A healthy eating guide to avoiding winter colds and flu

November 11th, 2011 by Maria Zaretti BSc Hons DipION

Because episodes of colds and flu are more likely in the chilly winter months, prevention is key to staying infection free. Eating healthily will improve your immune system so that it can fight off infections more effectively.

Eating plenty of fruits, vegetables and salads packed full of antioxidant vitamins and mineral protects and strengthens our immune systems making us better able to ward off colds and flu.

Chose foods rich in vitamins A, C (and E), including carrots, broccoli, mustard greens, red peppers, oranges and blueberries. Vitamin C has antiviral effects, whilst vitamin A supports the lining of our lungs and helps prevent germs from entering the body. Vitamin E foods including green leafy vegetables, olives, sunflower seeds and almonds help maintain the function of our white blood cells, which are major components of our immune systems. Brightening up your cereal with berries and slipping some olives into salads and sandwiches will help increase your resistance to infection.

The minerals selenium and zinc, found in nuts, seeds, and mushrooms, are also crucial to fighting off winter colds and flu. Have a few pumpkin seeds handy as a tasty immune-boosting snack.

Eliminating toxins from our bodies that could burden our immune systems helps us stay healthy and able to fight off infections effectively. Eating fibre rich whole-grains, brown rice, beans and vegetables, and drinking plenty of water (about 6-8 glasses every day) ensures toxins are eliminated.

Aim to eat a little protein at every meal. Fish, eggs, nuts and seeds, lentils, beans and tofu are all good sources. Protein is essential for the rapid production of immune cells that help fight infection.

Cut back on sugary foods and caffeine. In excess these foods cause our blood sugar levels to increase which in turn depletes our body of Vitamin C. Fruit is a healthier alternative to cakes and biscuits. It contains sugar in a natural, balanced amount with other beneficial nutrients. Alcohol increases susceptibility to infections so drink moderately and avoid a liquid lunch!

Our immune systems response to infection can become 'sluggish' and less efficient after a high fat meal. Choosing lean cuts of meat, trimming visible fats and switching to low-fat diary will help keep your fat intake in check. Also avoid exposing cooking oils and fats to high heat since this can produce immune damaging chemicals.

Catching a cold or flu this winter is not inevitable! Try the suggestions above to boost your immune system while enjoying the pleasure of whole, natural, fresh foods.