How to Use Nutrition to Your Advantage During Cold and Flu Season

With the extra hour of sleep we got, we officially entered cold and flu season!  At least in my mind we did, and a healthy immune system is vital to fighting any foreign invaders, like cold and flu viruses.  Want me to tell you the secret food that will keep your immune system happy and healthy all winter long?  Well, I can’t, because it doesn’t exist.  Our immune system is a magical, mysterious thing that no one can explain….just kidding. However, it is a complicated system that involves numerous pathways all working together to protect us from getting sick or too sick. Plus, it’s not just influenced by nutrition, but our stress levels, physical activity, our sleep, and more.  So one specific food or nutrient is not going to cut it.  

Is there such a thing as an immune boosting diet?

Sorry, but no.  There is no such thing as a specific “immune boosting” diet.  An individual’s immune system requires various nutrients, like vitamin C, vitamin D, zinc, selenium, iron, and protein to run as effectively as possible.  We need different nutrients from different foods, in different amounts, and it varies from person to person. The good news is that if you focus on generally healthy foods, your overall eating pattern will tick all the boxes.  The nutrients mentioned above are found in all sorts of fruits, vegetables, and protein sources.  There are lots of warm, comforting foods we lean on during the winter that are great for your immune system.  Think soups and stews, roasted vegetables, dip with carrots, oatmeal with berries.  On the flip side, ultra-processed foods tend to be low in the vitamins and minerals we need for a healthy immune system. Therefore, eating ultra-processed less frequently will leave more room for those good, healthy foods full of vitamins and minerals (missed our blog on ultra-processed foods?  Check it out here).

Should I be taking mega doses of Vitamin C or Zinc?  Or a different supplement?

No need.  If you’re following the advice above, eating a varied diet with minimally processed foods, then you’re going to get everything you need from the foods you eat. But let’s dive a little deeper.  

Vitamin C

Research shows Vitamin C could potentially shorten the cold and/or make the symptoms less severe at a level of 200mg/day or more.  The daily recommendation for vitamin C is 75mg for women and 90mg for men.  You do not need a megadose of vitamin C (think 500mg) as 200mg can easily be met via fruits and vegetables.  For example- 1 yellow pepper contains over 300mg of vitamin C, a kiwi has 55mg, and a ½ a cup of broccoli has 50mg.  It adds up pretty fast if you’re getting in 5+ servings of fruits and vegetables a day.

Zinc

Zinc is similar, in that it will not prevent colds, but it might help shorten the cold or lessen the severity of the symptoms if taken at the onset of the cold.  Research is pointing towards zinc in a lozenge form.  However!!! Some people reported a loss of smell and/or a metallic taste when taking zinc lozenges and some lozenges have ingredients in them that negated the effects of the zinc..  More research still needs to be done, but looking at this study, which reviewed different zinc lozenges, it doesn’t seem to matter if it’s zinc acetate or zinc gluconate, and no need to go over 100mg, since there is such a thing as zinc toxicity.  Taking a zinc lozenge reduced the duration of the cold by 33%, not bad!

Echinacea

Echinacea, a herb some people associate with cold prevention, hasn’t shown any positive effects in the prevention or treatment of a cold.  That’s an easy one:)

Elderberry

A popular supplement these days is elderberry.  A lot of people take it as a syrup to prevent and/or treat the flu.  While some studies have shown the elderberry syrup taken within the first 24 hours of the onset of the flu can help reduce the duration of symptoms, a study in 2020 found no benefit to taking elderberry syrup.  So, you guessed it, more research needs to be done.  It seems elderberry gummies are not as effective (if effective at all) and usually contain added ingredients you don’t need.  Remember: supplements are not regulated by the FDA.

So, what do I do once I get sick with a cold or the flu? 

Stay hydrated.  Whatever you want to drink, go for it.  Ginger ale can help settle your stomach.  Some people like to drink Gatorade or other sports drinks for the electrolytes, and this can be a great option if you’re not eating well.  Tea with honey can help soothe a sore throat.  Just get in those liquids.

If you can eat, eat.  Try to follow your normal eating habits, even when you’re sick.  Get in fruits and vegetables, lean protein, whole grains, all of the items full of vitamins and minerals to support your immune system while it wages war!  

If you can’t eat, think BRAT.  That stands for Bananas, Rice, Applesauce, and Toast.  Bland foods that are easy to digest when your stomach is not feeling too hot.  But remember, once you’re on the mend, go back to your normal eating habits with lots of fruits and vegetables.

There is one thing you can eat to help you kick a cold…

Chicken noodle soup!  That’s right.  Research shows that it can lessen symptoms like a sore throat or head pressure.  The chicken contains an amino acid called cysteine, which can help thin out mucus in the nose and lungs and can help the body heal.  Plus, vegetables provide vitamins and minerals, and as well as hydrating benefits from the broth to help you kick that cold to the curb.  It’s a one bowl powerhouse! 

In the end, try to eat healthy during the winter, get a good night’s sleep, and try not to stress too much (hahaha…right….).  Taking care of yourself BEFORE you get sick is the best way to prevent illness or at least feel better faster.  Meal planning can help eliminate some of the stress that comes from trying to figure out what to eat 3 or more times a day.  Batch cooking things like chicken or vegetables to use in other dishes can be a big time saver, like making a soup or stew in a slow cooker that gives you some leftovers for lunch the next day.  Having a fruit or vegetable (or both!) at every meal will get you those immune boosting vitamins and minerals.  Do the best you can, and your immune system will thank you.

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  We’re here to help.

References

1. Wessels I, Maywald M, Rink L. Zinc as a gatekeeper of immune function. Nutrients. 2017 Dec;9(12):1286.
2. Karsch-Völk M, Barrett B, Kiefer D, Bauer R, Ardjomand-Woelkart K, Linde K.  Echinacea for preventing and treating the common cold. Cochrane Database of Systematic Reviews. 2014, Issue 2. Art. No.: CD000530.
3. Michelle Science, MD, Jennie Johnstone, MD, Daniel E. Roth, MD PhD, Gordon Guyatt, MD MSc, and Mark Loeb, MD MSc.  Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2012 Jul 10; 184(10): E551–E561.
4. Hemilä H. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM Open. 2017 May 2;8(5):2054270417694291. doi: 10.1177/2054270417694291. PMID: 28515951; PMCID: PMC5418896.
5. Macknin, M., Wolski, K., Negrey, J. et al. Elderberry Extract Outpatient Influenza Treatment for Emergency Room Patients Ages 5 and Above: a Randomized, Double-Blind, Placebo-Controlled Trial. J GEN INTERN MED 35, 3271–3277 (2020). https://doi.org/10.1007/s11606-020-06170-w