As the United Kingdom faces a significant rise in hospitalisations due to a “super flu,” dietitian Katie Sanders has identified seven ingredients that could help alleviate symptoms of colds and flu this winter. The surge in cases has prompted individuals to seek reliable advice, highlighting the importance of expert guidance over social media suggestions.
Key Ingredients for Winter Health
Katie Sanders, a verified professional on the healthcare review platform Doctify, emphasizes that while no single ingredient can serve as a cure, incorporating specific foods into one’s diet can support immune function and ease symptoms. Among her highlighted ingredients, Vitamin C is notable. Sanders explains that it does not prevent colds but can shorten their duration and lessen severity, particularly when consumed regularly before symptoms arise. She suggests obtaining Vitamin C from a balanced diet rich in fruits and vegetables like berries, citrus fruits, and peppers.
In addition to Vitamin C, Zinc plays a critical role in combating cold symptoms. Sanders notes that zinc lozenges, particularly those containing zinc acetate or zinc gluconate, have shown efficacy in reducing the duration of colds when taken within 24 to 48 hours of symptom onset. Research indicates that using zinc lozenges correctly can decrease cold duration by approximately 2 to 3 days. However, she warns that zinc tablets or multivitamins do not provide the same benefits, stressing the importance of using the correct form.
Natural Remedies for Relief
Another ingredient that has garnered attention is elderberry extract. Clinical trials have demonstrated its potential to reduce the duration and severity of flu-like symptoms, especially when taken early in the illness. The compounds in elderberry appear to possess antiviral properties, aiding in recovery from symptoms such as fever and muscle aches. Sanders advises consuming elderberry in commercially prepared forms, as raw elderberries can be toxic.
Ginger is another staple recommended by Sanders for its ability to alleviate nausea, sore throat discomfort, and general inflammation. Its active compounds, such as gingerols and shogaols, have both anti-inflammatory and mild antiviral effects. Warm ginger drinks may also aid in hydration and provide relief from congestion.
In addition to these well-known ingredients, Sanders introduces three lesser-known options that can offer significant support during the cold and flu season. Blackcurrants are rich in Vitamin C and polyphenols, which help reduce inflammation and bolster the immune response. Thyme has been shown to ease coughing, while foods rich in quercetin, such as apples and onions, offer natural antiviral benefits. Lastly, pineapple and its enzyme bromelain are noted for their soothing effects on sore throats and sinus congestion.
While Sanders emphasizes that these ingredients should not replace fundamental health practices like rest and hydration, incorporating them into meals and beverages can provide meaningful comfort during illness. As the “super flu” continues to impact many, awareness of these dietary strategies may help individuals better navigate the cold and flu season.
