Runny nose, congestion, sore throat,
sneezing. Yep, sounds like it could be a cold. While cold symptoms vary (and
can also include headaches and fever), all colds are respiratory infections
caused by more than 200 possible viruses. With so many viruses waiting to take
hold, another way of thinking of it is that a cold is caused by a weak immune
system that allows the virus to set in. “There’s no magic superfood for combatting
the common cold. However, there are numerous foods and nutrients that can play
helpful roles in prevention or treatment of it. This lends support to the
popular nutrition approach of enjoying a variety of foods,” says Jackie
Newgent, RDN, chef, nutritionist and author of “The With or Without Meat
Cookbook.” From sardines to mushrooms to wine -- try including a variety of
these seven foods in your diet to maintain (or regain) a healthy immune system.
1.SARDINES
Fatty fish is high in omega-3 fats,
which research shows helps reduce the risk of heart disease and inflammation in
the body. In addition, a new animal study published in the Journal of Leukocyte
Biology shows that omega-3s may also help boost the immune system by enhancing
the functioning of immune cells. You might be surprised that sardines trump
their fishy counterparts when it comes to omega-3s: A three-ounce serving of
canned sardines provides 1,259 milligrams of omega-3s, while the same amount of
rainbow trout has 905 milligrams, salmon has 840 milligrams and canned tuna has
196 milligrams. Sardines also provide other important nutrients to keep your
immune system running strong. For example, a quarter-cup serving of BPA-free
canned, sustainably wild-caught BELA sardines in olive oil contains 120
calories, 13 grams of protein and provides calcium and vitamin D for good
health.
2.YELLOW BELL PEPPERS
Oftentimes when people are feeling sick, the
first thing they reach for is vitamin C. One of the best sources of
vitamin C is a yellow bell pepper -- with one large one providing 568
percent of your daily value of vitamin C. Since it was first isolated in
the 1930s, vitamin C has been thought to treat respiratory infections.
Since then, research has shown that consuming vitamin C does not
actually prevent colds, but don’t snub your peppers yet -- vitamin C may
play a role in helping to relieve cold symptoms. “Studies suggest that
regular vitamin C supplementation at levels well above the daily value
may help shorten a common cold’s duration and lessen symptom severity,”
says Jackie Newgent, RDN. In addition, research shows vitamin C intake
is particularly important to boosting the immunity of certain
populations: the elderly, chronic smokers, extreme athletes and
children.
3.MUSHROOMS
Rich in B vitamins, selenium and antioxidants,
mushrooms have long been thought to offer immune-boosting benefits. “Mushrooms
have antiviral effects, and consumption of mushrooms may be associated with an
increased production of cells that fight infections,” says Jackie Newgent, RDN.
Reduced amounts of the mineral selenium have been associated with a greater
risk of developing advanced flu symptoms. And the B vitamins in mushrooms
(niacin and thiamin) help keep the immune system strong. “Maitake and shiitake
mushrooms, in particular, contain plant nutrients that seem to have
immune-boosting ability. Saute shiitake mushrooms and stuff them in an omelet
with a little goat cheese and fresh herbs, or sprinkle fresh maitake mushrooms
with olive oil, salt and pepper, and then grill them and serve on a salad or
top with an egg,” adds Newgent.
4.ALCOHOLIC BEVERAGES
Have you ever wondered (or heard) that since alcohol is
used to sterilize things outside your body, it might also help fight infections
inside your body? The reality is that it’s not true. Drinking alcohol once you
are sick will not wipe out the virus. In fact, drinking alcohol in an attempt
to treat a cold could lead to dehydration, worsen your symptoms of congestion
and may interact with certain medications. However, a daily drink might make
you less likely to get sick in the first place. “Some studies show that regular
and moderate consumption of alcohol may be associated with lower prevalence of
the common cold,” says Jackie Newgent, RDN. Moderate alcohol intake is generally
defined as up to one drink a day for women and up to two drinks a day for men.
5.CHICKEN SOUP
Yes, there is science behind the age-old adage that
chicken soup helps cure the common cold! At the most basic level, the warm
liquid is hydrating, helps loosen mucus and eases sore throats. In addition,
preliminary research shows the ingredients in chicken soup may have unique
medicinal properties. “A study conducted at the University of Nebraska Medical
Center found something more: The broth, vegetables and chicken in a soup tested
in a lab all showed anti-inflammatory properties. The researchers studied the
movement of neutrophils (white blood cells) and found they were reduced by
chicken soup, suggesting the soup might have an anti-inflammatory effect, which
may ease symptoms and shorten upper respiratory tract infections,” says
Caroline Kaufman, M.S., RDN. Known as “Grandma’s Soup,” the recipe used in the
study includes chicken, onions, sweet potatoes, parsnips, turnips, carrots,
celery stems, parsley, salt and pepper.
6.CITRUS FRUITS WITH PEEL
Since citrus fruits are packed with vitamin C, enjoying
them regularly is a good idea to keep your immune system running strong. One
medium orange provides 117 percent of your daily value for vitamin C.
“Antioxidants like vitamin C boost immunity by fighting cell-damaging free
radicals,” says Caroline Kaufman, M.S., RDN. But when it comes to citrus
fruits, there may be an added benefit for those suffering from severe colds. “A
natural chemical found in citrus fruit peels, limonene, could play a potential
role in the treatment of bronchitis, though more research in this area is
needed,” says Jackie Newgent, RDN. Preliminary data also show that limonene may
help fight cancer and aid in weight loss. An easy way to include the citrus
peel in your diet is to make a citrusy vinaigrette: “Whisk together fresh
orange juice and a generous pinch of grated orange peel (zest) with olive oil
and a squirt of lemon juice,” suggests Newgent.
7.GINGER
Whether you prefer it in your holiday cookies or your
beef-and-broccoli stir-fry, ginger is a versatile spice with one of the longest
medicinal histories. For more than 2,000 years Eastern medicine has recommended
ginger to help cure and prevent numerous health conditions. “Ginger has been
recommended to cold-sufferers for thousands of years in Japan, China and in
Ayurvedic medicine. Ginger tea is thought to be helpful at the beginning of a
cold with no fever, and it may also help with nausea. Plus, having a warm cup
of fresh ginger tea with honey and lemon juice can be a soothing way to loosen
mucus and ease discomfort and nausea,” says Caroline Kaufman, M.S., RDN, a Los
Angeles-based nutrition expert and health blogger at Caroline Kaufman
Nutrition. While ginger has been shown to help with pregnancy-related nausea,
talk to your health care professional before consuming it to find out what is
advised for you.
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