The common cold affects the upper respiratory tract and is usually harmless. Symptoms can include congestion or a runny nose, sore throat, body aches, cough, fever and sneezing. Nutrition is part of maintaining good health, but may also be linked to illnesses and the common cold. Prior to treating a cold with nutrition, it is best to see a health care professional to confirm a diagnosis of a cold to avoid complications if the illness is more serious.
Significance
According to the University of Arkansas, in the U.S., individuals suffer from approximately 1 billion colds each year. Children are most susceptible to catching colds because of undeveloped immune systems, experiencing 6 to 10 colds annually on average; adults typically suffer from two to four colds a year, says the University of Arkansas. Nutrition has been found to be associated with a reduction of cold symptoms, but no definitive link has been found to show that it can prevent a cold.
Prevention/Solution
Good nutrition can help reduce the risk of developing a cold, says the University of Tennessee Medical Center. Vegetables, fruits and whole grains can provide antioxidants and phytonutrients, both of which have been associated with a boosted immune system and faster healing. The University of Tennessee recommends eating seven servings of fruits and vegetables a day, as well as three servings of whole grains daily. Probiotics also have been shown to help reduce the risk of developing a cold.
Vitamins and Minerals
Vitamin C has been said to help reduce the amount of colds diagnosed and shorten the duration of the illness, but no definitive studies have been done that prove this. The University of Tennessee Medical Center says a review of vitamin C supplementation research found that between individuals who took 200 milligrams of vitamin C daily and those who did not, no difference was found between the two groups in the amount of colds diagnosed. The only difference found was between individuals who exercised outside in the winter; exercisers who took vitamin C were less likely to get a cold. The center goes on to recommend a daily multivitamin containing vitamins A, B6, B12, C, D and the minerals zinc, chromium, folic acid, copper and calcium.
Foods
Chicken soup has been a longtime favorite remedy for colds. According to the Mayo Clinic, chicken soup helps inhibit the movement of neutrophils, which are immune system cells that promote inflammation. Chicken soup also promotes the movement of mucus, helping to lessen congestion and promote movement of viruses out of mucous membranes. Ginger tea, other hot teas and hot fruit juices can also help relieve inflammation when the steam from the drinks is inhaled, says the University of Maryland Medical Center, or UMMC, which also says spicy foods can help clear sinuses. Staying hydrated can help lubricate mucous membranes. Foods rich in vitamins A and C, such as oranges, kiwi, tomatoes, spinach and broccoli, are recommended.
Warning
Prior to attempting to self-medicate with nutrition, it is best to see a health care professional to determine that a cold is a cold and not something more serious. Talking to a physician about recommended doses of vitamins can help prevent overdoses or side effects that can occur with excessive amounts of certain vitamins.
