Dr Federica Amati names two 'vitamin C rich' foods which can cut length of winter colds

Dr Federica Amati has revealed two superfoods which she says can reduce the length and severity of a winter cold. Dr Amati, who is also head nutritionist at the wellness app Zoe - the health science company founded by Tim Spector, said that there was no single food which would prevent you from catching a cold this winter.

But she did say that blueberries and tangerines - both of which are rich in vitamin C - can reduce the impact of a cold this winter. She advised looking for foods that were beneficial for your gut health, which she described as 'absolutely essential' for immune system function.

"While there isn’t one food that can stop you from catching colds this winter, there are dietary patterns that can help us to support our immune system so that when we do catch the inevitable cold or the seasonal flu it’s short with as few symptoms as possible," she said. "Start with thinking about your gut health, which is absolutely essential for immune system function.

"Blueberries and tangerines are vitamin C rich and polyphenol rich, brilliant for supporting your gut health and full of vitamins that are essential for the immune system to function. Kefir contains live cultures, as well as polyphenols and fibre. Capers are an amazing addition! They give loads of flavour, they're really high in polyphenols and they're high in fibre. Finally, other fermented foods like sauerkraut are great for your immune system and I absolutely love adding it to my avocado on toast and salads.

"By incorporating as many of these nourishing foods as possible into your meals, you can give your immune system the support it needs to stay strong this winter."

READ MORE: Dr Federica Amati says superfood that cuts cancer and heart disease risk is fibre 'champion'

READ MORE: Tim Spector says 'healthy' breakfast staple can slash cholesterol and blood fat levels

Why blueberries?

Blueberries are healthy for a variety of reasons. According to WebMD, they are thought to have the highest levels of antioxidants of any common fruit or vegetable. These protect against free radicals, which are harmful molecules your body makes in response to things that can damage cells.

Antioxidants in blueberries can also help reduce blood pressure, and better manage your blood sugar levels. Studies have shown that eating blueberries regularly can help improve insulin sensitivity in people with type 2 diabetes. They also contain plenty of fibre, which less than 10 per cent of Brits eat enough of every day.

A 2024 study said: "Regular consumption of blueberries can support and/or protect against cardiovascular disease and function, pre-diabetes and type 2 diabetes, and brain and cognitive function in individuals with health conditions and age-related decline.

"Further, mechanistic investigations highlight the role of blueberry anthocyanins in mediating these health benefits, in part through interactions with gut microbiota. Also, nutritional interventions with blueberries have demonstrated the ability to improve recovery following exercise-induced muscle damage, attributable to anti-inflammatory effects."

Why tangerines?

Like blueberries, tangerines are packed with fibre and antioxidants. These can help protect against a range of illnesses, from heart disease, two type-2 diabetes. In one study from 2012, authors noted the level of antioxidant enzymes and antioxidant vitamins are lower in people with type 2 diabetes.

Consumption of antioxidant-rich fruits, like tangerines, or fruit extracts may help to reduce oxidative stress caused by free radicals in patients with type 2 diabetes and other inflammatory conditions. Tangerines are full of vitamin C and vitamin A. Both vitamins play an important role in the maintenance of eye health.

There is even evidence to suggest they can cut your risk of cancer. One study on the flavonoids tangeretin and nobiletin showed that they seemed to be effective at inhibiting the growth of prostate cancer cells. Also, the overall antioxidant properties of tangerines may also be beneficial because of the protection from free radical damage.

Tangerines also contain calcium and magnesium, two minerals that are important in the growth and maintenance of bones. In general, a diet higher in these minerals leads to greater bone density.