IT’S that time of year again (October to March) when we become more exposed to colds and flus.
Things you can include in your diet to hopefully reduce the likelihood and/or severity of these as well as other upper respiratory tract infections (URTIs) are vitamins, minerals, macronutrients, synbiotics and honey.
Vitamins (A, B6, B9, B12, C, D) and minerals (copper, iron, selenium and zinc) are involved in normal functioning of the immune system and are important too. These nutrients are found in carrots, pistachios, broccoli, dairy and plant soya milks, oranges, dark chocolate, beef, spinach, sunflower seeds, chicken and tofu.
Children and adults are advised to take a vitamin D3 supplement of 10ug daily. Drinks like Actimel, Biomel, Kefir and Yakult contain ‘friendly probiotic gut bacteria’ which provide a boost to our guts. This makes our immune system stronger. Fruits like apricots, bananas and watermelon contain prebiotic fibre that feeds the gut bacteria.
Protein is considered another fuel for the immune system with good sources including meat, fish, eggs, soya, mycoprotein (Quorn) and pulses like beans and peas. Honey is an interesting one for helping relieve coughs and seems to have a soothing effect on a sore throat due to its antiviral properties. Lemon is not a magic bullet or cure for a cold, but it is recognised as a comforting, supportive option in managing symptoms and can be good combined with honey, perhaps in a hot drink.
•Lee McCusker (BA; MSc; MSc; MSc; ANutr; SENr) is a registered nutritionist from Belfast and can be found on Facebook, Instagram and Twitter. Email: attentive nutrition@gmail.com
