Fabulous foods to fight cold and flu
However, the cooler months don’t necessarily have to equate with illness. Boosting your diet with nutritious comfort foods can do wonders for your immune system. This is particularly important for the elderly and anyone with a compromised immune system, because colds and flu can lead to other health complications.
Foods to focus on
Eating a balanced diet will provide your body with the essential vitamins and minerals it needs to function at its best, including helping the immune system to fight germs that cause colds and flu.
Focusing on foods of all colours (green, yellow, orange, red and purple) is the best way to ensure your body gets all the micro nutrients your immune system needs. In particular, you should ensure your diet includes plenty of the following nutrients, to improve your immunity:
- Vitamin C — capsicum (all colours), broccoli, sprouts, tomatoes, blackcurrants, kiwi fruit, berries and citrus fruit (oranges, lemons, grapefruit and limes)
- Vitamin E — broccoli, Brussels sprouts, almonds
- Selenium — Brazil nuts, meat and poultry
- Zinc — fish, oysters, seafood, beef, lamb, rolled oats, baked beans and pumpkin seeds
- Protein — red meat, poultry, fish, eggs
- Healthy oils — salmon, tuna, flax seeds and walnuts
Boost your breakfast
Breakfast is a great opportunity to start the day on a positive note when it comes to your daily nutrition. A bowl of warm porridge, made with whole rolled oats, and topped with berries and walnuts can give you comfort as well as a boost to the immune system.
For a healthy winter lunch that will raise your immunity and keep colds and flu at bay, why not indulge in some grainy toast or a muffin, topped with baked beans and an egg. If you’re looking for something more substantial, a slow-cooked meal made with beef and winter vegetables will definitely hit the spot.
One of the best ways to super-charge your nutritional intake is by eating warming, nourishing soups that make the most of seasonable vegetables. The best options are those that use stock as the base and contain lots of vegetables, and some protein. Don’t forget that adding legumes and beans is a tasty and affordable way to bulk up the nutrition.
As to the old adage that chicken soup is great for treating colds, well research suggests that may be true. A study found that chicken soup may contain a number of substances, including an anti-inflammatory mechanism that could ease the symptoms of upper respiratory tract infections.
What else can you do?
While eating well over the colder months is no guarantee that you’ll dodge all the germs, making nutritious food a priority over winter can reduce the likelihood and severity of colds. If you’re stuck for ideas, there are hundreds of healthy winter recipes available for free, online.
Other tips to avoid colds and flu this season include:
- Washing your hands thoroughly – before and after eating, and especially after coughing and sneezing
- Avoiding large crowds and other sick people
- Disinfecting surfaces regularly as these can harbour viruses
- Exercising regularly, where appropriate
- Getting plenty of rest as this improves your immune system
- Avoiding stress, as this weakens your immune system
- Taking a good-quality vitamin and mineral supplement to fill any nutritional gaps.
Please note: The information supplied is general in nature. Please consult your medical practitioner for individual advice.
More nutrition advice
Looking for more tips on maintaining a healthy diet? Check out our wide range of health tips from leading health professionals.
How Able Foods are shaking up the ready-made meal space Championing food accessibility and centring the voices of disability are core drivers of Able Foods, says co-founder Spencer Ratliff. After launching in 2020, Able Foods now offers a range of ready-made...
Maintaining Healthy Bowel Habits Passing a regular soft formed stool (poo or faeces) without straining on daily basis is an excellent way to start the day. However, many people experience great difficulty passing a bowel motion and spend a lot of time sitting...
Vitamin D: A practical guide One of the most important vitamins that our body needs to stay healthy is vitamin D. What’s even better is that it’s available for free from the sun! However, getting enough of this essential nutrient each day is no easy task. Vitamin D,...
This article is sponsored by Independence Australia, a social enterprise that provides choices for people living with a disability or other personal need, enabling them to regain and retain their independence within a supportive community.