As the temperatures begin to lower and Australians layer up, it’s clear that winter is about to set its cold mitts on us.

With over 200 different viruses responsible for infecting us with a cold every year[1], it can be difficult to avoid falling victim to its nastiness.

According to Sheila Zhou, expert Scientist at USANA, leading producer of high quality supplements, “The key to staying healthy during the winter months largely lies in the foods that we eat. There are a number of foods full of rich vitamins and minerals that actively fight the symptoms of viruses and promote a healthy immune system, plus they are delicious so they’re guaranteed to liven up those cold nights.”

Ms Zhou shares five foods that will help you keep the common cold at bay this year:

1) Honey

There’s a reason Winnie the Pooh loves this sweet treat so much! Research has found that honey is much more than just a sweet treat prized by hungry bears.

Honey is not only great for the skin; it is also full of a special protein called defensin.

This protein actively breaks down bacteria and strengthens the body[2], so whether it’s on porridge or in your tea, make sure you use honey to sweeten up your winter.

2) Salmon

From the depths of the ocean to the bench of the kitchen, salmon is full of beneficial omega 3 essential fatty acids.

These oils have been found to reduce the production of prostaglandins 2-series, compounds in the body that can worsen inflammation[3].

Salmon is also a major source of Vitamin D, which promotes the activation of cells within the body that maintain the immune system.

3) Dark Chocolate

A pesky cough is one of the most persistent and annoying things about developing a cold.

While it may seem like an unlikely saviour, the regular consumption of dark chocolate may help alleviate these symptoms.

Research has shown that Theobromine, a derivative of cocoa, reduces the intensity and length of coughing[4].

So whether it is melted in a fondue or baked in a cake, unsweetened dark chocolate lets you indulge while staying healthy during the cooler months.

4) Citrus fruits

Oranges, lemons, or mandarins, all citrus fruits are important sources of Vitamin C, which is vital in maintaining strong bones, muscles and blood vessels.

Vitamin C is also a key ingredient in supporting a healthy immune system,which means your body is able to eliminate the threat of a virus before it strikes.

5) Chicken Soup

No matter how hard you try, sometimes it’s impossible to beat a classic.

Chicken soup is often the first port of call Australians turn to when they start experiencing signs of a cold.

However, chicken soup is also a beneficial meal for people who want to make sure they escape the clutches of a pesky cold. These hearty meals are full of fluids that keep you hydrated and prevent the more severe symptoms of a cold from developing[5].

Try these tips to keep colds away from you and your family this winter!

Do you have any extra tips to share? Please comment below.

Image courtesy of Shutterstock.com

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  • I only knew about the citrus! Great tips!


  • I do all them except salmon and chocolate. I have lots of garlic too, the purple one. I will gladly add some chocolate to my daily diet, no drama there!


  • Some great tips. I feel like I am forever getting sick, from my son, now he is in daycare.


  • An interesting mini article. Thanks for posting.


  • Never knew salon and Dark chocolate would hell thanks!


  • Good to know! That’s interesting! Thanks for sharing this!


  • another reason to have dark chocolate =)


  • Trully agree about the Vitamin C. Pinapple juice is amazing for sore throats and inflammation of colds. I use it for my children and seems to keep the colds down or at least shorter.


  • Yummy! Lucky I love all five foods!


  • I wonder if I tell my hubby I need to eat dark chocolate to keep the flu germs away what he would say (apart from laugh)


  • That might be why my cough never developed into a cold like usually, I’ve been eating dark chocolate every now and then this winter!


  • kool great


  • Chicken soup is a god send for a cold,didn,t know about dark chocolate,just have to add it to the shopping list!


  • Ginger is also fabtastic in soups or tea


  • Don’t stay in wet or very sweaty clothes if at all possible.I find after I go for a brisk walk sometimes I feel like I have had a quick shower. lol!!!


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