As winter is the season when a lot of people are suffering from colds and flus, I thought it would be very timely to make mention of a couple of herbs and spices that offer powerful cold and flu fighting properties, and how you can incorporate them into your diet.

Cinnamon helps the body to kill the bad bacteria, allowing improved function of the respiratory system and the fighting of infections. It reduces congestion and phlegm in the lungs and dries up a runny nose. Get more of this by sprinkling over your porridge or roast pumpkin and sweet potato. Add to smoothies, stews, casseroles and curries.

Garlic increases our immunity and makes us resistant to infections. It also contains anti-bacterial and anti-fungal properties. Garlic is one of the most meal-friendly herbs and spices to use. Rub it on meat before grilling, make slits in your lamb before roasting and insert cloves of garlic, add whole unpeeled garlic cloves amongst your roast vegetables and add crushed garlic to soups, stews, stir fries, curries and even salad dressings.

There are many other herbs and spices out there with beneficial cold and flu fighting properties, I’ve chosen these two as they’re some of the easiest ones to add to your winter meals.