Fight Flu with food

By Andrea du Plessis  

There is no doubt about the role good nutrition plays in maintenance of good health. Food and nutrition has firmly stepped into the realm of natural medicine and is considered to give valuable support in the prevention and management of many illnesses. With winter looming, the question is, can you fight flu with food?

As early as the Middle Ages, connections were made between food and colds and flu. We’ve been told to feed a cold and starve a fever, and that chicken soup is the best meal during illness. Whether these claims hold any truth is debatable. For instance, fasting is certainly not a good idea during illness, especially flu, as one’s nutritional and fluid needs are increased by fever and fluid losses through sweating and production of mucus.

FLU-FIGHTING FOODS

While there is no known cure for the common cold, we do know that many medicines, natural remedies and even foods can help bring relief from certain symptoms.

Garlic

Garlic is probably the most well known of all flu-fighting foods. It contains healing components of which most well known is allicin, which is also responsible for garlic’s characteristic pungent odour.¹ Preliminary research shows that taking a garlic supplement can help prevent and also shorten the duration of a cold.² This is believed to be because of garlic’s antimicrobial, and particularly antiviral, properties.³

Ginger

While garlic is invaluable in helping to fight infections, ginger is certainly the most powerful natural remedy to help bring relief from the symptoms of colds and flu. Why? Because it can help reduce fever, relieve sore throats, and relieve tight, painful and congested sinuses and chests.

Firstly, ginger is known to have expectorant properties, helping to expel mucus from the respiratory system. Phytotherapist Jennifer Davies explains: ‘When eaten, ginger’s aromatic properties open your sinuses, an action attributed to constituents called shogaols and gingerols, which also have circulatory stimulant properties.⁴ I find it brilliant for relieving sore throats, probably [due to] a combination of its anti-inflammatory, circulatory-stimulant and anti-bacterial effects.’

Davies explains that ginger has anti-inflammatory properties (despite its ‘hot’ taste), which combat the pain-causing inflammation of sore throats, colds and sinus congestion. It’s thought that ginger’s ability to interfere with prostaglandin production is responsible for its anti-inflammatory action. She recommends fresh ginger, because it’s far less likely to irritate a sensitive stomach, which many people have after using NSAIDs (non-steroidal anti-inflammatory drugs) for a long time.

And the benefits don’t end there. Davies explains: ‘With ginger’s stimulating effects on blood circulation, it also supports toxin removal and increased oxygen supply to the tissues, further assisting with healing. What’s more, ginger has febrifuge or antipyretic properties – thus helping to bring down fevers.’  Definitely something for everyone’s winter protection cabinet!

Honey

The antimicrobial properties of honey are well known in the support of wound healing.⁵ It is also believed that raw unadulterated honey has immune-stimulating properties. Interestingly, honey has received some attention because it seems to have a soothing effect on sore throats and may even help reduce coughs. Preliminary research has shown that honey can help to reduce coughing in children by soothing an irritated throat, more effectively than cough medicine.^6,7

Chillies

Chillies are rich in a component called capsaicin, which causes the ‘hot’ burning sensation you experience when you eat them. It’s this very same characteristic of chillies that contributes to their role in the management of colds and flu. Eating chillies can cause a runny nose, which thins mucous secretions, potentially helping to relieve mucous congestion. Chillies may also support the immune system. Uncooked chillies as well as sweet red peppers are also among the foods with the highest concentration of vitamin C. Vitamin C is known to help in the fight against flu by supporting the immune system,⁸ as well as helping to reduce the severity and possibly also the duration of the common cold.⁹ Other surprising sources of vitamin C include guavas, raw broccoli and cauliflower.

Table 1. Vitamin C content of well-known food sources¹⁰

Green tea 

Green tea is well known for its potent antioxidant properties. Recent research has highlighted its benefits in helping the fight against colds and flu. Taking a green tea extract supplement has been shown to help reduce the risk of colds and flu, as well as potentially reducing their duration.¹⁰ Even though one can’t assume that the same therapeutic benefit will be derived by drinking green tea, it does make sense to include this antioxidant-rich beverage in your diet.

Chicken soup

Although many of us find the recommendation for chicken soup strange, it can play a valuable role in increasing fluid, electrolyte and nutritional intake. The fever and sweating that result from flu are associated with losses of fluid and electrolytes and increased nutritional needs. Next time you prepare chicken soup for a loved one suffering with flu, make sure to include immune-boosting and flu-fighting ingredients such as fresh chillies, freshly ground ginger, lemon juice and plenty of fresh garlic.

FLAVOURFUL FLU SHOTS

Try these as alternatives to your annual flu shots. They are packed with immune-boosting nutrients, antimicrobial properties, and pain-relieving and decongestant effects.

The inspiration behind this idea came when a chef friend showed me the principles behind Asian-style dressings, in which salty, sweet, sour and hot elements are combined. I noticed that many of these ingredients had immune-boosting benefits and decided there and then that this would be my next flu-fighting remedy. On many occasions the threat of a sore throat and flu-like symptoms has been discouraged by just a single shot of this potent remedy. Interestingly, when you are suffering from the symptoms of a cold, the combination tastes great and definitely helps to bring relief from a congested nose and even chest. The pain-relieving and anti-inflammatory properties of the chillies and ginger also help to relieve many of the other symptoms.

Red hot flu-fighting shot

1 crushed garlic clove

30 ml fresh lemon juice

1 teaspoon honey

½ teaspoon lemon zest

1 level teaspoon finely grated or chopped fresh ginger

1 red chilli, finely chopped.

Combine all the ingredients in a small glass and drink it all in one go.

If you have very sore throat, you may want to try the milder version:

Soothing flu shot

1 crushed garlic clove

25 ml fresh orange juice

1 teaspoon honey

1 teaspoon finely grated or chopped fresh ginger.

Combine all the ingredients in a small glass and drink it all in one go.

Soothing tea

2 green tea bags

1 large lemon, sliced

Fresh ginger root – 2 pieces of approximately 5 cm, cleaned and roughly chopped

1 tablespoon honey.

In a teapot, combine 2 teabags with 600 ml boiling water. Add sliced lemon, chopped ginger and honey and let stand for 5 - 10 minutes. Drink 200 ml 3 times per day.

ANDREA DU PLESSIS, BSC DIETETICS, MPHIL EXERCISE SCIENCE, is a registered dietician with a passion for health care through nutrition, natural remedies and a healthy lifestyle. As head of customer care at Vital Health Foods, she regularly presents talks and educational workshops on nutritional supplements and natural health care.  For further information, contact Andrea on the Vital toll-free helpline 0800 223311, email her on andrea@vhf.co.za or post a question on her facebook page: Andrea du Plessis – Vital Expert.

References

1. Ankri S, Mirelman D. Antimicrobial properties of allicin from garlic. Microbes Infect 1999; 1: 125-129.
2. Josling P. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Adv Ther 2001; 18: 189-193.
3. Weber ND, et al. In vitro virucidal effects of Allium sativum (garlic) extract and compounds. Planta Med 1992; 58: 417-423.
4. Suekawa M, et al. Pharmacological studies on ginger. I. Pharmacological actions of pungent constitutents, (6)-gingerol and (6)-shogaol. J Pharmacobiodyn 1984; 7: 836-848.
5. George NM, Cutting KF. Antibacterial honey (Medihoney): in vitro activity against clinical isolates of MRSA, VRE, and other multiresistant Gram-negative organsisms including Pseudomonas aeruginosa. Wounds 2007; 19: 231-236.
6. Paul IM, et al. Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. Arch Pediatr Adolesc Med 2007; 161: 1140-1146.
7. Shadkam MN, et al. A comparison of the effect of honey, dextromethorphan, and diphenhydramine on nightly cough and sleep quality in children and their parents. J Altern Complement Med 2010; 16: 787-793.
8. Mason L, et al. Systematic review of topical capsaicin for the treatment of chronic pain. BMJ 2004; 328: 991.
9. Douglas RM, et al. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev 2007; CD000980.