While some foods can support the immune system, there are certain myths that need busting
There’s no shortage of ‘advice’ on what to eat to ward off winter colds and flu. Perhaps you’ve been urged by a family friend to stock up on oranges or take a daily spoonful of honey to keep unpleasant symptoms at bay.
Now, a biomedical science lecturer has explored whether there is actually any real science behind these claims. While he noted that certain foods may indeed support the immune system, there are also some myths that need clearing up. Dr Gareth Nye, of the University of Salford, told the Mirror: “The general consensus is that a healthy, varied diet is crucial for supporting your immune system to function optimally and prevent immunodeficiency, which is when you are more susceptible to illness.
“While you can’t ‘super-charge’ or ‘boost’ your immune system beyond its vnormal, healthy function, a diet rich in specific nutrients provides the necessary building blocks and defences for your body’s immune cells.”
Overall, Dr Nye highlighted four key vitamins that may support healthy immune system functioning. Vitamin C, found abundantly in fruits like oranges and strawberries, as well as in vegetables like broccoli, Brussels sprouts, and peppers, was among them.
This viewpoint is supported by the NHS, which states that vitamin C – commonly known as ascorbic acid – not only shields cells but assists in maintaining healthy skin, blood vessels, bones, and cartilage, too.
The importance of vitamins A, D, and E is similarly highlighted by both Dr Nye and the NHS. Including vitamin D in your diet is especially crucial during winter months, as less is produced by the body in response to sunlight.
“Focus on the vitamins such as vitamin C, A, D and E,” Dr Nye continued. “These vitamins are important to control the immune system and repair and maintain the respiratory system. Overall, protecting our bodies from infection and long-lasting symptoms.
“Vitamins also include antioxidant capacity which help cells manage inflammation and the negative aspects associated. Essentially, when you are sick, you need food rich in fruit and vegetables and avoid the ultra-processed foods, although following this guidance is good to help prevent getting sick in the first place.”
Beyond this, certain evidence suggests that honey may help alleviate symptoms associated with the flu or a cold. Although not a confirmed ‘cure’, a 2020 review suggests it might reduce the illness duration by a day or two in certain cases.
Dr Nye continued: “Honey may not ward off colds, but it does seem to help if you have one. Reviewing 14 studies of almost 1,800 people with upper respiratory infections being treated with either honey or usual methods showed that honey appeared to improve symptoms and even shorten the duration of symptoms by a day or two.
“These were just observations, though, as it is incredibly hard to get a constant ‘illness’ to be certain. Definitely worth a go though.” On a separate note, he added: “Drink plenty of fluids during this time of year to prevent mucus buildup and dehydration, which can make colds feel worse. Remember, colds and flus are not caused by cold weather.
“Although cold weather can make your body more prone to getting symptoms and make it easier for the virus to spread, it’s actually more linked to staying inside longer with other people.
“You are much more likely to catch a cold or flu by staying inside for longer periods. Try to get fresh air when you can and keep up with regular hand washing with soap and warm water.”
For more details on vitamins and minerals, you can also visit the NHS website here.
