Hello everyone, my name is Hayley Cotterell and I’m in my final year studying Nutrition at Curtin University here in Perth. Welcome to my Winter Wellness article!

This is the first in a monthly series of wellness food features I’ll be writing from now on.

If you follow us on Instagram or facebook, you may have seen the following information posted online already. Here is the full article and I hope you find it useful and of interest.

Seasonal Eating

One of my top tips to ensure you’re getting the most nutrients, as well as a wide range of vegetables in your diet is to check out what’s in season in your country!

In Australia we experience a wide range of climates and this gives us the ability to grow a wide variety of fresh produce. If produce grows in good soil, it can improve the nutrient quality. This is why we choose to source our fruit and vegetables from the rich soils of the Southern Forests region in Western Australia.

These are some of the seasonal vegetables I would recommend including in your winter cooking:

Broccoli
Cauliflower
Leek
Pumpkin
Radish
Fennel
Silverbeet

There are many ways to cook these vegetables to include in your diet during the cooler weather. Check out the following on The Cooks Collective website for inspiration click the recipe title to be taken to the page.

Vitamin D – isn’t that from the sun?

In Australia we’re pretty lucky – it’s often sunny outside even in winter! Many countries with less sun, or individuals with darker skin, suffer with Vitamin D deficiencies. The cloudy weather and staying inside however, means our skin doesn’t see as much sun during winter, and therefore produces less Vitamin D.

Vitamin D is important for bone health as it determines how efficiently your body absorbs calcium. There are a few food pairings that improve nutrient absorption and Vit D, Calcium is one of them (more to come…). Vit D also helps with muscle growth and overall health.

Vitamin D is a bit trickier to get from food sources. It is present in fish, eggs and some types of mushrooms – however most people only get 5-10% of their Vit D from food.

The best source is the sun!

A special reaction that requires exposure to UV radiation from the sun, produces vitamin D in your skin. In saying that, it’s this same radiation that can cause skin cancer – the skin can only store a certain amount of Vit D, so extended periods in the sun doesn’t equal more Vit D. It’s recommended to get a few minutes of sun exposure (without sun protection) mid-morning or mid-afternoon each day.

There are no symptoms but if you feel you are not getting outside enough If you think you may be deficient, seek advice from your GP. I don’t recommend taking any supplements without advice from a health professional.

Vitamin C – does it REALLY get rid of colds?

It’s common to hear the recommendation to take Vitamin C to help your cold, however, this is a bit of a myth…

Vitamin C is a water-soluble vitamin, meaning it’s difficult to have so much in your diet that it can be harmful to your body. Any excess is excreted. Over-consumption (1000mg+ per day) can result in orange-coloured urine and stomach pain – these symptoms are only really present when taking supplements (lots of it). The role of Vitamin C is body-wide! It is necessary for the growth, development and repair of all tissues in the body. Think bone health, wound healing, collagen formation and blood vessel integrity. Pretty important.

Vitamin C supplements won’t reduce your chance of getting a cold significantly, or help to treat it. If anything it may lessen the length of your cold when you have one.

If you have a Vitamin C deficiency (which is quite rare), your immune system may be weaker and therefore supplementation may help you.

Some fun facts:

On average, 40% of Vitamin C comes from vegetables and 19% from fruits for Australians
Red capsicums have nearly 3 times as much Vitamin C as an orange
Vitamin C is actually quite delicate, so raw and freshly chopped fruit and veggies will have the richest content (as compared to cooked)
Smokers can have reduced ability to absorb Vit C (and other nutrients)
Vitamin C assists in absorption of iron from vegetables such as spinach. So eat an orange or have a glass of OJ when eating iron-rich foods.

The best way to ensure you’re getting enough Vitamin C is by eating a varied diet with plenty of fruits and vegetables (kiwi, tomatoes, red capsicum and broccoli to name a few).

SAD in Winter?

Not as nutrition focus, however just as interesting I think! Seasonal Affective Disorder (SAD) is a type of mood disorder that some suffer with over the winter months or in countries that experience cloudy weather. Ultimately, the less sunlight seen and/or experienced, can result in symptoms related to depression.

A lot of people appreciate sunny weather and blue skies, therefore a lot of people feel down when it’s dark and cloudy. However, SAD can be a bit more serious than a bad day. If you’re concerned that the darker months or weather are affecting, you – reach out to your GP for assistance.

Cooks Collective Recipe Feature:

Soy Lemon Salmon, Sesame Roasted Carrots, Fragrant Rice, Baby Peas and Soft Herbs

I picked this recipe because it’s simple, but seriously delicious and has components that tick all my nutrition boxes!

We hear people talk about a ‘balanced’ meal, but what does this actually mean?

Protein: incredibly important to maintain muscle mass and is a building block for all sorts of chemical and physical processes in your body. Salmon is our source in this recipe.
Vegetables/Plant foods: Including veggies in each meal ensures fibre and micronutrient intake. Plant foods assist with maintaining a healthy microbiome. In this meal there are carrots, baby peas, dill, ginger, coriander, chives and sesame seeds!
Carbohydrates: Carbs = energy! Carbohydrates are our friend, they’re literally what our body run on. Rice is a great source of carbohydrate and is not to be feared either.
Healthy Fats: Salmon is having a double appearance, what a powerhouse. Omega-3 has many benefits for inflammation-related and cardiovascular illnesses.

If you aim to include these components in most of your meals, you’ll feel great and your body will thank you for it! Mixing up different sources of protein, plant foods, carbohydrates and healthy fats can be a helpful way to structure your meals. I’m also a sucker for any Asian flavours! This is a fun, different and easy way to eat salmon too.

I hope you enjoyed thisarticle. I certainly enjoyed writing it. If you have any requests for future topics, let me know at info@thecookscollective.co

Hayley.