7 surprising foods to fight colds

Runny nose, congestion, sore throat, sneezing. Yeah, it looks like it could be a cold. While cold symptoms vary (and may also include headaches and fever), all colds are respiratory infections caused by more than 200 possible viruses. With so many viruses waiting to settle in, another way of thinking is that a cold is caused by a weak immune system that allows the virus to settle. "There is no magic superfood to fight colds. However, there are many foods and nutrients that can play a useful role in the prevention or treatment of it. This is in line with the popular nutritional approach of savoring a variety of foods, "says Jackie Newgent, RDN, chef, nutritionist and author of" The Meat and Non-Meat Cookbook ".

1. Sardines

Oily fish is rich in omega-3 fatty acids, which shows that research 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 can also help boost the immune system by improving the function of immune cells. You may be surprised that sardines outweigh their omega-3 fish counterparts: A three-ounce serving of canned sardines provides 1,259 milligrams of omega-3s, while the same amount of trout Rainbow has 840 milligrams tuna canned at 196 milligrams. Sardines also provide other important nutrients to keep your immune system in top shape. For example, a quarter of a cup of canned BELA sardines, preserved in olive oil and BPA free, contains 120 calories, 13 grams of protein and provides calcium and vitamin D for a good health.

2. Yellow peppers

Often, when people feel sick, the first thing they look for is vitamin C. One of the best sources of vitamin C is a yellow pepper - with a fat that provides 568 percent of your daily vitamin C value. it was first isolated in the 1930s, vitamin C was thought to treat respiratory infections. Since then, research has shown that vitamin C consumption does not actually prevent colds, but does not round peppers yet - vitamin C can play a role in helping to relieve cold symptoms. "Studies suggest that regular supplementation with vitamin C at levels well above the daily value can help shorten the duration of a cold and decrease the severity of symptoms," says Jackie Newgent, RDN. In addition, research shows that vitamin C intake is particularly important for 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 benefits. "Fungi have antiviral effects, and mushroom consumption can be associated with increased production of infection-fighting cells," says Jackie Newgent, RDN. Reduced amounts of mineral selenium have been associated with a greater risk of developing advanced flu symptoms. And B vitamins in fungi (niacin and thiamine) help keep the immune system strong. "Maitake and Shiitake mushrooms, in particular, contain plant nutrients that appear to have an immune capacity. fresh herbs, or sprinkle with fresh maitake mushrooms with olive oil, salt and pepper, then grill them and serve on a salad or on an egg, "adds Newgent.

4. Alcoholic drinks

Have you ever wondered (or heard) that since alcohol is used to sterilize things outside of your body, it could also help fight infections in your body? The reality is that it's not true. Drinking alcohol once you are sick will not erase the virus. In fact, drinking alcohol for the purpose of treating a cold can lead to dehydration, worsen congestion symptoms, and interact with certain medications. However, a daily drink can 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 a lower prevalence of colds," says Jackie Newgent, RDN. Moderate alcohol consumption is generally defined as up to one drink per day for women and up to two drinks per day for men.

5. Chicken soup

Yes, there is science behind the age-old saying that chicken soup helps cure colds! At the most basic level, the hot liquid hydrates, helps to loosen the mucus and relieves sore throat. In addition, preliminary research shows that the ingredients in chicken soup can have unique medicinal properties. "A study conducted at the University of Nebraska Medical Center found something more: 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 that they were reduced by the chicken soup, suggesting that the soup could have an anti-inflammatory effect, which could alleviate the symptoms and shorten the infections of the ways upper respiratory RDN. Known as "grandmother's soup", the recipe used in the study includes chicken, onions, sweet potatoes, parsnips, turnips, carrots, stalks of celery, parsley, salt and pepper.

6. Citrus with peel

Since citrus fruits are packed with vitamin C, enjoying them regularly is a good idea to keep your immune system in top shape. An average orange provides 117 percent of your daily value for vitamin C. "Antioxidants like vitamin C boost immunity by fighting free radicals damaging cells," says Caroline Kaufman, M.S., RDN. But when it comes to citrus fruit, there may be an added benefit for those suffering from severe colds. the treatment of bronchitis, although more research in this area is needed," says Jackie Newgent, RDN. Preliminary data also show that limonene can help fight cancer and help with weight loss. An easy way to include citrus peel in your diet is to make a citrus vinaigrette: "Whisk together the fresh orange juice and a generous pinch of grated orange peel with olive oil and a little lemon juice ".

7. Ginger

Whether you prefer it in your holiday biscuits or your stir-fried beef and broccoli, ginger is a versatile spice with one of the longest medicinal stories. For more than 2,000 years, oriental medicine has recommended ginger to help heal and prevent many health problems. "Ginger has been recommended to people with colds for thousands of years in Japan, China and Ayurvedic medicine. Ginger tea is thought to be useful at the beginning of a cold without fever, and it can also help with nausea. Plus, having a hot cup of fresh ginger tea with honey and lemon juice can be a soothing way to detach mucus and relieve discomfort and nausea, "says Caroline Kaufman, MS, RDN, Caroline. Kaufman Nutrition. While ginger has been shown to help with nausea related to pregnancy, talk to your health care professional before you consume it to find out what is recommended for you