“Every year I seem to go down with a cold or flu straight after Christmas. Can you suggest some supplements or diet tweaks that I could try to help build up my immune system naturally?”
Clinical nutritionist Suzie Sawyer answers:
Try echinacea
Echinacea has been used for centuries to help ward off colds and other nasty bugs. It supports the immune system by increasing the production of white blood cells which help protect the body from infection.
It’s particularly effective if you’ve been surrounded by sniffling family and friends over the festive period and want to protect yourself from catching a cold too. But if you do pick up a cold or flu this new year, echinacea also contains natural anti-viral substances, which may help reduce the symptoms and help you to feel better faster.
Plump for pelargonium
A member of the geranium family and native to South Africa, pelargonium has recently been enjoying a surge in popularity as a natural alternative to antibiotics.
Start to use pelargonium at the first sign of a cold, whether that’s a sniffle or a sore throat: research shows it helps to kick-start your body’s natural defences as well as helping to relieve typical cold symptoms such as a sore throat and a blocked nose. It may also prevent secondary infections such as bronchitis, which can set in after a bad cold or bout of flu.
Go for shellfish
Clams, crab, lobster, oysters, and mussels may not be part of your normal diet, but it could be worth making an exception this January. Shellfish are packed full of zinc, one of the hardest working minerals, and have an essential role to play in supporting the immune system. Zinc also combines well with immune-boosting vitamin C, so squeezing some lemon over your shellfish can increase the benefits.
However, if you are not a fan of shellfish, eggs and wholegrains such as brown rice, pasta or quinoa, are all good sources of zinc. And if you do like shellfish why not combine the two and cook up a nutritious paella, with brown rice and a range of shellfish for an immune-boosting, zinc-filled treat!
Feed your gut
A lot of our immune system cells reside in the gut and studies show that probiotics can lower the chances of having at least one upper respiratory tract infection by around 47 per cent. Fermented foods such as kimchi and sauerkraut are good sources. Prebiotics like bananas, leeks and raw onions are also important so try to include them in your diet too.
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