Immune-boosting foods to fight nasty cold and flu symptoms

We all know that feeling of waking up with a runny nose, sore throat and a throbbing head.

There’s no cure for a common cold, however, there are some remedies that might help ease your symptoms and keep you from feeling miserable — and eating a variety of nutrient-dense foods is one key way to fight off a nasty cold.

Vitamin C is great for preventing and treating the common cold, Sydney-based celebrity chef and nutritionist Zoe Bingley-Pullin explains.

A papaya (pawpaw) or pineapple can kick a cold right out of your system, she says. Bingley-Pullin recommends digging into some pineapple and papaya, which are both rich in vitamin C.

Papain, found in papaya, and bromelain, found in pineapple are compounds traditionally used to help break down mucus, Bingley-Pullin explains, adding: “Both of which can be helpful if suffering from a cold”.

Getting enough protein is important whether you’re sick or healthy, she says. But sometimes when you’re sick, you don’t want to scoff down a steak, so in that case, Bingley-Pullin recommends opting for lean meat such as fish, nuts, eggs, tofu or legumes instead.

“Despite appetite being low when sick, it’s important to eat adequate protein on a regular basis,” she advises.

If you already have a cold or feel a cold coming on, taking curcumin (the spice, which gives turmeric its bright yellow colour) will also be of great help. It has powerful anti-inflammatory effects and is a very strong antioxidant, Bingley-Pullin says.

In addition, due to it’s anti-inflammatory properties it may assist with symptoms such as sneezing and a runny nose, she added.

Bingley-Pullin says it’s important to eat turmeric alongside a source of fat such as extra virgin olive oil mixed with black pepper. According to Turmeric Life, turmeric is oil soluble, meaning it needs oil for your stomach to be able to digest it properly and for your body to absorb the benefits.

And when it comes to fat, there’s one type you don’t want to cut out — omega-3 fatty acids. Fish, hemp seeds, walnuts and chia seeds all contain omega-3 fatty acids, and are essential to health, she says.

“In addition, the anti-inflammatory properties of omega-3 fats may assist with relief from cold and flu symptoms including sneezing and congestion,” Bingley-Pullin advises.

You’re more vulnerable to colds and flu when your immune system is low, so it’s really important to help your body maintain good health in every way you can, especially by avoiding foods packed with refined sugar.

What do you think? What do you eat to fight a cold?