Winter has been and gone for another year but many of us are still battling with symptoms of cold and flu. Here are 4 nutrients which may help prevent and treat these symptoms

1. Vitamin C – a very popular vitamin used in the prevention and treatment of colds and flu. Studies have shown that vitamin C can shorten the duration of a cold, however, it is not as effective in reducing the incidence or severity of symptoms. Most therapeutic recommendations are between 1 and 8 grams of vitamin C a day. Obtaining vitamin C from its natural source is ideal as many foods which contain vitamin C are also abundant in other vitamins, minerals and phytonutrients that are beneficial to everyday health. Citrus fruits, capsicum, broccoli, kiwifruit, strawberries, cantaloupe and asparagus all contain more than the recommended daily dose of 45mg vitamin C (per serve). Too much vitamin C can cause diarrhoea and stomach upsets in some people.

1. Zinc – promotes a healthy immune system and has the potential to be effective in relieving symptoms and reducing the duration of the common cold. Therapeutic doses for treating a cold is 10mg per day. It is not recommended to consume more than 40mg per day as doses this high can cause nausea, headaches and suppression of the immune system. Good sources of zinc include seafood (oysters, scallops, lobster) red meat, lentils and beans, some nuts (cashews and peanuts), and seeds (pumpkin, sunflower and chia).

1. Echinacea – there are varying types of the echinacea plant which are available and differ in types (species) and parts (herb, root or both) and can be extracted from the plant by either drying, via alcohol extraction, or pressing out the juice from fresh plants. Echinacea has long been used in the prevention and treatment of colds and flu as it is believed to possess antiviral properties and can strengthen the immune system against viruses and bacteria. However, echinacea has the least amount of evidence supporting its therapeutic effects for colds and flu.

1. Garlic – is promoted as having antimicrobial, antifungal and antiviral properties and has been a popular choice of treatment for cold and flu for centuries (it also helps to ward off vampires!). Garlic contains a compound known as allicin which is responsible for garlic’s renowned smell and flavour. It is this particular derivative of garlic that is responsible for all of its health benefits. Most clinical trials however suggest that garlic is more effective in preventing the onset of a cold and is only slightly beneficial in reducing the symptoms and duration of a cold.