A nutritionist has said we should all be avoiding one food this winter to help ward off coughs, colds, flu, Covid anmd RSV – and has advised we try to eat more of one superberry that boost immunity. Nutritionist Dr Emma Patel says one common food could leave you more vulnerable to winter bugs, but there are ways to help ward off a virus.
Dr Patel told Ashridge Trees there are natural remedies to strengthen your defenses and one thing to avoid, adding: “Just 75 grams of refined sugar—roughly the amount in two sugary drinks — can impair the effectiveness of white blood cells for several hours.” These cells are crucial for fighting off infections, and their sluggish performance allows viruses to gain a foothold.
Sugar also fosters inflammation, a key factor in weakening immunity. “It’s not just about avoiding sweets and cakes,” Dr Patel said, adding: “Hidden sugars in processed foods, such as sauces, snacks, and even some breads, are equally harmful.”
Instead of sugary treats, D. Patel recommends adding immune-supporting foods to your diet, such as mulberries. This nutrient-rich fruit, high in vitamin C and antioxidants, has long been prized for its health benefits. Mulberries are particularly notable for their natural compound resveratrol, which has anti-inflammatory and antimicrobial properties. Studies suggest they can promote gut health—a critical component of overall immunity—and may help combat harmful bacteria and viruses.
Although cutting sugar entirely may feel overwhelming, small, sustainable steps can make a big impact. Dr. Patel offers these tips:
- Read Labels Carefully : Look for hidden sugars listed as sucrose, high-fructose corn syrup, or dextrose in packaged foods.
- Choose Whole Foods : Fresh fruits, vegetables, nuts, and seeds provide natural sweetness and nutrients without the immune-suppressing effects of refined sugar.
- Switch to Natural Sweeteners : Alternatives like raw honey or stevia are better choices, offering sweetness with a lower glycemic impact.
- Incorporate Immune-Boosting Foods : Beyond mulberries, add garlic, ginger, and leafy greens to your meals for extra immune support.
Winter illnesses can disrupt more than just your day—they can take a toll on your overall well-being. By making simple dietary adjustments, you can build resilience against seasonal challenges. “Taking charge of what you eat is one of the most empowering steps you can take,” concludes Dr Patel. “Avoiding sugar and embracing nutrient-rich alternatives, like mulberries, can keep you energized and healthy all winter long.
“Incorporating mulberries into teas, smoothies, or baked dishes can be an enjoyable way to fortify your immune system.”