Last updated on January 29th, 2025
What Should You Eat to Banish Winter Colds?
Winter wellness diet tips: As Winter often ushers in a wave of seasonal illnesses, from common colds to the flu and other viral infections. While it may not be possible to completely avoid exposure to germs, a growing body of evidence from British health studies highlights the role of diet in supporting the immune system. By understanding how nutrition impacts immunity, you can make informed choices to better protect your health during the colder months.
Debunking Common Myths
Should You Feed a Cold and Starve a Fever?
The old adage, “feed a cold and starve a fever”, lacks scientific credibility. According to British medical experts, the immune system requires consistent energy and nutrients to function effectively, regardless of the illness. A balanced diet rich in essential vitamins and minerals, alongside adequate hydration, is crucial for recovery. Even if you experience reduced appetite, prioritising nutrient-dense foods will help your body combat infections.
Research emphasises the importance of eating small, frequent meals that include high-quality proteins, whole grains, and a variety of fruits and vegetables. Skipping meals or drastically reducing caloric intake can impair immune responses, making it harder for the body to fight off infections.
Can Garlic Ward Off Colds?
Garlic contains allicin, a compound with antimicrobial properties that is activated when garlic is crushed or chopped. Research from British universities suggests garlic may modestly reduce the duration of cold symptoms. In a study published in the Advances in Therapy journal, participants who consumed garlic supplements over 12 weeks reported fewer colds compared to those who took a placebo.
To maximise its benefits, consume garlic raw or add it to dishes towards the end of cooking to preserve its active compounds. For a simple immune-boosting remedy, try mixing crushed garlic with lemon in warm water.
Will Potatoes in Socks Cure a Cold?
A popular myth claims that placing potato slices in socks can “draw out” toxins. However, no scientific evidence supports this practice. Instead, enjoy potatoes as a source of vitamin C, fibre, and potassium, which contribute to overall health. The British Dietetic Association (BDA) highlights the importance of incorporating starchy vegetables like potatoes as part of a balanced diet during illness.
Is Chicken Soup Effective for Recovery?
Chicken soup’s reputation as a cold remedy is not without merit. Studies show its steam can ease congestion temporarily, and the soup itself provides protein and other essential nutrients. Homemade versions with a variety of vegetables offer the best benefits for recovery.
The NHS Eatwell Guide recommends soups and broths as easy-to-digest meals that are hydrating and nutrient-rich. Including vegetables like carrots, celery, and onions ensures a healthy dose of vitamins and minerals.
Nutrients That Support Recovery
Vitamin C
Vitamin C is renowned for its immune-boosting properties. Consistent intake has been shown to slightly reduce the duration of colds. Foods rich in vitamin C include citrus fruits, kiwis, strawberries, and peppers. Maintaining regular levels is key, as sudden increases during illness offer limited benefits.
The National Health Services (NHS) recommends an average daily intake of 40mg of vitamin C for adults, easily achieved by consuming fresh fruits and vegetables.
Zinc
Zinc is vital for immune cell function and helps reduce the severity of viral infections. British dietitians recommend incorporating foods such as nuts, seeds, legumes, whole grains, and seafood to meet daily zinc requirements. Studies in the Journal of Clinical Immunology have shown that zinc supplementation can shorten the duration of cold symptoms when taken at the onset of illness.
Ginger and Turmeric
Both ginger and turmeric possess anti-inflammatory properties. Ginger tea can help alleviate nausea and discomfort, while turmeric, consumed with black pepper to enhance absorption, supports the immune system. These spices are versatile additions to winter diets.
The British Nutrition Foundation notes that curcumin, the active compound in turmeric, has potential benefits for immune modulation. Gingerol, found in fresh ginger, has been shown to combat inflammation and oxidative stress.
Hydration
Staying hydrated is essential for recovery. Hot drinks, such as herbal teas or warm lemon water, not only hydrate but also provide symptom relief. Teas containing chamomile or valerian can promote relaxation and improve sleep quality, aiding the body’s healing process.
The NHS advises adults to drink 6-8 glasses of fluids daily, increasing this amount during illness to counteract dehydration caused by fever or respiratory symptoms.
Foods to Include During Illness
Broths and Soups
These are hydrating and rich in nutrients. They also contain cysteine, an amino acid that helps thin mucus. Opt for homemade versions with added garlic, ginger, and turmeric for a nutrient boost.
Fruits and Vegetables
Focus on vitamin C-rich options like oranges, kiwis, and peppers. Leafy greens such as spinach and kale provide additional antioxidants that support recovery.
Whole Grains and Nuts
Excellent sources of zinc and sustained energy, whole grains and nuts help the body repair and maintain immune function. Quinoa, oats, and almonds are particularly beneficial.
Fermented Foods
Yoghurt, kimchi, and sauerkraut support gut health, which is closely linked to immune function. The British Society of Gastroenterology highlights the role of probiotics in maintaining a balanced gut microbiome during illness.
Foods to Approach with Caution
Dairy
While some believe dairy increases mucus production, scientific evidence does not universally support this claim. Those without a dairy intolerance can safely include it in their diet, as it provides protein and calcium essential for recovery.
Spicy Foods
Capsaicin in chillies may provide temporary congestion relief but can irritate sensitive stomachs. Moderation is key when adding spicy foods to your diet during illness.
Practical Tips for a Healthy Winter
- Plan Ahead: Stock your kitchen with immune-boosting staples like garlic, ginger, citrus fruits, and whole grains.
- Stay Active: Moderate exercise can enhance immune function but avoid overexertion if you’re unwell.
- Prioritise Sleep: Rest is essential for recovery. Aim for 7-9 hours of quality sleep each night.
- Practice Good Hygiene: Regular handwashing and disinfecting frequently touched surfaces reduce the spread of germs.
- Stay Warm: Maintaining a comfortable room temperature and wearing appropriate clothing can help prevent the onset of colds.
The Key Takeaways
While no single food or nutrient can prevent winter illnesses entirely, a balanced and varied diet plays a critical role in supporting the immune system. By prioritising hydration, nutrient-dense foods, and good sleep hygiene, you can bolster your body’s defences and recover more effectively when illness strikes. Embracing these scientifically supported strategies can make a significant difference to your health during the colder months. Stay nourished, stay hydrated, and keep well this winter.
