WINTER viruses and bugs are spreading around the country – but there is a way to remain well by simply reaching into your kitchen cupboard.
Luckily, fuelling your body from the inside out to fight off nasties does not have to cost a fortune if you know what to buy.
Laura Stott looks at the best budget supermarket foods you can buy that will help you combat common cold-weather worries, all for around a pound.
Stock Cubes – Immune System Booster
NUTRITIOUS broth is cheap to make or buy, will warm you up and is perfect for winter-proofing health.
Experts agree its vitamin, amino acid and mineral density can boost your immune system to prevent cold and flu bugs taking hold, bolstering levels of vitamin A, B, K and E as well as providing helpful calcium, selenium and zinc.
Buy ready-made from supermarkets or make your own by simmering chicken, beef or pork bones along with veggies and herbs in a large stock pot over a low heat for 20 minutes.
You can even dissolve a stock cube in boiling water for benefits.
Try: Asda beef stock cubes (12-pack) 80p.
Sushi – Vitamin B12
A TRAY of sushi wrapped in nori seaweed can provide helpful vitamin B12.
It is scientifically proven to benefit those who suffer from depression or anxiety brought on by Seasonal Affective Disorder or winter blues.
Upping levels of B12 will also help strengthen the immune system to fight off seasonal viruses.
Seaweed, used as an ingredient in most packets of supermarket sushi, contains a compound shown to reduce viral loads, with some studies also suggesting it can shorten the lifespan of a cold.
Swap your sandwich for sushi once or twice a week, or switch ready salted for seaweed crisps instead.
Try: Tesco veggie sushi, 55g, £1.30.
Eggs – Zinc and Vitamin D
ONE study found the mineral zinc can help shorten the life of a common cold by as much as 30 per cent.
Making sure you have a healthy amount in your diet is sensible for combating bugs.
Oysters are one of the most well-known dietary sources of zinc.
But as well as being an acquired taste, shelling out on them won’t come cheap.
Instead, up your levels with eggs.
A large one provides around seven per cent of your RDA of zinc.
So whether you fry, boil or whisk up a few for an omelette, they are a great way to stay well over winter.
Try: Free-range medium eggs (six-pack) £1.60, Sainsbury’s.
Cornflakes (or any fortified cereal) – Iron
A BOWL of cornflakes for brekkie over the winter could be just as beneficial for your health as shelling out for a winter multivitamin.
Most UK cereals are fortified with vitamins and minerals, making them a great way to up your intake of natural essentials such as iron, calcium, vitamin B6 and folic acid.
Iron aids energy levels by boosting red blood cell proteins, and helps circulation for when the temperature drops.
A standard-sized bowl of supermarket flakes provides almost 3mg of iron – the same as a serving of spinach.
Try: Morrisons cornflakes, 79p.
Sardines – Vitamin D booster
NHS guidelines recommend all adults in the UK should increase their intake of food rich in vitamin D, or consider taking a 10mg supplement daily from October to March.
Vitamin D is crucial for bone, teeth and muscle health but our bodies cannot make it naturally without enough sunlight.
Food sources include oysters and steak fillets but one rich source is available for less than £1.
Tinned sardines contain around 40 per cent of an adult’s recommended daily allowance in one can, making them a great, healthy budget buy.
Have them on toast, mixed into a pasta sauce or enjoy on a pizza.
Try: Aldi sardines in tomato sauce, 49p.
Jacket Potatoes – Potassium
NATURALLY high in potassium and vitamin C, the humble spud is the perfect winter warmer.
They cost pennies but help to boost our immune system, fight off infections and provide the comforting starchy carbs many of us will find ourselves craving for energy at this time of year.
Around 100g of spuds will give you 20mg of vitamin C and 421mg of potassium.
But whether you opt for roast, boiled or chipped tatties, for maximum benefits make sure you leave the skin on.
A jacket spud is ideal, and you can add baked beans for protein and fibre.
Try: Baking potatoes (four) 59p, Asda.
Peanut Butter – Vitamin E
IF you suffer with itchy, flaking, dry and chapped skin in the winter, increase your levels of vitamin E, which is a vital component to keep it healthy.
It helps skin hold on to water and naturally boosts moisture levels.
All nuts are a great source but can be expensive.
A jar of supermarket own-brand peanut butter will save you pounds.
Around two tablespoons give you almost 20 per cent of an adult RDA of vitamin E and will taste great.
Jars with a low sugar content will be even better for you.
Try: Tesco crunchy peanut butter, 340g, £1.09.
Tinned Tomatoes – Vitamin C
VITAMIN C helps keep our immune systems fortified so we have the best chance of swerving those pesky cold and flu bugs.
It will also combat rough and itchy seasonal skin conditions.
A medium-sized tomato contains 17 per cent of an adult’s RDA of vitamin C, and tomato sauce is a great way to get a boost.
Use fresh tomatoes for maximum benefit by making a sauce for spag bol, scattering into a lasagne or dicing and adding to stews.
Or stock up on tinned tommies for the winter months.
Try: Sainsbury’s tinned chopped tomatoes, 400g, 47p.
