Monthly e-Newsletter

About the author : Sodexo Hong Kong, China
Published on : 11/4/24

    • As flu season coming, it is essential to prioritise supporting our immune systems. While the flu vaccine is an important measure, our dietary choices also play a significant role in maintaining our overall health and strength.

    KEY IMMUNE-SUPPORTING NUTRIENTS

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    • Vitamin C

    Vitamin C is a powerful antioxidant that helps protect our cells from damage and keeps our immune system running smoothly. It plays a key role in maintaining the skin’s defences, acting as barrier against harmful germs. Research shows that getting enough vitamin C can shorten the duration of colds and might even reduce the risk of pneumonia.

    For adults, the recommended daily intake is around 75-90 mg, but during times of illness or stress, some people benefit from higher doses – up to 2000 mg a day. You can find vitamin C in variety of fruits such as citrus fruits, berries and kiwi. It you’re not getting enough from your diet, supplements can help, but remember that vitamin C is water-soluble, so any excess is usually flushed out in urine.

    • Vitamin D 

    Vitamin D is often called the “sunshine vitamin” because our bodies can produce it when our skin get some sun exposure. This important nutrient plays a vital role in keeping our immune system in check, helping to activate T cells and b cells that fight off infections.

    Research suggests that having enough vitamin D can help lessen the severity and duration of respiratory infections, including the flu and COVID-19. Low levels of vitamin D have been linked to a higher risk of these illnesses. For adults, the recommended daily intake s about 600-800 IU (15-20 mcg), but many health experts recommend up to 4000 IU (100 mcg) per day, especially in winter when sunlight is limited.

    *IU = International Units – An internationally accepted measure of the biological activity of certain hormones and enzymes, as well as vitamins (fat-soluble)*

    • Zinc 

    Zinc is an essential mineral that our bodies need for numerous important functions. It’s crucial for a strong immune system, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc helps develop and maintain immune cells, which are key in fighting off infection from bacteria and viruses.

    Interestingly, research shows that taking zinc supplements within the first 24 hours of cold or flu symptoms can help shorten their duration and lessen their severity.

    RECIPES THAT ARE RICH IN VITAMIN C, D AND ZINC

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    Roasted Salmon with Sweet Potato and Broccoli

    Recipe

    Prep Time  Cook Time Total Time Serving   Calories
    10 min 30 min 10 min  2 407 kcal

    Ingredients

    • Salmon Fillets - 4 pieces
    • Medium Sweet Potatoes (Peeled and Cubed) - 2 pieces
    • Broccoli Florets - 2 cups
    • Olive Oil - 1 tbsp
    • Garlic Powder - 1 tsp
    • Ground Cumin - 1 tsp
    • Salt - 1/2 tsp
    • Black Pepper - 1/4 tsp
    • Lemon (Juiced) - 1 piece

     

    Instructions

    1. Preheat oven to 200°C.

    2. In a large tray or dish, toss the cubed sweet potatoes and broccoli florets with 1 tbsp of olive oil, garlic powder, cumin, salt, and pepper. Spread out in a single layer.

    3. Place the salmon fillets on the baking dish or pan.

    4. Bake for 18-22 minutes, or until the salmon is cooked through and the sweet potatoes are tender.

    5. Remove from the oven and squeeze the lemon juice over the top.

    Tofu Stir-Fry (Vegetarian)

    Recipe

    Prep Time  Cook Time Total Time Serving   Calories
    15 min 15 min 30 min  2 303 kcal

    Ingredients

    • Firm / Extra-firm Tofu (Cubed) - 350 grams
    • Medium-sized Broccoli Florets - 2 pieces
    • Red Bell Pepper (Sliced) - 1 piece
    • Mushroom (Sliced) - 100 grams
    • Garlic (Minced) - 2 cloves
    • Grated Ginger - 1 tbsp
    • Soy Sauce - 2 tbsp
    • Rice Vinegar - 1 tbsp
    • Sesame Oil - 1 tsp
    • Salt and Pepper - To taste
    • Canola / Olive Oil - 1 tbsp

     

    Instructions

    1. Heat oil in a large pan or wok over high heat.

    2. Add tofu, broccoli, bell pepper, mushrooms, garlic, and ginger. Stir-fry for 5-7 minutes, tossing frequently until the vegetables are tender-crisp.

    3. Reduce the heat to medium-low. Add the soy sauce, rice vinegar, and sesame oil. Toss everything together to coat the tofu and vegetables evenly.

    4. Season with salt and pepper to taste.

    5. Serve with rice or noodles.

    Immune-boosting Smoothie

    Recipe

    Prep Time  Cook Time Total Time Serving   Calories
    5 min 5 min 10 min  2 185 kcal

    Ingredients

    • Spinach - 30 grams
    • Kale - 30 grams
    • Banana - 1 piece
    • Pineapple Chunks - 150 grams
    • Orange Juice (No Added Sugar) - 240 mL
    • Ground Flaxseed - 1 tbsp
    • Grated Ginger - 1 tsp
    • Honey - 1 tsp (Optional)

     

    Instructions

    1. Add all the ingredients to a blender and blend until smooth.

    2. Pour into glasses and enjoy.

     

    SOURCE 

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