Keep up to date with
the latest news...

News Story

Snacks to snuff the sniffles

Eurest | Health and wellbeing |  28 November 2013

cereal and berries

It’s that time of the year again where we find ourselves sniffling through the day — a box of tissues to our left, the cough syrup to our right and hand sanitizer in surplus supply. Although there’s little cure for the common cold, there are things we can do to help fend off this unwelcome visitor.

Zinc, Echinacea and vitamin C are among a few of the recommended supplements to take throughout the winter period and when taken as a precautionary measure, these vitamins and minerals have proven to reduce the severity and duration of colds and flu (Marber, 2013).

However, you don’t need to buy supplements to get your daily quota of cold-busting nutrients. Minerals like zinc can be found in seafood, oats, brown rice and pumpkin seeds, whereas you’ll find vitamin C in berries, oranges and, surprisingly, vegetables such as sweet potatoes and peppers (Marber, 2013).

And don’t be deceived — you may feel that you’re getting all the vitamin C you need by drinking the odd glass of orange juice, but vitamin C can’t be stored in the body and needs to be topped up regularly (Marber, 2013). Incorporating some of the fruits and vegetables high in vitamin C to your regular meals can help with your daily ‘top up’ to ward off the winter cold.

So although the cold weather may have you drooling over a beef hot pot, meals such as grilled mackerel with an orange and fennel salad include the perfect combination of nutrients for the winter period. Plus, you can always reward your good food choices with a chocolate mousse dessert drizzled with raspberry sauce.


Marber, I. (2013) ‘What To Eat Now: cold-fighting foods’ The Telegraph, 14 October 2013 [online], (Accessed 15 October 2013)


Back To News