Everyone in UK urged to eat three things as cold and flu cases explode in January

Everyone in the UK is being urged to eat three foods as cases of colds, , and explode.

The four horsemen of viral infections have exploded in numbers, according to figures analysed by a dietary expert.

The latest NHS figures show hospitals across the UK are managing record levels of serious flu as winter continues, with a 350% increase in flu cases and an 86% rise in norovirus cases in hospital compared to 2023 figures – alongside increased fears about rising -19 and respiratory syncytial virus levels in hospitals.

A top doctor has warned the peak of the flu season is yet to come as hospitals wards across England are “full to bursting”.

It comes as several trusts declared critical incidents because of sustained pressure in A&E departments, with people being treated in corridors and a patient at one hospital forced to wait 50 hours to be admitted to a ward.

Some hospitals have restricted visitor numbers while others are encouraging people to wear surgical masks to limit the spread of viruses.

There are about 5,000 patients in hospital with flu in England, according to Professor Julian Redhead, NHS national clinical director for urgent and emergency care.

The vast majority of UK adults (68%) say they want to take more proactive steps to protect their children’s immune health as they head back to school – to help prevent the spread of dangerous flu strains.

However, many are unaware of what vitamins and minerals they need to prime their immune health and ward off illness. 64% of those surveyed said they did not know what vitamins and minerals they should be consuming to support their immune health – with over half (55%) admitting they get overwhelmed with information around what vitamins and minerals they should be consuming day-to-day.

Diet expert and public health nutritionist Dr Frankie Phillips said: “It is no surprise there is growing concern around severe winter illnesses across the UK as we head back to work and school following the festive break.

“However, this new research shows that many are unaware what vitamins and minerals are needed to support the immune system and protect children, teens and adults from seasonal illness including -19 and norovirus.”

He added that there are three foods everyone should be eating in order to beat viruses.

Firstly, increase vitamin C intake, such as via orange juice, eat more foods like oily fish which contain vitamin D, and get more zinc in your diet via legumes, chickpeas and lentils.

He added: “As a nutritionist, here are three ways I fuel my body and beat the dreaded lurgy:

1. Increase your vitamin C intake with orange juice: Vitamin C is a key antioxidant your body needs to protect immune cells. Just one 150ml glass of pure orange juice provides more than 80% of your daily vitamin C recommendation and contributes one of your 5-a-day.

2. Get fshy with vitamin D: Vitamin D helps to regulate immune cells within your body. Having one serving of oily fish weekly provides a key source of vitamin D, as well as omega-3 fats which contribute towards a health heart. On top of this, everyone should be taking a daily vitamin D supplement to make up for the lack of sunlight in the winter months.

3. Weave zinc into your diet with legumes: Zinc helps the immune system fight off harmful bacteria and viruses. An easy way to weave Zinc into your everyday diet is to increase your intake of legumes – including chickpeas, lentils and beans. Seeds, nuts, and whole grains are also rich in Zinc, and can be easily added to breakfast and lunch dishes.”