Build your immunity against cold and flu by getting nutrition basics right

As we face a soaring cold and flu season, build your immunity by getting your nutrition basics right, writes Susie Burrell.

Winter has arrived with a chilly, blustery vengeance and, with it, a soaring cold and flu season.

After two years of very low influenza rates thanks to Covid lockdowns and working from home, 2022 has seen an explosion of cases — in the first four months of this year, 5049 cases have been recorded nationally and data from some states is already showing May figures alone will eclipse that number.

But before you rush out and buy the latest expensive supplements and vitamins spruced for their cold fighting properties, remember there is a lot to be said for getting your nutrition basics right when it comes to immunity.

The more we learn about the immune system, the more we come to understand that is the body’s overall nutritional status, determined by our daily food choices that supports optimal immune function. Ticking the box on our intake of key vitamins and minerals, keeping well hydrated and eating for gut health are all key components provide the foundation for the immune system to be at its best.

LOAD UP THE VITAMIN C

Vitamin C is what we think of most frequently when looking for an immune boost, however, there is only a small amount of scientific evidence that proves a high dose of Vitamin C can reduce the length of a cold once you have one. Nevertheless, Vitamin C helps to protect the body against pathogens and helps protect cells from damage so increasing our intake is associated with health benefits.

Vitamin C-rich fruit will give the body a significant energy hit, especially when recovering from infection.

A couple of serves of Vitamin C rich fruit, including berries, citrus and kiwi fruit, will give the body a significant energy hit, especially when recovering from infection.

CHECK YOUR ZINC

This nutrient is found in only a handful of foods, but it plays a key role in the development of the cells directly involved in immune function, so it’s worth paying attention to your zinc intake at this time of year.

Found primarily in lean red meat, seafood, legumes, nuts and seeds, aim to include at least one zinc-rich food in your diet each day.

FOCUS ON GUT HEALTH

Working towards better gut balance means the active inclusion of both pro and prebiotics.

Probiotics reintroduce good bacteria to the gut and are typically found in cultured yoghurts, fermented drinks, such as kefir, and fermented vegetables, such as sauerkraut and kimchi.

Prebiotics that are found in fibre-rich foods, such as asparagus, Jerusalem artichokes, leeks, onions, beans, chickpeas, lentils, pass through the digested tract undigested, feeding the good bacteria in the gut.

Aim to include both probiotic and prebiotic rich foods in the diet daily.

MAKE SOME SOUP

While all vegetable-based soup is a rich source of nutrients and fluid, specifically if it is soup made with a bone broth base that offers immune-related benefits. Bone broths contain a molecule called carnosine and it has been shown to help fight the early stages of the flu by inhibiting the migration of infected cells around the body.

Nutritionist Susie Burrell with a flu-beating soup.

PLENTY OF FLUID

Dehydration is surprisingly common in Australian adults, and dehydration will exacerbate cold and flu symptoms such as nasal congestion. As such, maintaining a high intake of fluids is one of the easiest way to support immune function and recovery from coughs, colds and flu.

THE IMMUNE SUPERFOODS

Kiwi fruit: one of the richest natural sources of Vitamin C

Brazil nuts: contains selenium, which reduces inflammation

Atlantic salmon: rich in protein, zinc and Omega3 fat

Lean meat: rich in iron and zinc

Eggs: contains 13 essential vitamins and minerals

Red capsicum: packed full of Vitamin C and beta carotene

Bone broth soup: source of carnosine

What about supplements?

Probiotics: may help to reduce cold and flu symptoms

Garlic: contains organotrisulfide which, along with Vitamin D, helps stimulate the production of the immune cells, macrophages.

Echinacea: research supports its use for reducing the likelihood and duration of the common cold.

Olive leaf extract: offers natural anti-inflammatory and antimicrobial benefits and contains double the antioxidant content than that of green tea.

Medicinal mushrooms: cooked varieties of shiitake, reishi and maitake mushrooms increase immune system activity and can be found in supplementary form.

Susie Burrell is a one of Australia’s leading dietitians, with two Honours degrees in Nutrition & Dietetics and Psychology

Originally published as Build your immunity against cold and flu by getting nutrition basics right