Live Life On The Veg
1st July 2026, By Carin Clegg, APD
There have been some really bad colds and flus going around. Let’s get the low down on what the evidence says about all those remedies.
Vitamin C
The most recent research shows that vitamin C supplementation does not reduce common cold incidence in the general population but may slightly reduce cold duration and severity.
Zinc
Zinc supplementation of ≥75 mg/day taken after the onset of a cold until the cold is gone may reduce overall cold duration and the duration of some symptoms.
Garlic
Unfortunately, there has not been enough research done to give us an answer whether garlic helps us to prevent or reduce symptom severity or duration of colds or flus.
Echinacea
Also, there is a lack of research studies to show that that echinacea products are effective for preventing or treating the common cold.
Everyone is different and what can work for one person may not work for another so if you find a supplement works for you, keep taking it but don’t push it on someone else if they find it does not work for them, perhaps sometimes it could be the placebo effect and that would be good enough!
Healthy Eating and Vegetables
It has been shown that people who have a healthy balanced diet get sick less and for a shorter duration. A healthy diet includes eating 5 serves or 2.5 cups minimum (for adults) of vegetables a day which is where most Australian’s fall short.
Veggies provide a huge range of vitamins, like vitamin A, B group vitamins and vitamin C which we all know is important for good immune health. They provide a range of antioxidants to keep inflammation at bay, and various minerals depending on the type of vegetable. Getting in a range of vegetables every day is advised. Vegetables also provide us with different fibres which is important for good gut flora which further strengthens our immune system and keeps us happy and regular.
What we know is that eating a wide range of vegetables will ensure that you get the wide range of nutrients from this food group. They are such an integral part of a balanced diet, however, most Australian’s struggle to get their 5 a day (or two and a half cups).
How can you get more veggies in your day?
Breakfast
- Cook your eggs with a side of veggies: tomato, mushrooms, zucchini, leek, baked beans,
- Try or a Spanish omelette with loads of veg: capsicum, peas and corn, mushrooms.
- Toppings with on Toast can include: avocado spread with slices of tomato baked beans, creamed corn, smashed pumpkin hummus or a vegetable dip
Snacks
- Vegetable Dips : There are so many tasty vegetable dips out there. You can use them with sticks, crackers or a spread on a piece of toast or bread. Smashed avocado, roast pumpkin, nut butters or seed pastes are great options too!
- Vegetable Sticks: On their own or for dippers, use more than the usual carrot, celery, cucumber. Try green beans, snow peas, sugar snap peas, broccoli and cauliflower florets or stalks, capsicum (red, green, yellow), cos lettuce (small leaves), halved cherry tomatoes.
- Corn on the cob or popcorn can make a great snack
- Roasted chickpeas or other roasted legumes.
Meals
You can make friends with Salad! A salad can be a great quick meal on it’s own, added to a sandwich or on top of a cracker.
- Use more than just lettuce, tomato and cucumber, there is a rainbow of mixed salad leaves like baby beetroot, rocket, carrot (grated/ sliced) beetroot (grated raw/ cooked sliced), green beans, snow peas, sprouts, bean shoots, celery, capsicum, corn, cabbage (red, green, wombok), bok choy, avocado, onion, shallot, olives, artichoke, blanched asparagus,
- Add some starch: left over roast vegetables or a can of corn
- Add some protein: cheese, eggs, meat, canned fish, legumes (like a 4 bean mix) or nuts
The more vegetables you add to your meal the more you can eat, it is called the buffet effect! Make sure you add more than 3 types of vegetables to your plate.
- Stir frys: What’s in the wok? The sky is the limit when it comes to stir fry veggies. In order of addition to the pan or wok try: onion, carrot, choko, radish (normal or daikon) broccoli, cauliflower, zucchini, mushroom, capsicum, green beans, snow peas, fennel, asparagus, celery then the last couple of minutes add cabbage (green, red, wombok), sprouts, shallot, Asian greens or spinach.
- Steaming is a great way to lock in those nutrients. In order of addition: potato, sweet potato, pumpkin, turnip, swede, beetroot, carrot, broccoli, cauliflower, zucchini, asparagus, peas, corn, beans, cabbage, Asian greens, spinach.
- Roast: Heat the house up, save time and washing up by cooking all your veggies in the oven. Starchy vegies include potato, sweet potato, pumpkin, parsnip, beetroot, swede, turnip. Non-starchy for half your plate include: carrot, choko, eggplant, zucchini, squash, mushroom, capsicum, fennel, celery, onion, leek, cabbage steaks. Use leftovers in a salad the next day.
Make leftovers go further
Bulk up leftovers meals when reheating microwave meals by adding finely sliced cabbage, greens, green beans or frozen peas and corn to the plate/bowl. They will be cooked whilst the rest of the meal is being re-heated.
It takes more than an apple a day to keep the doctor away so, enjoy your rainbow of colours to fight off those colds and flus!
If you or your family or kids need some expert support to help them learn how to love eating their veggies feel free to book in and check out my Garden Tour with Seed saving workshop to support fostering a curiosity around veggies for inspiration.