How to Avoid a Cold

When was the last time you had a cold? 

I haven't had one for ages, but I got one last week...

Colds might feel inevitable, especially during colder months, but could your nutrition help you dodge them more than you realise?

Here, I dive into what the research says about some of the elements of our nutrition that are often linked with cold prevention and recovery:

Vitamin C

• Taking it regularly might slightly shorten how long a cold lasts.

• It doesn’t seem to prevent colds - unless you're under heavy physical stress (like intense exercise or outdoor work).

• If you’re thinking of trying it, taking it before you get sick seems more helpful than after. (Cochrane Systematic Review)  

Tip: Aim to regularly get vitamin C from foods like oranges, peppers, kiwi, broccoli, and berries.

Zinc

• Zinc probably won’t stop you from getting a cold, but it might help you recover faster - especially if you take it right when symptoms start.

• Consuming too much zinc for too long can cause side effects, so check if you’re unsure about amounts.

Food first: Meat, shellfish, pumpkin seeds, and whole grains are great sources of zinc.

Garlic

• Garlic taken daily over a few months helped people get fewer colds in one good-quality study.

• The time it took to recover wasn’t much different, but people reported that they got sick less often.

Everyday tip: Add more fresh garlic when cooking - and let it sit a few minutes after chopping to boost its immune-supporting power.

Probiotics

• Some research suggests probiotics might help reduce cold symptoms and the need for antibiotics, but it’s not strong evidence.

• Still, including fermented foods is a great way to support your overall gut and immune health.

Easy adds: Yogurt with live cultures, kefir, sauerkraut, kimchi, or miso.

What Matters Most?

Supplements may help a little, but the biggest impact comes from what you eat consistently.

Here’s what helps:

• Plenty of colourful fruits and vegetables (especially those rich in vitamin C)

• Foods high in zinc

• Probiotic-rich options

• Garlic and onions in your meals

• Staying hydrated

• Getting enough sleep 

• Managing stress

Here’s what can make things worse:

• Too much sugar or alcohol

• Skimping on sleep

• A diet low in key nutrients

Here's to fewer colds this autumn and winter!