Conquer The Common Cold with Your Cuisine
By: Morgan Davis, RD, LDN
You got your flu shot. You frequently wash your hands… and always for twenty seconds using warm soapy water. You don’t smoke, you get enough sleep, and you get the recommended amount of cardiovascular exercise. So why are you starting to get that tell-tale scratchy throat and sinus pressure? Are you consuming a diet supportive of your immune system?
The best thing you can eat for a healthy immune system is… well everything. Maintaining a balanced diet and including a variety of foods from each food group ensures your body is getting all the nutrients it needs for proper function. However, there are some nutrients that are more mainstream for their role in immune function.
Vitamin C and Zinc are no strangers to claims of cold and flu treatment, and can be found in many over the counter cold remedies. Probiotics contribute to the healthy bacteria in your gut- this is important since the gastrointestinal tract is highly involved in the immune system, providing a type of barrier between outside organisms and your blood and lymph systems. Many of the B vitamins are well known to support antibody response and T-cell (a type of white blood cell) function. Vitamin E also seems to support immune function by helping white blood cells fight off infection.
Unfortunately, existing research regarding the effectiveness of some mega-dose supplements is inconclusive. Products such as Echinacea and garlic extract supplements are not FDA regulated and can have medication interactions, as well as other side effects. Therefore, the best advice I can offer is to maintain a balanced diet- consume the foods that not only contain the above nutrients, but also offer a plethora of immune-supporting phytochemicals, fatty acids and fibers.
Nosh on some of the food combinations below to pump up your immune system and keep yourself healthy during this flu season…
Bell Peppers and Hummus
Bell peppers are a vitamin C powerhouse. A one cup serving of sliced pepper provides you with about 115mg vitamin C- that’s almost 200% of the daily value, and more than the amount of vitamin C supplied by an orange! Hummus is a good source of folate, as well as protein which assists with antibody production.
Spinach & Strawberry Salad with Sunflower Seeds
Spinach and strawberries, like most leafy greens and red/orange fruits, supply a daily boost of Vitamin C. Pair that with the 6mg of vitamin E found in an ounce of sunflower seeds and you have yourself a nice little plateful of antioxidants.
Yogurt and Grape Parfait
Some yogurts, and other fermented milk products, contain probiotics or “healthy bacteria.” For immune and gastrointestinal benefits, look for a yogurt with strains of lactobacillus or bifidobacterium. Grapes are a source of resveratrol (red wine’s coveted antioxidant) which may help reduce inflammation and boost immunity. Pair the two in an immune boosting fruit and yogurt parfait.
Chicken and Barley Soup
There should be no surprise at the recommendation of chicken soup to ease a cold. There are a few possible explanations of the exact mechanism that chicken soup can speed up recovery from a cold. Cysteine, an immune enhancing amino acid, is released from cooking chicken. The hot salty broth helps to ease sinus congestion and can cause a soothing effect to a tired body. Additional antioxidant benefits are gained from herbs, spices and vegetables used. Whatever the reason, chicken soup remains a go to remedy for the sniffles. To give your soup and extra little boost, use barley instead of noodles. Barley is a whole grain especially rick in beta-glucan, a fiber that acts as a potent antioxidant.
Beef and Butternut Squash Stew
Just 3 ounces of beef (choose lean cuts for heart health) will provide you with almost 50% of the daily value of zinc, a well-known immune-boosting mineral. Pair that with some vitamin A-rich squash for skin and connective tissue health. After all, your skin is your first line of defense from bacteria and viruses!
Herbal Tea
Making sure to drink at least 8 cups of fluids every day is critical for immune function, as well as overall healthy. Choosing a hot beverage will help to alleviate any sinus congestion, and can be especially soothing for a scratchy throat.
Shrimp Stir Fry with Mushrooms
Shrimp, and other forms of seafood, supply your body with selenium which helps suppress the effects of viruses. Some mushrooms, including button, cremini and portabella, are also great sources of selenium. Bonus- mushrooms contribute many immune-boosting B vitamins including niacin, riboflavin and pantothenic acid.
The bottom line…
Besides washing your hands and sleeping at least seven hours each night, eat a balanced diet to ward off any intrusive bacteria and viruses. Include sources of lean protein, whole grains and a variety of colorful vegetables and fruits every day to protect yourself from the seasonal sniffles. As Hippocrates said, “Let food by thy medicine.”
