Are There Any Foods to Help Prevent a Cold or Flu?
Improving the immune system with food is not a new idea. Tremendous research has been done on the relationship between eating habits and the prevention of various ailments. While there's no guarantee of avoiding illness, eating right does seem to make a huge difference in our body's response to nasty viruses such as colds and flu.
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Yogurt
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One of the top picks for an immune system worthy of fighting common colds and flu is the most common. Yogurt has the ability to reinforce the body's defense against illnesses by increasing the germ-fighting white-blood-cell count. However, yogurt-flavored or coated snacks don't have the same illness-preventing properties. Choose fresh yogurt with active cultures, preferably unsweetened
Red Bell Peppers
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The time to start healthy eating to prevent a cold is today. Waiting until you're suffering with a case of the sniffles is often too late. Vitamin C in daily doses aids the immune system's response to viruses. Per gram, these flavorful veggies pack two times the vitamin C of oranges. At 142mg of vitamin C per 1/2-cup serving, red bell peppers surpass the FDA recommended allowance of 90mg per serving.
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Other Sources
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Vitamin C can be also found in a wide range of other delicious choices. Top choices include citrus fruits, honeydew melon, cantaloupe, kiwi fruit, tomatoes, potatoes, strawberries and leafy green vegetables for the highest doses of vitamin C. Add at least one a day to your cold-prevention regimen.
Get Colorful
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Foods that are brightly colorful are not only attractive dining elements, they usually pack high doses of vitamin A, which protects against free-radical damage and aids the mucous-membrane function. The respiratory system is greatly benefited by daily doses of vitamin A. Find this nutrient in broccoli, cauliflower, sweet potatoes, pumpkin, mangos and dark leafy green veggies. Other choices include vitamin-A-fortified milk. Opt for skim milk to avoid fat.
Green Tea
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Adding green tea, rich in compounds called EGCG, (epigallocatechin gallate) may decrease virus reproduction in the body. Green tea is also rich in polyphenols, which are natural plant antioxidants and are a vital source of immune-boosting properties. Freshly brewed hot green tea provides the most health benefits, according to a 2007 USDA study, nearly 10 times more than instant or bottled green tea.
Boost B Vitamins
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Vitamin-fortified cereals and whole grain products, salmon, tuna, chicken, beans, peanut butter and bananas are excellent sources of vitamin B6. This powerhouse vitamin works to keep your lymphoid organs in top shape. In turn, the lymph system (thymus, spleen and lymph nodes) create white cells, which are the first-line soldiers in the fight against the viruses that cause colds and flu.
Prevention/Solution
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Most researchers recommend eating five or more servings of fruits and vegetables a day for optimum health effects. Place fruit in bowls for easy access. Grab a yogurt on the way out the door when heading to work. Opt for salads, brightly colored vegetables, whole grains and lean meats in your diet. Remember to drink at least 24 ounces of water daily to flush toxins out of your body.
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References
Resources
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