As the year draws to a close you are probably winding down, enjoying the festivities and preparing for your New Year celebrations. Unfortunately, the end of the year also brings with it an increased risk of contracting the common cold and the flu. These viral infections can leave you feeling weak, tired and in the worst cases completely bed ridden.

The good news is that you can protect yourself by supplying your body with the right foods. Making the correct dietary choices gives your body the fuel it needs to supercharge your immune system and fight these nasty infections. Today I will be helping you fuel up with 10 natural foods that fight colds and flu:

1) ALMONDS

Almonds are a healthy snack that can be eaten any time you feel a little peckish. They help fight colds by supplying your body with 4 powerful nutrients – gallocatechol (which may boost the immune system based on provisional studies), protein (which is used to create the antibodies that the immune system uses to fight disease), vitamin B2 (which keeps your immune system healthy) and vitamin E (which supports the production of bacteria killing B cells).

Cold & Flu Fighting Nutrients In Almonds:

2) BEEF

Beef is a tasty meat that can be eaten as part of a roast or mixed in with chilli peppers and mushrooms to create a highly effective, cold and flu fighting stew. It gets its immune boosting properties by being rich in iron (which supports the production of antibodies and immunity building T cells), protein, selenium (which helps the body produce antibodies) and zinc (which supports the production of various white blood cells).

Cold & Flu Fighting Nutrients In Beef:

3) CHILLI PEPPERS

If you are a fan of spicy foods then you will be happy to see chilli peppers on this list. These scorching vegetables can be used to create a curry or spice up any dish. They contain high levels of 4 nutrients that protect against the common cold and the flu – beta carotene (which is converted into the immune system boosting vitamin A), capsaicin (which relieves the congestion associated with colds and flu), vitamin B6 (which supports a healthy immune system) and vitamin C (which supports the production of white blood cells).

Cold & Flu Fighting Nutrients In Chilli Peppers:

4) GARLIC

As long as you are not planning to head out later on, eating garlic is a perfect way to stop yourself contracting the common cold or the flu. If you are feeling adventurous you can eat a whole clove of garlic raw.  However, if that doesn’t sound too tasty, you can chop a clove or 2 into small pieces and add them to your cooking. The reason garlic is so effective at preventing these viral infections is because it is full of germanium (which boosts the immune system by increasing the number of antibody forming cells and  increasing the effectiveness of the immune system), protein, selenium, vitamin B1 (which strengthens the immune system), vitamin B6 and vitamin C.

Cold & Flu Fighting Nutrients In Garlic:

5) GINGER TEA

If you are full of cold or flu then a hot drink is exactly what you need. However, hot water alone only numbs your throat and does not deal with the actual infection.  By making that hot drink a ginger tea you get an extra protective kick. Ginger tea is loaded with the phytonutrient gingerol which boosts the immune system by stimulating the production of dermicidin (a protein that protects against invading microorganisms).

6) GREEN TEA

Green tea is most well known for its cancer fighting properties.  However, cancer prevention is just 1 of the many health benefits associated with drinking this hot beverage.  Provisional studies suggest that the gallocatechol and theaflavin in green tea are both very effective at keeping your body safe from the common cold and the flu.  Further studies are needed before these virus fighting properties can be confirmed but it certainly won’t do any harm to treat yourself to a cup or 2 of green tea each day.

Cold & Flu Fighting Nutrients In Green Tea:

7) MUSHROOMS

Mushrooms are a highly nutritious vegetable that can be added to many meals. If you are stuck for ideas, try mixing some mushrooms in with the leftover turkey from Christmas dinner to create an immune boosting casserole. In terms of nutrients, mushrooms contain high levels of selenium, the B complex vitamins B1,B2, B3, B5, B6, B9 (which work together to strengthen the immune system) and zinc. This powerful combination makes mushrooms an excellent choice for anyone who is trying to prevent a cold or the flu.

Cold & Flu Fighting Nutrients In Mushrooms:

8) ORANGES

Oranges are a juicy snack that can be eaten at any time of the day.  They are a popular choice when it comes to protecting against colds and the flu due to their high vitamin C content.  However, this is not the only ingredient that makes oranges so effective.  They are also rich in the immune boosting nutrients beta carotene, hesperidin, vitamin A, vitamin B1 and vitamin B9.

Cold & Flu Fighting Nutrients In Oranges:

9) YOGURT

Yogurts are an excellent cold and flu fighting food. They can be eaten on their own or if you want to double their viral fighting properties you can chop up some almonds and mix them in.  Alternatively, you can add some berries to the yogurt to create an all round health boosting snack.  In terms of nutrients, yogurts contain high levels of vitamin B2, vitamin B5, vitamin B12 and zinc. However, the main reason for their effectiveness is lactobacillus casei – a bacteria which boosts the immune system.

Cold & Flu Fighting Nutrients In Yogurt:

10) TURKEY

Turkey is not just the traditional Christmas roast. It is also a fantastic way to keep your body safe from colds and the flu.  Turkey’s protective properties come from its impressive nutrient profile. It is packed full of protein, selenium, vitamin B3, vitamin B6 and zinc which collectively give the immune system a real kick.  So if you want to minimise your chances of contracting these viral infections make sure you take full advantage of all the Christmas dinner leftovers.

Cold & Flu Fighting Nutrients In Yogurt:

SUMMARY
If you normally suffer from the common cold or the flu during winter, try changing your diet this year. The foods listed above all contain specific cold and flu fighting nutrients which will keep you safe from these viral infections. As an added bonus, they are also rich in other vitamins, minerals and phytonutrients which will give your health a real kick. So put the Lemsip down and instead fill up on these foods that fight colds and flu.
Now I want to hear your thoughts. Do you suffer from the common cold or the flu every year? Do you have any other natural remedies to add to this list? Let me know by leaving a comment.

In one of my recent articles I discussed how Christmas unfortunately brings with it an increased chance of getting the common cold or the flu.  Since there are so many different types of cold and flu virus the body can never be completely immune to them.  However, by making sure your immune system is working at full strength you can ensure that your body is in the best position possible to fight the common cold or the flu if you contract them.  That’s why today I will be sharing with you six foods that can keep your immune system strong over Christmas.

1) ORANGES:- Oranges seem to be a lot more abundant over Christmas with the main reason being that people use them to make their own Christingles.  Luckily, they are also a rich source of vitamin C.  As I discussed in a recent post, whilst vitamin C does not have a significant impact on your ability to prevent colds it can help boost your immune system by promoting the production of white blood cells that fight infection.

Oranges are small, easy to carry and can be pretty much eaten at any time making them a perfect immune system boosting snack.  Try snacking on them at work or grabbing one instead of a mince pie next time the Christmas treats come out.

2) NUTS:- Nuts are another food that seem to get associated with Christmas.  Yesterday I walked through the supermarket and saw a packet of fruit and nuts rebranded as ‘Christmas’ fruit and nuts (I wonder how long it took them to come up with that :-)).  However, the marketing guys may have it right in terms of your immune system.  Nuts are rich in vitamin B6, vitamin B9, vitamin E and selenium.  Research suggests that both vitamin B6 and B9 support a healthy immune system.  Vitamin E and selenium work together to enhance the production of immune system B-cells (that produce antibodies to destroy bacteria) and also act as antioxidants (that protect the immune system’s cells from oxidative damage).

Nuts are also very portable and make the perfect snack to keep at your work desk.  If you find them too dry or bland then you could even pick up a ‘Christmas’ fruit and nut mix to give you some variety.  Not only are they a festive snack but they are much better for your immune system than the sweets and chocolates that will undoubtedly be offered around.

3) TURKEY:- Turkey is probably the most festive food you can find.  Unless you are vegetarian, it is highly likely that you will eat some turkey during the holiday period.  Luckily, it is quite a healthy choice and it is good for your immune system too.  It is rich in vitamin B1, B6 and zinc.  As discussed above the B vitamins have been linked with enhancing the immune system whilst zinc helps the body produce infection fighting white blood cells.

Unlike the other foods discussed in this article you are not going to have to go out of your way to get some turkey this Christmas.  It’s more than likely that turkey will be part of your Christmas meal and the leftovers can then be used to make some whole grain sandwiches that you can bring to work.  Alternatively, you can use the leftovers to cook up another meal such as a curry, casserole or stew.

4) MUSHROOMS:- Mushrooms are not very festive at all.  However, they are good for your immune system (and in my opinion very tasty too) so you should try to incorporate them into your Christmas meals.  Mushrooms are rich in a number of B vitamins, vitamin C and zinc all of which can help boost your immune system (as I discussed above).  Research also suggests that mushrooms activate the T cells of the immune system which help the body defend itself from viruses and infection.

Mushrooms are available in all supermarkets and most small grocery stores.  They are amazingly versatile and can be eaten with most foods.  I use them in curries, fajitas, pasta bakes, salads, omelettes and much more.  Since it’s Christmas you should have lots of turkey left over so why not make a turkey casserole, stew or curry and throw in lots of mushrooms.  Not only will it add a new level of texture and taste to the meal but it will also keep your immune system in top shape.

5) GREEN TEA:- Green tea isn’t the most popular drink around Christmas with hot chocolate and coffee being most people’s first choice.  However, of the hot drinks available it is one of the best for your immune system.  Research suggests that green tea can enhance the disease fighting capacity of the immune system’s T cells.

Green tea is relatively easy to source and available from most supermarkets.  Whilst the taste may take some getting used to it can be drank at any time during the day.  All you need is access to some hot water.  You don’t have to replace all your hot drinks with green tea but if you normally have six cups of coffee and tea per day, why not try replacing three of them with green tea?  That way you will still be able to have your normal hot drinks whilst also boosting your immune system.

6) YOGURT:- Yogurt has gained a lot of publicity recently with a lot of companies now selling it as a ‘natural immune system booster’ in small bottles.  Although it’s not a very festive food, research suggests that these companies are right.  A lot of the cells that power the immune system are found in the gut and yoghurt contains pro-biotics which help keep the gut healthy.  A healthy gut therefore supports a healthy immune system.

Yogurt is available in most supermarkets and small grocery stores.  Plus, you do not need to go for the bottled ‘natural immune system boosters’.  A pot of natural or live yoghurt can do just as much for your immune system and costs a lot less.  Whilst I find natural yoghurt quite plain on its own, if you eat it with fruit such as blueberries or pineapple it becomes a really tasty meal.  I have natural yogurt and fruit for breakfast most mornings so why not try having yogurt first thing in the morning or even have it as a dessert option on Christmas day.  It’s still very tasty and will do much more for your immune system than the mince pies and cakes.

I hope this article has helped you understand how you can keep your immune system strong this Christmas.  Whilst some (or even most of these foods) would not be your first festive food choice they will do wonders for your immune system.  Try incorporating them into your diet using some of the suggestions I have suggested and hopefully you can avoid any colds and flu this Christmas.

What do you guys think?  Are there any foods I have missed that can help people boost their immune system?  Do you have any extra special serving suggestions and recipes for the foods I have listed?  If so leave a comment on this post.

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As I discussed in my last article we are more susceptible to both the common cold and flu around Christmas time when the weather goes cold.  Whilst there is no cure for the common cold or the flu there are a number of popular suggestions for preventing it.  One such suggestions is to take high doses of vitamin C.  Today, I will be discussing if vitamin C really can help prevent the common cold and any of the other potential benefits it can offer you over this Christmas period.

In my previous post on vitamin C I mentioned that one of the benefits is that it can reduce the symptoms of the common cold.  However, research into this area has shown that these benefits may be limited.  According to Hemilä et al [1] vitamin C does not help prevent the common cold but does reduce the duration and severity of the symptoms slightly.  So if it cannot help prevent the common cold and it can only improve the symptoms marginally is there any reason to consume vitamin C this Christmas?  Absolutely.  Read on to find out why.

1) IT CAN HELP WITH CHAPPED LIPS:- People’s lips often become chapped during Christmas because the air is dry and lacks moisture.  On top of this cold winds dry the lips out even further.  Once the lips get chapped they often become damaged and cracked.  Vitamin C is essential in the healing of all types of wounds so not getting the recommended daily allowance (RDA) over Christmas could leave you with sore, dry lips.

2) IT CAN STRENGTHEN YOUR IMMUNE SYSTEM:- Although it has already been established that vitamin C does not have a significant effect on the common cold, it does have a major role to play in the immune system.  It promotes the production of white blood cells and antibodies (which help your body fight viral infections).  It also acts as an antioxidant meaning that it protects the body’s cells (including those that make up the immune system) from the damage that oxygen can cause.  Therefore, vitamin C is essential for keeping your immune system performing at its peak.  This is especially important during Christmas and winter when you are more susceptible to infections such as the common cold and the more serious flu virus.

3) IT CAN HELP YOU LOSE WEIGHT:- Christmas is usually a time when our diet and exercise regime starts to slide.  The cold weather makes us want to wrap up and sit indoors whilst the high calorie treats such as mince pies, cookies and eggnog seem to be everywhere we look.  However, by making a concious effort to consume the RDA of vitamin C you will be eating healthier, lower calorie foods.  Oranges, tomatoes, kiwis and peppers are all rich in vitamin C and provide a nutrient dense, low calorie alternative to some of the Christmas treats mentioned above.

Vitamin C may not do what it is famous for and protect you from the common cold over Christmas.  However, that’s no excuse to avoid it.  Like the other vitamins, vitamin C is a vital for your health and could prove even more beneficial during the Christmas holidays.

What do you guys think?  Have I missed any of the key Christmas benefits associated with vitamin C?  Are there any other vitamins and minerals you would recommend during the Christmas period?

Sources:
[1] Hemilä H, Chalker E, Treacy B, Douglas B. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2007, Issue 3. Art. No.: CD000980. DOI: 10.1002/14651858.CD000980.pub3.

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As we roll into December it just seems to get colder and colder (well over here in the UK at least).  Generally, this is not a good time for people trying to follow a fitness regime.  High calorie foods such as minced pies and Christmas sweets seem to be coming more and more abundant whilst the cold weather makes it increasingly difficult to get the motivation to do some exercise.  On top of this winter and Christmas time seem to bring with them two unpleasant health ailments – the common cold and the flu (also known as influenza).  Many people seem to confuse the symptoms of these two conditions but they are completely unique.  In this article I will attempt to dispel this confusion and outline the differences between the common cold and the flu.

1) THE COMMON COLD:- The common cold is caused by two main types of virus – rhinoviruses and coronaviruses.  These viruses infiltrate the cells in the nose and throat and then rewrite their DNA to mimic them.  They then use this DNA to replicate more virus cells allowing the cold to spread.

The symptoms of the common cold are generally uncomfortable but not life threatening or incapacitating.  You may feel slightly weak and unwell but in most cases you can function as you normally would.  It should not prevent you from going about your day to day tasks.  Since the common cold attacks the nose and the throat the symptoms are usually specific to these areas and include:
- Blocked or runny nose.
- Coughing.
- Headaches or light headedness.
- Sneezing.
- Sore or swollen throat.
- Watery eyes.
- Weakness.

The common cold is spread by being in contact with infected people.  Kissing, touching, breathing, coughing and sneezing are all potential ways that the disease can be transmitted.  However, there is no clear evidence as to why people are more susceptible to the common cold during the winter months.  Research has been performed into whether being cold makes you more likely to catch one of these cold viruses and the findings suggest it does not.  The most sensible theory appears to be that since it is cold during winter, people spend more time indoors and in close proximity which makes it easier for these viruses to spread from one individual to another.

There is currently no cure for the common cold as there are over 200 variations of the virus.  Even if you catch a cold today and your body’s immune system adapts to it you could still catch a different variation in the future which your immune system has not yet adapted to.  Medications and natural remedies can be used to fight the symptoms but the only way to get over a cold is to stick it out for a few days and let your body’s immune system do its job.

2) THE FLU (INFLUENZA):- The flu is caused by the influenza viruses.  These viruses act in a similar way to rhinoviruses and coronaviruses by infiltrating the cells in the nose, throat, windpipe and lungs.  The influenza viruses then rewrite the DNA of these cells and use it to replicate, allowing the virus to spread.

In the beginning the symptoms of flu are similar to those of the common cold.  However, after a day or two they suddenly become much worse.  Whereas a common cold usually comes on gradually, most people can specifically say when they got the flu.  You can rarely function properly if you are suffering from the flu and in most cases you will have to rest in bed for a few days.  Since the flu infects the windpipes and lungs as well as the nose and throat the symptoms are much more wide reaching and include:
- Chills.
- Coughing.
- Fever.
- Headaches.
- Muscle aches or pains.
- Nausea.
- Vomiting.

Like with the common cold, flu occurs mainly in the winter months with huge numbers of people around the globe being affected during the cold half of the year in each hemisphere.  It is spread by being in contact with someone who has the flu.  Again no one is quite sure why it is more prevalent in the winter months but (like with colds) the popular suggestions is that people spend more time indoors and in close proximity during winter so transmission of the flu virus is easier.  Other theories include that the virus may survive for longer in cold environments with low humidity and that since people’s vitamin D levels are generally lower in the winter (the body produces its own vitamin D when exposed to sunlight and people normally get little sunlight during winter) this has an impact on their immunity to this disease.

Similarly to the common cold there is no cure for flu because the virus is constantly mutating and new strains become dominant each year.  Influenza vaccines (which contain purified and inactive material from a mixture of the most dominant viral strains) and antiviral drugs (special types of drugs can be treating viral infections) can both prove effective ways to protect yourself from the latest types of flu.  However, they can never give you complete immunity because there are always new strains developing.

Both the common cold and the flu share a lot of similarities.  They are both transmitted through contact with an infected person, they are both viral infections, they are both prevalent in the cold half of the year (although no one is 100% sure why) and at present there is no cure for either.  However, whilst the common cold is a relatively mild ailment the flu is a serious disease.  Flu is a very painful and dangerous condition which can be fatal.  If you suspect that you may have flu or you are worried about contracting flu this Christmas go see your doctor.  They will be able to provide you with professional advice on how to best deal with this condition.

I hope this article has helped you determine the differences between the common cold and the flu this Christmas.  Hopefully, you, your family and your friends manage to avoid the flu and have a fantastic Christmas.  However, if you get a cold don’t make the mistake of saying you have got the flu.  One of my pet hates is when people complain they have the flu when all they really have is a sore throat and a runny nose.  At least now I can refer them back to this article :-)

As always comments are appreciated.  Have I missed any key information out regarding the common cold or the flu?  Do you agree with the points made in this article?

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