Hello spring: How seasonal eating supports your family’s immunity

As the final week of winter wraps up, the change to warmer weather is an important time to protect you and your kids’ immunity. Diet is a key opportunity for families to stay on top of the change in season.

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The arrival of spring means longer daylight and warmer temperatures, which (no surprise) gives our mood and energy levels a boost. 

And whilst that’s very exciting, this transition can also bring some hurdles. Allergen levels go up and viral infections change shape,  making it essential to strengthen our immunity. 

How can we do that? Fresh produce coming into season is a great place to start. They’re rich with vital nutrients that support immune function and your family’s overall health.

Vitamin C: A springtime powerhouse

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Aussie oranges are an exceptional choice for boosting immunity. 

They’re currently in season at supermarkets, are budget-friendly, and filled with nutrients.

Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. It also supports the production and function of white blood cells, essential for fighting off infections.

I love to cut up some orange slices as a fresh snack for my kids. This season is also perfect to prepare one of my favourite treats to make my kids from my upcoming cookbook, Eat Your Way to Healthy Hormones (available 27 August).

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Recipe: Chocolate coconut-dipped frozen oranges

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Prep: 40 minutes (+30 minute freezing time)
Cook: 20 minutes

Ingredients

• 4 oranges, skin and seeds removed and cut into segments, frozen
• Chocolate sauce
• 200g chocolate, chopped
• 2 tbsp. coconut cream
• 1 tsp. pure vanilla extract

Toppings

• Crushed nuts
• Hemp seeds
• Coconut
• Sprinkles

Method

• Line 1-2 baking sheets with baking paper.
• Pour toppings of choice onto plates.
• Add chocolate to a heatproof bowl, placed over a pot of boiling water. Continually stir until the chocolate has melted. Stir in the coconut cream and vanilla extract. Turn the heat to low.
• Take the oranges from freezer and start dipping the orange into the chocolate, twirling to make sure the orange is well covered, roll in toppings and place on the baking sheet.
• Repeat.
• Place back in the freezer for 15-30min until the chocolate has set.

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Other seasonal immune-boosting foods

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Spring marks the entry of so many yummy, nutrient-rich and immunity-boosting foods into supermarkets.

Leafy greens such as spinach and kale are in season and are excellent sources of vitamins A, C, and K, as well as folate and antioxidants. These nutrients help regulate immune function and reduce inflammation. Additionally, vegetables like broccoli and Brussels sprouts are high in vitamins and minerals that support the immune system.

Balancing your diet with a variety of fruits, vegetables, lean proteins, and whole grains will ensure that your family receives a broad spectrum of nutrients necessary for immune health. 

It’s also important to continue practising other healthy habits, such as regular physical activity, adequate sleep, and stress management. Your health needs a holistic approach.

 

Wrapping it up

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The winter-to-spring transition is a prime time to nourish and strengthen your family’s nutrition – whilst keeping things tasty. 

Aussie Oranges, with their high vitamin C content, are a standout choice for enhancing immune function and are readily available during this season. 

By embracing a diet rich in a variety of fruits, vegetables, and other nutrient-dense foods, families can support their immune systems and enjoy the benefits of a healthier, more vibrant spring.