Boost your immune system this winter: Experts reveal the ultimate cold-weather wellness menu

Marilynn Manuel

Nutrition experts share advice for eating your way to health this winter with this essential food guide for beating colds and flu. 

• As winter approaches, so do nasty colds and flu.
• While it may be easier to pile on the meds and bury yourself under a pile of blankets, it's not always the best approach.
• Local dietician Lila Bruk and nutritionist Arianna Cottino have shared a list of the best foods to eat when you're under the weather.

Flu season is almost upon us, and so are days of feeling groggy, painful and simply not in the mood to do anything.

While eating may be the last thing on our minds when we aren't feeling well, eating the right foods is the best way to get yourself up and running, nutritionist Arianna Cottino shares.

Cottino said: As the seasons change and the weather turns unpredictable, many battle flu, colds, and other common illnesses. While over-the-counter medications can offer quick relief, the foods we eat are crucial in supporting our immune system and speeding up recovery. 

"From immune-boosting fruits and vegetables to soothing teas and nourishing broths, discover how you can harness the power of nutrition to fight off illness and restore your health. Whether in the throes of a cold or looking to prevent one, these healing foods are essential allies in your wellness toolkit," she says.

Citrus fruits 

According to Cottino, eating many citrus fruits will give you a great immune boost. They're packed with vitamin C, which aids in the production of white blood cells that fight infections. "Citrus fruits like lemons, limes, oranges, and grapefruits can significantly boost your immune system, thanks to their high vitamin C content. Vitamin C is crucial for the production and activity of white blood cells, which are essential for fighting infections. Additionally, the antioxidants present in these fruits help destroy free radicals, protecting cells from oxidative stress and reducing inflammation." 

Oily fish

Certain kinds of fish help boost the immune system by reducing inflammation. According to Cottino, fish like salmon encourage faster healing and recovery.

"Including oily fish like salmon in your diet can play a crucial role in boosting your immune system and aiding your body through colds and flu. Salmon is rich in omega-3 fatty acids, known for their anti-inflammatory properties. These fatty acids help reduce inflammation throughout the body, enhancing your immune response and making it more efficient at fighting infections." 

Berries

Another fruit to add to your list is berries of all kinds. Cottino shares how berries contain antibacterial properties which helps the body prevent secondary bacterial infections.

"Berries, including blueberries, raspberries, strawberries, blackberries, and goji berries, are powerful allies in boosting your immune system and helping your body heal from colds and flu. Rich in vitamin C and antioxidants, these fruits fight inflammation and oxidative stress, enhancing your immune defences. Additionally, the antibacterial properties of berries can help prevent secondary bacterial infections, further supporting your recovery. Incorporating a variety of berries into your diet ensures a strong immune response and overall better health."

Honey

This sweet treat is a familiar favourite for healing colds and flu, and there's a good reason for that. Cottino shares how it "actively combats colds and flu."

"Honey is a natural remedy renowned for its healing properties when it comes to colds and flu. Packed with antioxidants and antibacterial and antimicrobial properties, honey actively combats viruses and treats the symptoms of colds and flu. Its soothing effect on a scratchy or sore throat is well-known, providing relief and comfort during illness. 

"Moreover, regular consumption of honey can boost the immune system, making it more resilient against infections. Adding honey to your daily routine can be a sweet way to support your body's natural defences and promote overall wellness."

Garlic

Also an oldie but goldie, garlic is a staple in many kitchens. Not only does it flavour our food, but it also boosts the immune system.

"Garlic is a potent natural remedy for colds and flu, thanks to its high allicin content, a compound known for its antimicrobial effects. This compound fights against infections, helping the body combat the viruses responsible for colds and flu. Additionally, garlic boosts the immune system by enhancing the activity of white blood cells, which are crucial defenders against infections. 

"Its antioxidant properties further contribute to its healing benefits, supporting the body's overall immune response and promoting faster recovery from illness. Incorporating garlic into your diet during cold and flu season can be a flavourful way to strengthen your defences and support your health."

Warm chicken broth

Chicken broth is not only the perfect food to keep you filled and hydrated, but it also provides you with amino acids and minerals that replenish nutrients during illness.

"Chicken or other warm broth is often hailed as a comforting remedy for colds and flu, and for good reason. Not only does it provide much-needed hydration, but it also delivers essential nutrients that support the body's healing process. The warmth of the broth can help soothe a sore throat and alleviate congestion, making it easier to breathe.

She adds: "Additionally, the amino acids and minerals present in the broth help support immune function and replenish nutrients lost during illness. Whether it's homemade chicken broth or a vegetarian alternative, a warm bowl of broth can provide comfort and nourishment, aiding the body in its journey back to health during colds and flu."