Experts have revealed whether six food staples¹ and supplements really prevent colds and flu.

专家揭示了六种食物和补品是否真能预防感冒和流感。

While honey has long been praised for reducing the symptoms of colds, science reveals it does little more than soothe² sore throats.

尽管蜂蜜一直被人们誉为可以缓解感冒症状，但科学家认为它仅能缓解喉咙痛。

Although an old wives tale claims chicken soup cures a host of ailments³, it may simply provide a comforting meal and hydration boost, according to dietitian⁴ and British Dietetic Association spokesperson Aisling Pigott.

还有传统说法认为鸡汤能治愈很多小毛病，但英国饮食协会发言人、营养学家爱斯琳-皮高特说，其实这仅能让你舒服地吃上一顿，补充水分。

下面就一起来看看这六种食品的真假功效。

Echinacea 紫锥菊提取物补充剂

Although often hailed for reducing the severity and symptoms of colds, a 2014 Cochrane review into 24 studies found the flower supplement does not significantly reduce the length of time people suffer with the sniffles.

尽管很多人认为紫锥菊可以缓解感冒症状，2014年柯克兰的一项针对24个研究的回顾调查显示，利用紫锥菊提取物制作的补充剂不能显著缩短鼻塞病程。

Ms Pigott claims there is insufficient⁵ evidence to recommend echinacea, however, if people wish to take the supplement it will unlikely do them any harm.

皮高特女士称，没有足够的证据支持人们服用紫锥菊补充剂。但如果人们想要服用，也没什么坏处。

Honey 蜂蜜

An old wives tale praises honey for soothing⁶ sore throats and suppressing coughs, however, there is little evidence to support this, with many 'pro-honey' studies being funded by companies with conflicts of interest, according to Ms Pigott.

传统观点认为蜂蜜可以缓解喉咙痛，还可以镇咳，但这并没有什么证据能证明。皮高特表示，很多赞成感冒时吃蜂蜜的研究都是有利益关系的公司资助的。

She adds, however, honey is harmless providing people are aware of its high-sugar content and unsuitability to children under one due to the risk of botulism.

她补充说，在人们知道含糖量高的情况下蜂蜜无害，由于肉毒中毒风险一岁以内婴儿不宜食用。

Zinc⁷ lozenges 锌锭

Zinc lozenges have been shown to reduce the duration of cold symptoms, such as nasal congestion⁸, coughing and a sore throat, however, dietitian Lauren McGuckin warns many contain high amounts of sugar.

锌锭可以缩短一些感冒症状的持续时间，比如鼻塞、咳嗽和喉咙痛。但营养学家劳伦-麦古金提醒说，很多锌锭片含糖量较高。

People may be better off upping their food sources by eating more seafood⁹, lamb, beef and pumpkin¹⁰ seeds.

人们如果多吃海鲜、羊肉、牛肉和南瓜籽来摄入更多相关营养元素，效果会更好。

Chicken soup 鸡汤

Ms Pigott told NetDoctor: 'There is little evidence to suggest that "chicken soup" per se reduces the symptoms of a cold.'

皮高特女士告诉“网络医生”说：“没有多少证据表明鸡汤本身能缓解感冒症状。”

She adds, however, the warming and nutritious¹¹ meal may help restore sufferers' energy levels, as well as giving them a hydration boost.

她补充说，喝上热乎乎且营养丰富的鸡汤能给患者补充能量和水分。

Garlic 大蒜

Ms McGuckin said: 'Garlic contains a compound called allicin, which has been shown to be beneficial for the immune system.

麦古金女士说：“大蒜中含有大蒜素，对免疫系统有好处。”

'However, the way in which garlic is processed can affect the potency¹² of allicin.'

“但大蒜的加工过程会影响大蒜素的功效。”

She therefore recommends people crush, slice or dice¹³ garlic to reap the biggest benefits.

她建议人们把大蒜压碎、切片或者切成蒜末以获得最大功效。

A 2015 Cochrane study review also found garlic is effective at treating and preventing sniffles.

2015年柯克兰的一项研究也发现，大蒜对治疗和预防鼻塞有效。

Vitamin C 维生素C

Vitamin C is critical to the proper functioning of the immune system, however, evidence suggests it only reduces the length of colds, rather than preventing them.

维生素C对免疫系统的正常运行非常关键，但有证据显示它仅能缩短病程，而不是预防感冒。

Dietitian and BDA spokesperson Amanda Squire¹⁴ still recommends people with colds up their vitamin-C consumption via citrus fruits as these sharp flavours may ease congestion and, when taken with honey and warm water, can be soothing.

英国饮食协会发言人、营养学家阿曼达-斯夸尔仍建议患上感冒的人们多食用柑橘类水果摄入更多维生素C，因为水果浓烈的味道能缓解充血症状，而且和热蜂蜜水一起服用还能让人感觉更舒服。

A healthy, balanced diet also gives people's bodies a better chance of fighting off viral infections, such as colds.

健康平衡的饮食也能让身体更容易打败病毒感染，比如感冒。

Vitamin C is found in all fruits and vegetables but is particularly high in citrus, red peppers, berries, kale and broccoli¹⁵.

所有的果蔬都含有维生素C，但在柑橘类、红辣椒、浆果、羽衣甘蓝和花椰菜中含量尤其高。