The UK is currently experiencing a surge in hospitalisations due to a particularly virulent strain of flu, referred to as “super flu.” In response, dietitian Katie Sanders has identified seven ingredients that may help alleviate cold and flu symptoms this winter.
As health authorities report unprecedented numbers of flu cases, many individuals are turning to social media for advice on mitigating the effects of these ailments. However, Sanders, who is a verified expert on the healthcare review platform Doctify, emphasizes the importance of relying on professional guidance during this challenging period.
Recommended Ingredients for Relief
One of the standout ingredients that Sanders highlights is Vitamin C. While it does not reliably prevent colds, she notes that regular intake can slightly shorten their duration and lessen symptom severity, particularly in children and those under physical stress. “Most people can meet their needs through a balanced diet rich in fruits and vegetables such as berries, citrus fruits, kiwi, tomatoes, and peppers,” she explains. Sanders stresses that Vitamin C should be consumed consistently before symptoms appear for maximum benefit, rather than as a high-dose treatment after illness has set in.
Another critical ingredient is Zinc, particularly in the form of lozenges. Sanders points out that studies have shown zinc can effectively reduce the duration and severity of cold symptoms if taken within the first 24 to 48 hours of onset. “Zinc seems to function by inhibiting viral replication in the upper respiratory tract,” she adds. Lozenges containing zinc acetate or zinc gluconate, with a dosage of 13 to 25 mg, are the most researched formats. Proper use can reduce the duration of colds by approximately two to three days, but she cautions that zinc tablets or multivitamins do not offer the same benefits.
Effective Natural Remedies
Sanders also recommends elderberry extract, which has demonstrated effectiveness in clinical trials for reducing the duration and severity of flu-like symptoms when taken within the first 48 hours of illness. The active compounds in elderberry exhibit antiviral and anti-inflammatory properties that may prevent the virus from entering cells. “Studies indicate faster recovery from symptoms such as fever, muscle aches, and cough compared to placebo,” she notes. Elderberry is available in various forms, including syrups and capsules, but Sanders warns against consuming raw or unripe elderberries due to their toxicity.
Another valuable ingredient is ginger, known for its ability to alleviate nausea, sore throat discomfort, and general inflammation during viral infections. “Its active compounds, gingerols and shogaols, have anti-inflammatory and antioxidant effects,” Sanders explains. Warm ginger drinks can enhance hydration and help clear nasal passages, making them beneficial during cold and flu season. While ginger does not prevent infections, it can provide comfort for specific symptoms.
Beyond these primary recommendations, Sanders highlights three additional ingredients that can contribute positively to health during winter illnesses.
Blackcurrants are rich in Vitamin C and polyphenols, which may support the immune response and reduce inflammation. Thyme, known for easing coughing, particularly at night, contains quercetin, which has natural antiviral and antioxidant properties. Lastly, pineapple, especially its enzyme bromelain, can soothe sore throats and alleviate sinus congestion.
While these ingredients offer potential relief, Sanders emphasizes that none serve as 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 and symptom relief during the cold and flu season.
