As the UK faces a surge in hospitalisations related to “super flu,” dietitian Katie Sanders has identified seven key ingredients that may alleviate cold and flu symptoms this winter. The cold and flu season has intensified, prompting many to seek expert advice on how to navigate these health challenges effectively.
In her recommendations, Sanders emphasizes the importance of relying on proven dietary strategies. She highlights Vitamin C as a crucial element, noting, “Vitamin C doesn’t reliably prevent colds, but 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.” She advises that individuals can typically meet their Vitamin C needs through a balanced diet rich in fruits and vegetables, such as berries, citrus fruits, kiwi, tomatoes, and peppers. While beneficial, she clarifies that Vitamin C should not be viewed as a cure or quick fix.
Another vital ingredient mentioned by Sanders is Zinc, particularly in lozenge form, which has the most evidence for reducing the duration and severity of cold symptoms. “Zinc seems to function by inhibiting viral replication in the upper respiratory tract,” she explains. Lozenges containing zinc acetate or zinc gluconate (13–25 mg per dose) are the most studied. According to Sanders, clinical trials indicate that when taken within 24 to 48 hours of the onset of symptoms, zinc can reduce the duration of colds by approximately 2 to 3 days. However, she cautions that zinc tablets or multivitamins do not offer the same benefits, emphasizing that the form and route of administration matter.
Powerful Natural Remedies
Sanders also points to Elderberry extract, which has been shown in various clinical trials to help reduce flu-like symptoms. “The active compounds in elderberry appear to have antiviral and anti-inflammatory effects and may block the virus’s ability to attach to and enter cells,” she states. Studies indicate that elderberry can lead to faster recovery from symptoms such as fever, muscle aches, congestion, and cough, particularly when taken within the first 48 hours of illness. She advises caution, noting that raw or unripe elderberries should not be consumed due to toxicity and recommends sticking to commercially prepared products.
Another ingredient with notable benefits is Ginger, known for its potential to reduce nausea, sore throat discomfort, and general inflammation during viral infections. Sanders points out that its active compounds, gingerols and shogaols, have anti-inflammatory, antioxidant, and mild antiviral effects, which can help relax airways and soothe coughs. “Warm ginger drinks may also support hydration and steam inhalation, improving congestion,” she adds, although she clarifies that ginger does not prevent infections.
Beyond these four well-known ingredients, Sanders highlights three additional components that can genuinely make a difference. Blackcurrants, packed with Vitamin C and polyphenols, can help reduce inflammation and support the immune response. Thyme has been shown to ease coughing, especially at night, while foods rich in quercetin, such as apples and onions, exhibit natural antiviral and antioxidant properties. Lastly, Pineapple and its enzyme bromelain can soothe sore throats and relieve sinus congestion.
Sanders concludes by reinforcing that while these ingredients can contribute to symptom relief, they are not cures. “Rest, hydration, and warmth will always do the heavy lifting,” she states. Incorporating these ingredients into everyday meals and warm drinks can provide meaningful comfort during the challenging winter months.
