How to nutritionally support a cold or flu

1. Consume vitamin C

Vitamin C has many beneficial properties, most importantly is its crucial role in maintaining a healthy immune system. It is a cofactor for enzymes involved in regulating immune cells and helps the body to produce white blood cells, which are crucial for fighting off infections.

Try a simple bland breakfast such as a bowl of fruit salad that includes vitamin C-rich sources such as kiwi fruit (skin off), orange, grapefruit, blackberries and strawberries.

2. Ensure you are hydrated

Proper hydration is crucial for maintaining a strong immune system. When the body is well-hydrated, blood volume is sufficient to supply fluids, oxygen, immune cells and nutrients to vital organs, enhancing the immune system’s ability to function effectively.

Sip on ginger, honey & lemon tea during the day, aim for over 2L of water, adding bone broth to hot water can also provide you with some additional calories, protein and electrolytes.

3. Load up on vitamin A

Vitamin A is crucial for maintaining immune health. It enhances immune function by promoting the production of IgA in the intestinal tract and enhancing mucosal immune function.

Think orange pigmented foods such as sweet potato, carrots, mangoes, cantaloupe, pumpkin; also eggs, beef liver and dark leafy greens.

4. Consider zinc

Zinc is essential for maintaining a strong immune system, as it plays a central role in the development and function of our immune cells.

If you're taking a zinc supplement, be sure to have it with food to help prevent nausea.

Eat foods such as oysters, beef, pork, pumpkin seeds, cooked legumes, cheddar cheese.