Dietitian Reveals 7 Key Ingredients to Combat Winter Illnesses

The United Kingdom is currently facing a surge in “super flu” hospitalisations as the cold and flu season intensifies. In response to this health crisis, registered dietitian Katie Sanders has identified seven ingredients that could help alleviate the symptoms associated with these winter ailments. Her insights, shared through the healthcare review platform Doctify, encourage individuals to consider expert advice while navigating these challenging health issues.

Seven Ingredients for Relief

Sanders highlights that while many turn to social media for guidance, expert recommendations are crucial during the cold and flu season. Among her top recommendations is Vitamin C, which, according to Sanders, does not prevent colds but may help shorten their duration. She explains, “Regular daily intake has been shown to slightly shorten the duration of colds and reduce symptom severity, particularly in children and in people under physical stress.” While the benefits are modest, they are most effective when Vitamin C is consumed consistently before symptoms arise, rather than as a high-dose remedy once illness has already begun.

Sanders advises that a balanced diet rich in fruits and vegetables—such as berries, citrus fruits, kiwis, tomatoes, and peppers—can help individuals meet their Vitamin C needs. “Overall, Vitamin C supports immune function and is helpful as part of a wider self-care approach during cold and flu season,” she adds.

Another significant ingredient is Zinc. Sanders notes that zinc lozenges have the most evidence supporting their effectiveness in reducing the duration and severity of cold symptoms, provided they are taken within 24 to 48 hours of symptom onset. “Zinc seems to function by inhibiting viral replication in the upper respiratory tract,” she mentions. Lozenges containing zinc acetate or zinc gluconate, typically in doses of 13 to 25 mg, have been the focus of numerous studies showing a reduction in cold duration by approximately two to three days when used correctly.

Sanders warns, however, that zinc does not reliably prevent colds, and zinc tablets or multivitamins lack the same benefits. “In summary, zinc lozenges can be a useful short-term option at the very first sign of symptoms, but they are not a replacement for rest, hydration, and good nutrition,” she states.

Additional Supportive Ingredients

Another ingredient that has shown promise is elderberry extract, which has been supported by several clinical trials. “Elderberry has been demonstrated to help reduce the duration and severity of flu-like symptoms, especially when taken within the first 48 hours of illness,” Sanders explains. The active compounds in elderberry exhibit both antiviral and anti-inflammatory effects, potentially blocking the virus’s ability to attach to and enter cells. Studies indicate that patients with influenza-type illnesses experience a faster recovery of symptoms such as fever, muscle aches, congestion, and cough compared to those receiving a placebo.

Elderberry is typically available as a syrup, liquid extract, capsules, or gummies. Sanders advises caution, noting that raw or unripe elderberries can be toxic. “Stick to commercially prepared products,” she urges, adding that while elderberry does not prevent cold or flu infection, it can provide useful short-term support during early illness.

Ginger is another ingredient that Sanders recommends for its ability to ease nausea, sore throat discomfort, and general inflammation during viral infections. “Its active compounds (gingerols and shogaols) have anti-inflammatory, antioxidant, and mild antiviral effects, and can help relax the airway and soothe the cough reflex,” she notes. Warm ginger drinks, made with fresh ginger infused in hot water, can also support hydration and help clear nasal passages through steam inhalation.

While ginger does not prevent cold or flu infections, it can enhance comfort during illness. “Most studies use fresh ginger rather than dried powder, capsules, or syrups, although all forms may help to some degree,” Sanders adds.

In addition to these primary ingredients, Sanders points out three lesser-known options that can provide support. Blackcurrants are rich in vitamin C and polyphenols, which help reduce inflammation and bolster immune response. Thyme has been shown to ease coughing, particularly at night. Foods rich in quercetin, such as apples and onions, offer natural antiviral and antioxidant properties, while chilli can assist with blocked noses by improving mucus clearance. Lastly, pineapple and its key enzyme, bromelain, can soothe sore throats and alleviate persistent sinus congestion.

In conclusion, Sanders emphasizes that none of these ingredients are cures for cold or flu. “Rest, hydration, and warmth will always do the heavy lifting,” she states. Nevertheless, incorporating these ingredients into daily meals and warm drinks can offer meaningful comfort and symptom relief during the winter season, especially when feeling run-down.