amongst the tender chunks of lamb.

Vegetarians can replace the lamb with cubed pumpkin and potatoes, and leftovers are ideal for lunch or the freezer.

Click here for the recipe.

Tick Talk Competitions

Terms and Conditions