A nutrition expert has named two types of food you should eat more of when you’ve got a cold or flu. Following this advice could help both prevent illness and speed up recovery.

In a video uploaded to his Instagram page, Professor Tim Spector revealed his “evidence-based tips” for fighting off winter illness. Prof Spector, who hosts the Channel 4 show What Not to Eat and founded ZOE Health, also urged people to avoid a certain type of food.

He said: “Cold and flu season is unfortunately here, and as a doctor and a sinus sufferer, here are my six evidence-based tips for beating a cold quickly.” Among these tips were recommendations to up your intake of two foods.

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These are foods containing vitamin C, and fermented foods.

However, he stipulated that you should eat vitamin C-rich foods rather than taking supplements. Prof Spector said: “Get your vitamin C from food, not supplements.

“Pills won't shorten your cold. Instead, things like kiwis, peppers, and broccoli provide the vitamin C alongside powerful polyphenols that support your immune cells in your gut.”

Other good sources of vitamin C include:

• Citrus fruit, such as oranges and orange juice


• Strawberries


• Blackcurrants


• Brussels sprouts


• Potatoes

According to Prof Spector, fermented foods can help support your gut health and boost immunity. He said: “Increase your fermented foods.

“Daily ferments like your kimchis, your kefirs, your kombuchas, and miso are linked to fewer infections, milder symptoms. In the first 48 hours, I always like to have a little bit extra.”

While it may be tempting to snack on your favourite comfort foods when you’re ill, Prof Spector advised against this. “Next is go easy on those comfort foods,” he said.

“When we're ill, we crave bread, pastries, and sugar. But these will drive inflammation, more and make things worse.”

His other tips for a cold were:

• Act fast and use a saline or a barrier nasal spray


• Rest


• Drink warm fluids

He added: “These are my best tips. Now, you can't always prevent a cold but now you've got the tools to at least maximise your chance of shortening it or avoiding it.”