The common cold is a viral infection that affects your upper respiratory tract. It can produce symptoms such as sore throat, cough, sneezing, fatigue and headaches. American adults typically catch two to four colds per year, according to the University of Maryland Medical Center. Vitamins cannot cure the common cold, but they may help prevent colds, aid in faster recovery and reduce symptoms. Talk to your doctor before increasing your vitamin intake to address the common cold.
Vitamin C
Vitamin C is highly regarded as an immune-system booster that may help prevent the common cold. This vitamin may help your body produce interferon, a natural antibody, according to certified nutritional consultant Phyllis Balch, author of "Prescription for Nutritional Healing." It may also encourage the formation of white blood cells that destroy virus cells. However, evidence specifically linking vitamin C to cold prevention is mixed. Limes, lemons, kiwi, pomegranates, spinach, mangoes, papayas, apples, oranges and berries are rich sources of vitamin C.
Vitamin A
Vitamin A is a natural immune-system enhancer. Like vitamin C, it may help destroy virus cells that can infect your upper respiratory tract and cause the common cold. This vitamin is also an antioxidant that may help prevent free-radical damage to the tissues of your throat and lungs. Vitamin A is found in eggs, whole-milk dairy products, beef liver and fish-liver oil. Beta-carotene, a substance your body can use to produce vitamin A, is found in carrots, mangoes, cantaloupe, peaches and pumpkin.
Pantothenic Acid
Pantothenic acid, also known as vitamin B-5, aids in the metabolism of nutrients in foods, according to Balch. It may enhance the delivery of proteins and carbohydrates to your cells, which may help fight off fatigue when you have a cold. Pantothenic acid may also have stress-reducing benefits. Because stress can lower immune-system function, the calming properties of pantothenic acid may help keep your immune system working properly so it can fight off viral infections. Boost your intake of pantothenic acid by eating foods such as walnuts, lentils, chickpeas, rye bread, salmon and mushrooms.
Considerations
Although vitamins may help prevent or reduce the symptoms of colds, simple strategies may be as effective as increasing your vitamin intake for cold prevention. These strategies include frequent handwashing, stress management techniques such as yoga and tai chi, proper sleep and consistent exercise. Maintaining a low-fat diet may also help prevent the common cold, according to the University of Maryland Medical Center.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
- University of Maryland Medical Center; Vitamin A (Retinol); Steven D. Ehrlich; June 2009
- University of Maryland Medical Center; Common Cold; Steven D. Ehrlich; September 2009
