Runny nose, congestion, sore throat, sneezing. Yes, it seems like it could be a cold. While cold symptoms can vary (and may also include headache and fever), all common colds are infections of the respiratory tract caused by over 200 different viruses. With so many viruses waiting to be caught, it’s a different thought, colds happen due to weak immune system, allowing the virus to form inside. “There are no miracle foods that fight off the common cold.” However, there are many types of foods and nutrients that can play a helpful role in preventing or treating this illness.
- Arctic Salmon
Rich in fat with high content of omega-3, researches show omega-3 can decrease the risk of heart disease and inflammation in the body. In addition, a recent animal study published in the Journal of Biological Chemistry found that Omega-3 can also help boost the immune system by enhancing immune cell functions. You would be surprised that Arctic Salmon has an upper hand when it comes to omega-3: A three-ounce serving of canned Arctic salmon provides 1,259 mg of omega-3, while the same amount of sockeye salmon has 905 mg, coho has 840 mg, and canned tuna has 196 mg. Arctic salmon also provides other important nutrients to keep your immune system working well. For example, a quarter-cup serving BPA-free can of Bela Arctic salmon caught in olive oil offers 120 calories, 13 grams of protein, and provides good calcium and Vitamin D for health.
- Golden Bell Pepper
Typically when people feel uncomfortable, the first thing they reach for is vitamin C.Among the best sources of vitamin C is golden bell pepper – with a large supplying 568 percent of daily value of Vitamin C. Ever since it was first isolated in the 1930s, Vitamin C has been thought of to treat respiratory tract infections. Since then, researches have shown that consuming Vitamin C does not actually prevent colds, but still does not prevent the consumption of these peppers. Vitamin C may have a role in helping to reduce cold symptoms. Jackie Newgent, RDN says:“ Research shows that regularly supplementing with vitamin C at levels higher than daily value may shorten the duration of a common cold and lessen the severity of symptoms.” Additionally, studies show the amount of Vitamin C being so important in enhancing the immune system for certain populations: the elderly, chronic smokers, ultra-endurance athletes and children.
- Mushroom
Rich in vitamin B, selenium and antioxidants, mushroom has long been believed to provide immunity-boosting benefits. Jackie Newgent, RDN says “Mushrooms have antiviral effects, and consuming mushrooms can be coupled with increased production of disease-fighting cells,” Lesser selenium levels have been linked to higher risk of getting higher flu symptoms. And vitamin B in mushrooms (niacin and thiamin) helps maintain a good immune system. Newgent adds “particularly Maitake mushrooms and Shiitake mushrooms contain polysaccharides, seemingly have abilities to enhance immunity. Sauté 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, pepper, then roast & evenly ladle onto a salad or top with an egg”
- Alcoholic drinks
Ever wondered (or heard) solely because alcohol is used to disinfect things outside your body, it can help fend off internally? It’s actually not true. Drinking alcohol while you’re sick will not kill the virus. Trying to drink alcohol to treat a cold can lead to dehydration, exacerbating congestion symptoms, and may interact with some medications. However, one daily drink can get you less sick in the first place. Jackie Newgent, RDN says “Some research suggests frequent and moderate alcohol consumption may be associated with reduced risk of a common cold,” Moderate alcohol intake is typically defined as one drink per day for women and two drinks per day for men.
- Chicken Soup
Yes, there is science behind the ancient adage that chicken soup helps cure the common cold! At its most basic level, warm liquid is hydrating, helping to loosen mucus and soothe a sore throat. In addition, preliminary research indicates that components in chicken soup can have unique medicinal properties. Caroline Kaufman, MS, RDN says “A study conducted at the University of Nebraska Medical Center found something even more intriguing: Chicken broth, veggies, and chicken in soup were tested against a control group in a lab-specific setting to show all had anti-inflammatory properties. Scientists studied the movement of neutrophils (white blood cells) and noticed the soup diminished their movement, meaning soup might have anti-inflammatory effects, reducing symptoms and lowering respiratory infections” Best known as “grandma’s soup,” the cooking recipe used in this study consists of chicken, onions, sweet potatoes, golden beets, beet, carrot, celery stalks, fresh flat-leaf parsley, salt, and black pepper.
- Citrus fruit & peel (Rutaceae family)
Because citrus fruits of the Rutaceae family contain a lot of vitamin C, enjoying them regularly is a good idea to keep your immune system working well. An average-sized orange provides 117 percent of daily value of Vitamin C for the body. Antioxidants like Vitamin C boost immunity by helping to fight damaging free radicals. But when it comes to citrus fruits, it may be an added benefit for those with heavier flu symptoms. A naturally occurring chemical found in the peel of citrus fruits of Rutaceae family, limonene, may hold a potential role in bronchitis treatment, more research in this field is required. Preliminary data also shows limonene may help prevent some cancers and assist in weight loss. An easy way to include citrus peel in your diet is to make a jar of citrus peel vinegar. Grate and squeeze lemon juice along with a big wide strip of grated lime peel (rind) with olive oil and a mice coating of lemon extract.
- Ginger
If you like it in your holiday baking or in your beef and broccoli stir-fry, ginger is a versatile spice with one of the longest histories of use in medicine. With over 2,000 years Eastern medicine has recommended ginger to help treat and prevent many health issues. Caroline Kaufman, MS, RDN, a nutrition expert in Los Angeles and health blogger at Caroline Kaufman Nutrition Center says: “Ginger has been recommended for cold sufferers for thousands of years in Japan, China, and in Ayurvedic medicine. Ginger tea is thought to be helpful when a cold begins without a fever, and it may help alleviate queasiness. Additionally, sipping on a warm cup of fresh ginger tea with honey and lemon can gently soothe loosen mucus and ease irritating throat” . While ginger has shown to help with nausea during pregnancy, talk to your healthcare provider before consuming ginger.
What do you think? How would you change your diet if you’re ill? Have you tried eating these foods the next time you catch a cold? Leave a comment below and let us know.
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