5 foods that… fight cold and flu

Don't let the winter bugs bite by including these 5 foods in your diet



The diet has a significant impact on the immune system’s ability to fight off colds and flu. Kiwis are a fantastic source of vitamin C, which helps keep the immune system strong, warding off viral infections.



In autumn and winter when we can’t rely on the sun to provide us with vitamin D, salmon is one food source of this immune-supportive nutrient. Salmon is also rich in omega-3 fats, so steam or poach to retain both the beneficial oil and vitamin D.


Research shows that elderberries fight flu, preventing the virus from latching onto cells. Elderberries are rich in anti-inflammatory purple anthocyanins, thought to help reduce flu symptoms. Make a syrup to enjoy the full benefits.


Sea buckthorn is an unusual fruit, but worthy of ‘superfood’ status. One of the richest plant sources of vit C, these small orange berries also contain carotenoids, vits E and B, amino acids, minerals and antioxidants: all crucial in fighting a cold.



Protein sources such as lean turkey are especially important because they supply the amino acids that your body needs to build the components of your immune system. Turkey also contains immune system-boosting iron and zinc.