As winter tightens its grip, the familiar chorus of coughs and sniffles has returned. With the festive season upon us, many across the UK are searching for ways to stay healthy for Christmas celebrations, often looking for solutions close to home.
Fresh data from Benenden Health shows a dramatic surge in online searches for cold remedies. Queries for "how to get rid of a cold" have skyrocketed by 236% in the last three months. Similarly, searches for "what to eat when you have a cold" have jumped by 233%, highlighting a growing public interest in using nutrition to combat seasonal illness.
How Your Diet Influences Recovery
Dr Cheryl Lythgoe, society matron at Benenden Health, has identified six foods that can significantly aid recovery from colds and flu. She emphasises the direct link between diet and immune function.
"Your diet has a direct impact on how well your immune system functions," Dr Lythgoe explained. "When you're feeling unwell, nourishing your body with balanced, wholesome foods can help it respond better to illness and recover more effectively. A healthy diet won’t necessarily stop you from getting sick, but it can support your body in managing symptoms and getting back to full strength quickly."
The Six Key Foods for Cold and Flu Season
1. Ginger
This kitchen staple is prized for its anti-inflammatory and antioxidant properties. It can help soothe nausea, ease a sore throat, and relieve congestion. Try adding fresh ginger to hot tea, homemade soups, or smoothies.
2. Soup or Broth
A time-honoured remedy, homemade vegetable soup provides essential electrolytes for hydration and a wealth of vitamins and minerals from ingredients like carrots, onions, and garlic. A touch of chilli can help clear blocked sinuses, while adding chicken offers an extra protein boost for recovery.
3. Oranges and Citrus Fruits
Fruits rich in Vitamin C, such as oranges and grapefruits, deliver protective antioxidants. These can help shield cells from damage during illness. The Vitamin C in oranges may also help shorten the duration and lessen the severity of cold symptoms.
4. Greek Yoghurt
Packed with probiotics, Greek yoghurt supports gut health, which is a crucial component of a strong immune system. Its high protein content also aids the body's natural repair processes.
5. Omega-3 Fatty Acids
Foods like Brussels sprouts, spinach, walnuts, flaxseed, and salmon are excellent sources of Omega-3s. These healthy fats can help reduce inflammation in the body and combat the fatigue and brain fog commonly associated with colds.
The Importance of Hydration
6. Herbal Tea
Staying hydrated is vital for a speedy recovery, and certain herbal teas offer added benefits. Chamomile tea contains apigenin, which can promote relaxation and improve sleep quality. Peppermint tea, with its menthol content, acts as a natural decongestant. Meanwhile, drinking several cups of green tea daily can soothe a sore throat, ease congestion, and deliver a boost of immune-supporting antioxidants.
This nutritional guidance, released in early December 2025, provides a practical and accessible approach to managing winter illness. By incorporating these foods, individuals can better support their body's natural defences during the challenging cold and flu season.
