The foods are packed with vital vitamins and minerals known to strengthen the immune system
A dietitian has revealed the top foods for fighting off unwanted winter illnesses such as colds and flu, claiming they will bolster your gut health and immune system. Around this time of year it seems impossible to avoid seasonal viruses.
The colder temperatures coupled with the fact we spend more time indoors among other people means that it’s easier for illnesses to spread quickly. While it is not possible to completely avoid these types of maladies, there are steps we can all take to help protect ourselves.
According to one expert, there are certain foods you can add to your diet for exactly this reason. Registered dietitian and gut health scientist, Dr Megan Rossi took to social media platform Instagram to explain more.
She said: “Fighting off a cold or the flu? After all the festive fun and family get-togethers, you might have shared more than just presents this season.
“There’s been a rapid increase in flu cases in the UK thanks to the ‘quad-demic’, and Australia also experienced its worst flu season on record. So if you feel a cold or the flu coming on, or are focusing on prevention ahead of New Year celebrations, then like me, it is time to start tapping into your gut – immune connection to up your first line of defence.”
She urged people to add nine “science-backed foods to your plate this week”. Dr Rossi said: “Aim to eat as many of them as possible over the next seven days along with upping your plant diversity as gut microbiome diversity has been linked with a lower risk of respiratory tract infections.”
Dr Rossi referenced a meta-analysis published in the Public Library of Science One journa l. This found a link between gut microbiome changes with Covid, flu, TB, pneumonia and recurrent respiratory tract infections.
“They are filled with nutrients and phytochemicals like vitamins A, D, C, E, B6 and B12; folate, copper, iron, zinc, selenium, flavonoids, fibre, omega-3 and curcumin, which strengthen your immune health.”
The foods she recommends are:
- Walnuts
- Garlic (raw)
- Sun-exposed mushrooms
- Firm tofu
- Carrots
- Barley grains
- Chia seeds
- Turmeric
- Broccoli
When it comes to tofu she specifically advised opting for firm tofu as it is “nearly double as nutrient dense” as silken due to the water content of the latter.
If you have a common cold, the NHS recommends the following to aid your recovery:
- Get plenty of rest
- Drink lots of fluid, such as water, to avoid dehydration
- Eat healthy food (it’s common for small children to lose their appetite for a few days)
- Gargle salt water to soothe a sore throat (not suitable for children)
- Drink a hot lemon and honey drink to soothe a sore throat
- Breathe in steam to ease a blocked nose – try sitting in the bathroom with a hot shower running
Find out about the symptoms you need to watch out for and get health advice with our free health newsletter from the Mirror
Medicines like paracetamol or ibuprofen can also help ease aches or lower a temperature. And decongestant nasal sprays, drops or tablets can be used to unblock your nose – but these should not be used by children under six.
The health body adds: “If you have a high temperature or do not feel well enough to do your normal activities, try to stay at home and avoid contact with other people until you feel better.”
