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.

Our skin is the largest organ of the human body. It does many wonderful things like protecting our bodies against environmental damages, regulating body temperature, allows us to feel sensations, and converts vitamin D from sunlight. Our skin is often a reflection of how healthy we are on the inside. This is why it is important to eat foods that will not only nourish our bodies but also help keep us looking fabulous. Here are five foods that can improve our skins appearance and help with some common skin conditions.

1. Almonds – two handfuls of almonds contains more than 100% of the recommended amount of Vitamin E required each day. Vitamin E protects against oxidative damage caused by free radicals which can result in cellular aging. Almonds can be added to lots of dishes for something a bit out of the ordinary and are particularly tasty in salads.

1. Kiwifruits – have more vitamin C in them than the common orange. Vitamin C is popular in anti-aging treatments as it promotes the formation of collagen and connective tissue as well as aiding in wound healing. Did you know that kiwifruits originated in China and were formerly referred to as Chinese Gooseberries. The skin is also edible! Try eating your kiwifruit whole next time and enjoy the additional benefits of fibre found in the skin.

1. Sweet Potato – is full of beta-carotene, a precursor to vitamin A. Beta-carotene is a phytonutrient and, once converted to vitamin A in the body, will act as an antioxidant. Vitamin A can help maintain healthy skin by protecting it against free radical damage. Next time you feel the urge to eat  fatty, greasy hot chips, try baking cut up sweet potatoes and make your own sweet potato fries for a much healthier alternative.

1. Brazil nuts – are an excellent source of selenium. Selenium in an essential mineral at the heart of our antioxidant defence system and also helps to build up our immune system. Try adding some brazil nuts to any classic banana bread recipe for some extra flavour and crunch.

1. Oysters –commonly referred to as a natural aphrodisiac, oysters contain high amounts of the mineral zinc. As well as aiding in hormone production, zinc is essential for many other functions in the body including the maintenance of healthy skin. Zinc is present in all tissues of the body and can help with many skin conditions such as acne, dermatitis and eczema. If you have never tried oysters before don’t be afraid to. They go nicely with soy, garlic, ginger and leeks. Alternatively, red meat, cashews, peanuts, pumpkin, chia and sunflower seeds also contain good amounts of zinc.