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Beating the winter germs..with an apple?
‘Adam and Eve ate the first vitamins, including the package’ so said American pharmacist and MD E.R. Squibb; and he wasn’t wrong!It’s that time of year again. The temperature outside is going up and down like a yo-yo, the radiators are going on, and with it the hankies are out; so how can a simple apple help?
Winter coughs and colds are generally caused by viruses which can spread rapidly as the weather closes in and we are in closer proximity to one another. Did you know, for example, that infectious droplets from a sneeze can travel at 100mph? Whilst a heavy cold may not necessarily be life threatening, it can make you feel pretty rough, and can have more serious consequences for the very young, the elderly, or anyone with a weak immune system.
The best way to approach the winter germ season is to build your defences to fight back naturally when you become exposed to these viruses. Your immune system needs around 20 very specific micro-nutrients to function effectively, and Vitamins C and A are just two of particular benefit. Maintaining a healthy gut by eating plenty of fibre is also vital since a large part of your immune system is based in the gut and this immune defence mechanism is controlled by colonies of ‘good’ bacteria.
So to the humble apple is a rich source of these important immune-boosting nutrients. Here’s what it contains and what it can do for you:
- Vitamin C – the ‘master’ nutrient which is integral to all parts of the immune system. It helps white blood cells replicate, and these are the cells which form our internal defence army for fighting infection. This clever vitamin is also anti-bacterial and anti-fungal and has anti-inflammatory properties.
- Vitamin A (found in apples as beta-carotene) is also antiviral and antibacterial, and also has antioxidant properties to help scavenge harmful free radicals which can cause damage in the body.
- Vitamin B; particularly B6, helps support the thymus gland – the gland in the body which produces the immune cells which fight infection.
- The apple skin also contains pectin – a soluble fibre which helps promote good bacteria levels in the gut; hence why eating the whole package is important.
The best bit about apples is, they are also low in calories, cholesterol and saturated fat, and can help stabilise blood sugar levels; all important factors in maintaining a healthy weight.
Different varieties of English apples are grown year round, so you should always be able to find a home grown variety whatever the season.
So next time you are doing your weekly grocery shop, make sure you include a bag of apples; after all there’s a great deal of truth in the adage “An apple a day keeps the doctor away!”
To find out which English apples are currently in season, visit www.englishapplesandpears.co.uk
For ideas on how to include apples in your cooking, visit my Recipes
The delights and temptations of market shopping.
I was reminded of the joys of fresh produce on a visit to Borough Market in London at the weekend. Having only ever walked past it when closed, curiosity got the better of me and we finally made the effort to make a trip, coming away with a bag full of treats – all healthy and delicious.
The sights and smells which hit you there remind me of the adage that we eat with our eyes; and having been seduced by a feast of colour, that was certainly the case. Digestion literally begins when we see foods and then smell them, and this stimulates the secretion of pancreatic enzymes to support the digestive process.
As well as being great fun, market shopping can be a significantly cheaper way of buying your fresh fruit and vegetables, with the added bonus of no wasteful packaging. The produce is usually locally sourced and tastier than you are likely to find in most supermarkets, and it was noticeable that only seasonal produce seemed to be available, so it’s a great way of supporting your local farmers to survive against the multiples. The only downside to ‘budget’ market shopping is the temptation of the treats which weren’t on your list but the ever-persuasive traders draw you towards. The mushroom pate was divine and so far this week has adorned a jacket potato and stuffed a chicken breast; and the Vietnamese chicken curry was mouthwatering.
Fresh spices were abundant offering an array of amazing ingredients for my next curry. Turmeric (or ‘poor man’s saffron’) is one of the healthiest spices available, containing curcurmin – a powerful chemical which has anti-oxidative and anti-inflammatory properties; great for supporting arthritis and allergies,and fantastic when added to basmati rice with pine nuts, onions and raisins to make fragrant rice. As for the L’Ubracio ‘Drunken Cheeses’ soaked in Italian merlot and cabernet wines, well – all in the cause of vital research!
Local Sussex traders were well represented. Sussex Fish from Seaford had some beautiful fresh cod, sole and pollock – all caught sustainably off the south coast; but Flax Farm Linseed Whole Foods from Horsham won the day with their FlaxJacks ®; all wheat free and some even gluten free, using quinoa and millet instead of oats – a real treat for the Coeliacs amongst you.
For their delicious recipes visit http://www.flaxfarm.co.uk/linseed_flaxjacks
Next time you are in London with some time to spare, go and visit Borough Market to savour the sites and scents, and in the meantime try exploring your local farmers market to see what there is to tempt you.
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