Hospital admissions for a severe strain of influenza, dubbed 'super flu', have reached record levels for this time of year in England, according to new NHS data. As many Brits grapple with debilitating symptoms and seek advice online, expert guidance is more crucial than ever.
Expert Dietitian's Top Four 'Hero' Ingredients
Katie Sanders, a dietitian verified on the healthcare platform Doctify, has shared her professional insights into the most potent ingredients for managing cold and flu. She emphasises that while none are cures, they can offer significant relief when used correctly alongside rest and hydration.
Vitamin C may not prevent a cold, but consistent daily intake can slightly shorten its duration and lessen symptom severity, particularly in children or those under physical strain. The benefits are modest and rely on regular consumption before falling ill, not high doses after symptoms start. A diet rich in berries, citrus fruits, kiwi, tomatoes, and peppers typically provides enough.
Zinc, specifically in lozenge form, has strong evidence for reducing the length and severity of colds, but only if taken within 24–48 hours of the first symptom. Lozenges with zinc acetate or gluconate (13–25mg) can cut duration by around 2–3 days by inhibiting viral replication. Zinc tablets or multivitamins do not show the same benefit.
Elderberry extract, taken within the first 48 hours of illness, has been shown in clinical trials to reduce the duration and severity of flu-like symptoms. Its compounds have antiviral effects and may block viruses from entering cells. It should only be consumed in commercially prepared syrups or capsules, as raw berries are toxic.
Ginger is excellent for soothing nausea, sore throats, and congestion due to its anti-inflammatory compounds, gingerols and shogaols. A warm drink made with fresh ginger can aid hydration and provide steam for nasal passages. It offers comfort but does not prevent infection.
Three Lesser-Known Powerhouses for Symptom Relief
Beyond the main four, Sanders highlights three additional ingredients that can make a genuine difference to how you feel.
Blackcurrants are packed with vitamin C and inflammation-quieting polyphenols that support immune function.
Thyme has properties that can ease coughing, particularly troublesome at night. Sanders also notes that quercetin-rich foods like apples and onions have natural antiviral effects, while chilli can help clear blocked noses.
Pineapple contains bromelain, an enzyme that can be soothing for sore throats and stubborn sinus congestion.
The Foundation of Recovery
Sanders concludes with a vital reminder: "Rest, hydration and warmth will always do the heavy lifting" in recovery. While these seven ingredients can provide meaningful comfort and symptom relief when woven into meals and drinks, they are supportive tools, not magic bullets, in the fight against this season's aggressive viruses.
