How to eat well to stay well

4 nutrition tips for fending off winter bugs

One kiwi fruit will take care of the recommended daily amount of vitamin C

Nutritionist Frida Harju, from, explains how to fight off winter cold and flu bugs by building resilience and resistance.


Get your juices flowing

Start your day with freshly squeezed oranges or kiwi fruits. The vitamin C is thought to increase the production of white blood cells, which is key to your body fighting infections. It’s also an effective antioxidant. Because our bodies don’t produce or store vitamin C it’s a good idea to add a daily intake to your diet, just one kiwi will take care of the recommended daily amount.

Press on with garlic

Garlic helps the body lower cholesterol and prevent the hardening of arteries. It is also highly concentrated in allicin, which fights infections and bacteria. It’s also a delicious way to add flavour to food as well as being fantastic at helping our bodies fight infections. Adding garlic to your diet even twice a week will have the required effect on your immunity.

Turn to turmeric

Turmeric’s antibacterial and antiviral properties strengthen the immune system and can improve your chances against suffering from cold and flu. It also contains a substance that stimulates the body’s immune system and kicks it in to action if you have a cold. It’s also a good natural disinfectant and wound healer, helping repair damaged skin cells.


Drink cranberry tea

The proanthocyanidins (antioxidants) in cranberries contribute to treating liver ailments and gastric ulcers and have antibacterial elements to ward off sore throats and colds. Tea is also a great way to boost your immune system, it’s packed with flavonoids — a great antioxidant — and amino acids, which improve the production of germ-fighting compounds.