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February 22, 2010
Foods to Fight Colds and Flus
Although we are heading towards the end of cold and flu season, we are not out of the woods just yet. Flu season starts in October and lasts until April (the third wave of H1N1 is expected before it is all over) and cold season last a bit longer, from September to May. We all know that handwashing and good personal hygiene is number 1 in your defense against colds and flus, there are some foods and nutrients that are thought to play a role in keeping a healthy immune system.
Like taxes, most of us can expect to get at least one cold and/or flu each year. While there is no cure, healthy eating may help to prevent them, shorten the duration or make your symptoms less severe. Here are the top 5 foods that may help keep you healthy this winter or at least make those colds and flus just a bit more tolerable.
Chicken Soup: Not just an old wive’s tale. Hot chicken soup is not only a comfort food when you are sick, it is also easy to digest and contains a compound called cystine that helps to thin the mucus in you nasal passages, thereby easing congestion. Hot chicken soup also raises the temperature in your nose and throat, making it difficult for viruses to live as they prefer cooler, drier places.
Spicy Foods: Not good if you have a sore throat or upset stomach, but if you are suffering from a stuffed up nose, foods containing hot peppers or chilies can help break up nasal congestion. This is due to the compound capsaicin that is responsible to making these foods “hot”.
Fluids: Besides chicken soup, drinking extra fluids is a must. Cold and flu bugs thrive in dried out nasal passages and throats but drinking fluids frequently through the day will help keep those mucus membranes moist. Once viruses are trapped in these moist membranes, it is easier to get rid of them when you blow your nose or swallow them (here they are destroyed by stomach acids). Not a big water fan? Try adding slices of oranges. Not only will it flavor your water, but it will add some extra vitamin C. If you are suffering from a sore throat, add lemon and honey to hot water or tea. Speaking of tea, green tea is helpful for warding off those bugs responsible to causing flu, diarrhea and pneumonia. Other kinds of teas have immune boosting properties. Read our “Featured Food: Tea” for more.
Vitamin D: The sunshine vitamin just may play a role in seasonal flus. Vitamin D increases the body’s production of proteins that kill viruses, including the influezna virus. Unfortunately, during the winter months, those of us who live in the northern part of the hemisphere cannot synthesize vitamin D in our skin. Unless we take supplements, we are unable to take in the amount of vitamin D we need. Low levels of vitamin D during the winter months, may make us more susceptible to getting the flu. How much do we need? Aim for 1000 IU for adults daily and 400 IU for children. If your kids (or you) don’t like to swallow pills, there is liquid form of vitamin D available called D-Drops. One drop is all that you need (and it is tasteless).
Probiotics: These healthy strains of bacteria help to enhance the immune system by improving digestion and absorption of nutrients, while preventing the overgrowth of those bad bugs in your gut. The yogurt display case is abundant in different types of yogurts to choose from. Probiotics are available as a supplement. If you choose to take one, buy a product that contains both lactobacilli and bifidobacteria strains (1 billion to 10 billion live cells per capsule). If you have recently taken antibiotics, you will want to bump this up as antibiotic use will wipe out the good bacteria.
As with everything, a healthy diet is the cornerstone to keeping healthy. Be sure to include protein and a wide variety of fruits and vegetables (especially those that are brightly colored) as they are high in antioxidants.
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