A nutritionist has given hope to people currently struggling with the endless ‘lurgy’ which is sweeping the Uk currently. The NHS has warned of a ‘tripledemic’ of respiratory illnesses on the rise this year with soaring cases of flu, COVID-19 and respiratory syncytial virus (RSV)c.
Many people have spoken about coming down with colds which last for weeks which they just can’t throw off. However nutritionist Sandra Moñinohas claimed that there are ‘miracle foods’ people can eat to help fight flu and colds.
She said that fats contained within products such as olive oil or avocado and recommended foods rich in vitamin C, zinc, and healthy fats, Lavan Guardia reported.
She said: “The most effective for strengthening the immune system and preventing colds or flu are foods rich in vitamin C such as kiwi, strawberries, red peppers, or fruits like mandarins, pineapples, or oranges. Zinc is also an immune system precursor and is mainly found in red meats and shellfish like mussels, clams, cockles, and scallops.”
Another substance that assists the immune system is vitamin D. It’s not easy to find in foods but is available from sunlight and helps reduce inflammation in the body. “It’s also important to follow an anti-inflammatory diet with foods rich in omega-3 because inflammation keeps our system on alert and unable to fight the virus,” she adds.
But there are miracle foods or superfoods, as Moñino calls them, that help hormones work better. “These include those rich in fats like extra virgin olive oil, avocado, olives. Also dairy products. Additionally, I recommend oily fish, especially smaller ones like mackerel, sardines or anchovies for their anti-inflammatory effect. Now we should avoid overcooking them; better to grill, steam or bake at low temperatures.”
To prevent respiratory infections Ms Moñinohas said it’s important to consume nutrients like vitamins C, D, B12, zinc, omega-3 and iron found in red meats, mussels and legumes; its absorption improves with vitamin C. “Iron deficiency can cause anaemia just as lack of vitamin B12 can which is mainly obtained from animal proteins. If not consumed, it’s recommended to supplement with vitamins to avoid deficiencies as it’s essential for immune system functioning,” she explains. “Moreover, animal protein is important for balanced nutrition; if not included, supplements are crucial.”
The food to avoid is sugar. ‘Excessive consumption of sugar and processed foods triggers inflammatory processes in the body, which forces our immune system to divert resources to fight this inflammation instead of focusing on eliminating the infection,’ she explains. So reducing the consumption of sugar, refined flours, hydrogenated vegetable oils and other processed foods, as well as avoiding sweeteners, alcohol and tobacco, is advised.
We can also turn to natural remedies such as herbal teas to help alleviate symptoms. One of the most effective options is an infusion of ginger, turmeric, lemon, cinnamon and pepper. “Not only does it support the immune system, but it also has antioxidant and anti-inflammatory properties that help soothe the throat and improve congestion.”