Will vitamins keep winter woes at bay?

There are so many ‘tried and trusted’ home remedies out there. Chicken soup, Echinacea, ginger teas and hot toddies of every variety – no matter the natural ingredients, there are people out there who swear by them.

Q: Can taking vitamin C counteract colds?

And, while there’s no doubt that what you eat and drink directly affects your health, whether you’re sick or not, we chatted to Terry Harris, a dietitian at Discovery Vitality, to find out which natural remedies actually give your immune system a boost.

Q: Can taking vitamin C counteract colds?

Terry: Taking high doses of vitamin C has not been proven to prevent colds, which is a viral infection of the nose and throat. That being said, vitamin C can help to shorten the duration of cold symptoms, like a runny nose and sore throat. But don't confuse a cold with the flu. The only way to avoid getting the flu, or at least minimise the length and intensity of the symptoms, is by getting a flu shot.

It's also better to be consistent with supplementation - this can help you maintain a strong immune system so you avoid catching a cold, instead of trying to cure one. Remember, taking too many supplements isn’t really beneficial because your body will absorb what it needs and simply get rid of the excess.

Q: Should you eat vitamin-rich foods to build your overall immunity or will taking a supplement do?

Terry: Vitamins and minerals work together to support good health. For example, if you’re low on iron, vitamin C helps your body absorb it, so consuming the two together (or with food) is more effective than taking iron tablets alone. This is why it generally doesn't make sense to take any single vitamin supplement – the balance between all vitamins and minerals play a big role in their efficacy.

Getting your vitamins and minerals in food form is always best because healthy foods are already the perfect mix of different vitamins and minerals. So you don't have to worry about knowing exactly which supplements to consume with what for best results – just eat a variety of nutrient-rich foods of different colours. Fruits and veggies – peppers, broccoli, red cabbage, guavas, kiwi fruit, and oranges, for example – are a great source of vitamin C.

Q: Ok, so what are the best foods for improving your immune system?

Terry: There are a couple of things that can really give you a boost.

1. Yoghurt- Probiotics are beneficial gut bacteria that support the immune system, and yogurt is packed full of probiotics and health benefits.
2. Legumes (e.g. beans, chickpeas, lentils) and wholegrains (e.g. oats, barley) These foods contain prebiotics (plant fibre), which support the growth of probiotics and consequently a healthy immune system.
3. Plants Eating plenty of vegetables and moderate amounts of fruit in a variety of colours up your intake of the different vitamins and minerals necessary for a strong immune system. These foods also contain phytochemicals (active compounds) which benefit your health in a number of ways
4. Fish - Fish is rich in nutrients like omega 3 fats, taurine, choline, Vitamins B12 and D, as well as the minerals zinc, copper, and selenium, all of which contribute to overall health and consequently an increased resistance against illness.

Q: Getting enough Vitamin D during the winter months also helps build a strong immune system. But with shorter, darker days, do we get enough of it, and if not, how can we get more?

TerrySunlight exposure contributes to vitamin D production, so the need to cover up during winter may mean you miss out a bit on your usual intake. Make a point of getting some direct exposure to the sun during the weekends, or take five minutes a day to step outside during your lunch break and soak up a bit of sunlight.

You can also boost your intake with vitamin D-rich foods like oily fish, eggs, and milk with added vitamin D (fortified milk) during winter. Try eat a serving of fish (particularly fatty fish like salmon, trout, mackerel, and pilchards) at least twice a week.

Q: What's your top tip to eat more mindfully during winter?

Terry: Mindful eating is more difficult in the colder months because people tend to feel hungry more often in colder weather. What works best for me is preparing meals and snacks in advance, to make it easier and more convenient to choose healthy foods when I'm busy. I like to bulk-cook dishes that are filling and nourishing, like healthy soups and stews.

Just remember, while a healthy diet all year around is important for overall health, getting a flu vaccination is the most important immunity-building measure you can take this season.