Do these 6 healthy winter foods and supplements really work?

Do these 6 healthy winter foods and supplements really work

We ask the experts to review the evidence on some popular cold and flu remedies, and conclude as to whether or not they will actually do us some good in fighting those nasty winter bugs.

1. Echinacea

The claims made: Can reduce the severity and symptoms of colds.

What the evidence says

A 2014 Cochrane review looked at the evidence for the effectiveness of echinacea in preventing and treating the common cold, reviewing 24 controlled clinical trials. It was concluded that that the use of echinacea products does not reduce the length of colds significantly, but may offer weak benefits. The most important recommendation for consumers and clinicians is a caution that echinacea products differ greatly, and that the overwhelming majority of these products have not been tested in clinical trials.

Would a dietitian recommend it?

As there is no real risk in taking echinacea (other than side effects reported from continuous, preventative use), I would hesitate to say 'do not take', when some people may find this useful," advises Dietitian and BDA spokesperson Aisling Pigott. "Professionally, I would not advocate the use of echinacea as there is insufficient evidence. However, I wouldn't tell somebody to stop if they found it beneficial."

2. Honey

The claims made: Soothes a sore throat and can be effective as a cough suppressant.

What the evidence says

"Despite honey being a long-standing cough treatment, there exists very little literature to directly support this," explains Aisling. "Some studies show a moderate improvement, but critical appraisal of this research has identified that this is difficult to interpret, due to factors such as methodological errors, and funding by the Honey Board".

Would a dietitian recommend it?

"Although there is insufficient evidence to support this, once again, who are we to argue with someone who finds something useful for them?" concludes Aisling. "I would always remind people that honey is high in sugar and calories, so as a regular addition to the diet it may not be beneficial. Also, honey should never be given to children under 1 year of age, due to the risk for botulism."

3. Zinc lozenges

The claims made: Reduces duration and severity of colds and flus.

What the evidence says

"Zinc is an important nutrient for regulating immunity" explains Accredited Practising Dietitian Lauren McGuckin. "There is some evidence that zinc lozenges do reduce the duration of cold symptoms such as nasal congestion, sneezing, coughing and a sore, scratchy and hoarse throat. However, it's important to also be aware of what else the lozenges contain e.g. they can be high in sugar."

Would a dietitian recommend them?

"Not zinc lozenges per se, as many of them are likely to contain sugar, and therefore can be detrimental to teeth as well as contributing unnecessary calories to the diet," says Lauren. "However, zinc supplementation may be beneficial to individuals who aren't meeting dietary intakes." Zinc-rich foods include seafood, lamb, beef, wholegrains, pumpkin seeds and baked beans.

4. Chicken soup

The claims made: Can cure the common cold.

What the evidence says

"There is little evidence to suggest that 'chicken soup' per se reduces the symptoms of a cold," says Aisling. "However, we know that protein and energy requirements increase during illness, whilst appetite and gastric functioning reduce. Therefore, based on that evidence, warming and nutritious food (e.g. chicken soup) may help restore energy during times of illness."

Would a dietitian recommend it?

"Not as a cure!" warns Lauren. "However, as a warming, hearty, protein and nutrient rich comfort food, chicken soup is an ideal meal for someone who is feeling under the weather." At the very least, chicken soup with plenty of vegetables contains lots of healthy nutrients, increases hydration… and tastes delicious.

5. Garlic

The claims made: Shortens duration of a cold/flu.

What the evidence says

"Garlic contains a compound called allicin, which has been shown to be beneficial for the immune system," explains Lauren. "However, the way in which garlic is processed can affect the potency of allicin. Chopped/diced/sliced raw garlic appears to have the greatest benefit." A 2015 Cochrane review examined the evidence for garlic in treating the common cold. It concluded that there is insufficient clinical trial evidence regarding the effects of garlic in preventing or treating the common cold. A single trial suggested that garlic may prevent occurrences of the common cold, but more studies are required to validate this finding.

Would a dietitian recommend it?

"As a wholefood: yes," says Lauren. "Garlic is not only good for us, it's also a fantastic flavour addition to many dishes. Supplements on the other hand aren't regulated, therefore one can't be certain of the allicin content."

6. Vitamin C

The claims made: Foods high in vitamin C are commonly associated with cold treatments, notably lemon and blackcurrant.

What the evidence says

There is evidence to suggest vitamin C may reduce the length of colds but not prevent them, although vitamin C is key to the immune system functioning.

Would a dietitian recommend it?

In the form of vitamin C rich foods? Yes. "On a practical note the sharpness of citrus can be helpful with relief from catarrh and congestion and taken with warm water and other ingredients such as honey can be very soothing - a key part of recovery," advises Dietitian and BDA spokesperson Amanda Squire. Foods rich in vitamin C include citrus fruits, red pepper, blackcurrants, kale, broccoli and strawberries.

"Cold symptom relief and illness recovery is generally about allowing your body to recover and fight the infection" concludes Amanda. "An overall well-balanced and varied diet gives our bodies the best chance of maintaining a strong immune system".

Source Article : NetDoctor