The incidence of colds and respiratory infections increases with the arrival of winter, making attention to a balanced diet an important factor in supporting the immune system and helping the body perform its defensive functions. Although food does not prevent viral infections, obtaining essential nutrients contributes to supporting immune system functions and may help reduce the severity and duration of some cold symptoms.
Vitamins and minerals.. essential elements to support immunity
The immune system requires adequate amounts of vitamins and minerals to perform its functions normally, including vitamin C found in citrus fruits, kiwi, and peppers, zinc available in meats, legumes, and nuts, as well as vitamin D found in fatty fish, egg yolks, and some fortified foods. The Office of Dietary Supplements of the US National Institutes of Health pointed out that a deficiency in some nutrients may affect the efficiency of the immune system, but increasing the intake of vitamins and minerals through supplements does not necessarily help prevent infection or accelerate recovery in people who do not suffer from a deficiency.
Vitamin C.. a possibility of reducing symptom severity
A systematic review conducted by researchers Harry Hemila from the University of Helsinki in Finland, and Elizabeth Chalker from the Australian National University, and published in the Polish Archives of Internal Medicine in 2025, showed that vitamin C reduced the severity of cold symptoms by 15 percent. The review relied on analyzing the results of ten clinical trials involving 15 comparisons between the vitamin and a placebo, but the results related to high-dose supplements do not necessarily mean obtaining the same benefit from all methods of use.
Zinc.. does it help shorten the duration of a cold?
A scientific review published in the Cochrane Database of Systematic Reviews in May 2024 concluded that zinc may help shorten the duration of colds, but it does not show a clear benefit in preventing them. The review relied on 34 studies involving 8,526 participants from adults and children, noting variations in results between studies and a low level of confidence in some evidence. While zinc is found in meats, legumes, nuts, seeds, and dairy products, its supplements should not be taken in high doses without consulting a specialist as they may cause side effects such as gastrointestinal disturbances.
Vitamin D.. recent results call for caution
A systematic review published in The Lancet Diabetes & Endocrinology in April 2025 investigated the relationship between taking vitamin D supplements and the prevention of acute respiratory infections. The review included data from 61,589 participants from 46 randomized controlled trials and found no statistically significant reduction in the risk of respiratory infection among those who took the vitamin compared to groups that received a placebo. This result clarifies that the benefit of supplements in general prevention of infection is not confirmed, despite the role the vitamin plays in regulating the immune response.
Dietary diversity and hydration.. important daily habits
In addition to vitamins and minerals, following a diverse diet helps meet the body's needs, including vegetables, fruits, whole grains, legumes, and protein sources, while limiting reliance on foods poor in nutrients, according to World Health Organization recommendations. The US Centers for Disease Control and Prevention recommend drinking adequate amounts of fluids and resting when suffering from colds, along with getting enough sleep, practicing physical activity regularly, washing hands, and ventilating enclosed spaces. Amid the increasing spread of respiratory infections during winter, following a balanced and diverse diet, along with adequate sleep, good hydration, and adherence to preventive measures, remains an important factor in maintaining health and supporting immune system functions.
Source: Syrian Arab News Agency (SANA)
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