Unfortunately, when the days get shorter and colder, the flu-like infections become more common. To help you stay safe this winter, we’ve researched which foods and nutrients actually help prevent colds.
Winter time is cold time. During the cold months, the lack of sunlight, the cold temperatures, the dry heating air and the spread of pathogens indoors give our body a lot of trouble. No wonder we catch colds two to four times a year on average. So it would be useful if we could prevent flu-like infections with the right diet. Find out what studies and specialist societies have to say about this.
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These 4 foods protect you from colds
1. Probiotics
What do yoghurt, sauerkraut and buttermilk have in common? All three are not only extremely healthy foods that provide us with vitamins and minerals, but they are also among the best sources of what are known as probiotics . These are benign strains of bacteria that colonize our intestinal flora and take care of our intestinal mucosa and fight off pathogens. No wonder they are good for digestion and can rebuild our microbiome after antibiotic therapy. In addition, however, they also seem to protect us from the common cold, as a high-quality meta-analysis by the renowned Cochrane Library found in 2015. In 12 clinical studies with a total of 3,720 participantsfound that probiotics were able to reduce both the number and the average duration of acute upper respiratory tract infections in contrast to an administered placebo. One more reason to eat a delicious natural yoghurt with oatmeal and berries every day .
2. Echinacea
Many herbs are said to have healing or health-promoting properties. However, this is often based solely on traditions and anecdotes that do not stand up to scientific scrutiny. This is different with Echinacea purpurea , the purple coneflower . In fact, the European Medicines Agency (EMA) summarized in a comprehensive report that there is “good clinical evidence for the effectiveness of Echinacea purpurea juice in terms of short-term prevention and treatment of acute upper respiratory tract infections(Colds)” is present. Unfortunately, it is not clear from the report whether teas containing echinacea herb have the same effectiveness according to the EMA, as most studies have only been carried out with the extract or juice of the plant for practical reasons. This is available in pharmacies, for example. After all, a high-quality study was included in the report, which actually certifies that the tea itself relieves and shortens cold symptoms.
3. Vegetables
Citrus fruits are considered the best protection against colds due to the vitamin C they contain. However, certain types of vegetables seem to be much more important for our immune system. The German Society for Nutrition (DGE) and the Federal Center for Nutrition (BZfE) recommend that you eat more celery , lamb’s lettuce and kale , as they are rich in vitamin A , which strengthens the immune system. Vitamin C also plays a major role, as it fights free radicals as an antioxidant and thus supports the immune system. Particularly high doses are in broccoli , peppers , Brussels sproutsand kale included. Make your everyday diet colorful and varied, especially in winter.
4. Flaxseed
According to the Federal Center for Nutrition (BZfE) , researchers also assume that the essential omega-3 fatty acids help to strengthen the immune system. Although oily sea fish contains large amounts of omega-3, consumption is only recommended to a limited extent due to the contamination with pollutants such as mercury or microplastics. Flaxseeds, on the other hand, are excellent for meeting your omega-3 fatty acid needs. About 3 tablespoons of ground flaxseed per day are sufficient for this, which you can stir into muesli or yoghurt, for example, or add to the dough when baking bread. Other good omega-3 sources are walnuts and cold-pressed rapeseed oil, which is only suitable for cold dishes.
Do vitamin tablets protect against influenza infections?
Vitamin C supplements are booming in winter, as we hope to provide better protection against colds or faster healing of an existing illness. However, according to the German Society for Nutrition (DGE) , “there is no scientific evidence that taking vitamin C supplements in high doses (≥ 200 mg/day) can prevent or cure colds in the general population. As a result, there is no reason to routinely take a preparation. It might only be justified in individuals under severe physical exertion or in cold environments, who have been found to have a reduced risk from taking vitamin C supplements.” Accordingly, only very specific groups of people, e.gAthletes or people who work in the cold air to benefit from a prophylactic intake . Everyone else should rely on a healthy diet with as many vegetables as possible, as well as probiotic foods and warming teas. The Federal Center for Nutrition (BZfE) also sees it this way: “Anyone who eats a balanced diet does not need any preparations. They do not protect against diseases.”
Tip: If you are exposed to heavy physical exertion or spend a lot of time in the cold, you can support your immune system with various preparations during the cold season. Dietary supplements such as immunLoges or vitamin C + zinc from Abtei provide you with valuable vitamins and minerals that benefit your immune system.
