The common cold is caused by a viral infection of the upper respiratory tract. A healthy adult will get on average of two colds a year, and it is far easier to prevent a cold by leading a healthy lifestyle than it is to treat one, once it has already taken hold. Nevertheless, certain dietary modifications can help to support your immune system while it is fighting-off the cold virus and may help to both lessen symptoms and reduce healing time.
Eat Whole Foods and Drink Plenty of Liquids
According to Lilieana Mitrea in her book ""Pathology and Nutrition," it is important to eat a nutrient-dense whole foods diet high in fresh fruits and vegetables, legumes, nuts, seeds and lean protein. This diet will ensure that you are receiving all of the nutrients and antioxidants necessary to optimize your immune system and fight inflammation. Drink eight cups of water and plenty of other cold and hot liquids, to ensure proper hydration status and to help to flush toxins out of your system.The liquids will also help to thin and loosen mucus and help to clear it out from your body, says healthcastle.com website.
Especially Beneficial Foods
Bioflavanoids are a type of antioxidant found in many plant foods and Mitrea says that a bioflavonoid rich diet will help to support your immune system. Cabbage, green peppers, parsley, turnips, parsnips, horseradish, scallions, garlic, lemon juice and grapefruit are all excellent sources of bioflavanoids. Beta carotene is a vitamin A derivative found in many plant foods and it is also beneficial for your immune system. Good sources of beta-carotene include dark green, deep orange and red vegetables such as broccoli, watercress, carrots and red peppers.
Give Your Digestive System a Rest
The process of digestion utilizes a large amount of energy, and when you are sick, you want all of your body's energy stores to go toward fighting off the virus and rebuilding healthy cells. As such, Mitrea suggests giving your body a rest and reducing your food intake. In addition, fried, greasy, spicy and fatty foods are especially hard to digest and therefore discouraged. Soft foods such as oatmeal, applesauce, and well-cooked vegetables and liquids such as soup are easily digested and encouraged. Chicken and turkey soup broth and chicken soup are all considered especially beneficial. Phyllis Balch says in her book "Prescription for Nutritional Healing" that they may relieve cold symptoms and shorten the duration of your cold.
Foods to Avoid
You should eliminate refined and processed foods because they are stripped of essential nutrients and the enzymes required for digestion, making them digestive and immune system stressors. Sugar is also nutrient-void and should be eliminated. Bananas, oranges and dairy should be avoided while you have a cold because they promote the production of mucous and may therefore worsen cold symptoms. Finally, do not consume caffeinated products such as black tea, coffee and chocolate because they will dehydrate you and may therefore worsen your cold symptoms.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
- HealthCastle.com; A Diet to Fight the Common Cold; H. Jones; Jan 2007
