It is undeniable that the symptoms associated with both cold and flu are often challenging. With different side effects such as body aches, fatigue, fever, and congestion, these illnesses can interfere with daily life.
While medications are quite helpful in treating cold and flu, consuming certain foods can naturally help boost your immune system and alleviate symptoms. It is important to focus on foods that are nutrient-dense and can support the body’s ability to ward off infection and foster quick recovery. This guide explores 10 powerful foods that can improve immunity and fight flu and cold symptoms.
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How does nutrition combat colds and flu and boost immunity?
Although the common cold and flu mostly have the same symptoms, they are respiratory infections caused by different viruses. The flu, caused by influenza viruses, manifests suddenly and may lead to serious symptoms such as dry cough, body aches, and extreme tiredness. The cold, however, is caused by different viruses like rhinoviruses and can cause less severe symptoms like stuffy nose, sneezing, and sore throat. Both illnesses, however, can typically make you feel sick and disrupt your daily life.
Most of the time, a low appetite is associated with being sick from the flu and cold. Despite this, it is important to eat because nutrition can play a major role in healing and quick recovery. The body requires adequate nourishment more than ever to strengthen its immune defense and fight off the viruses.
Moreover, foods and beverages can help reduce flu and common cold symptoms like intestinal issues and body aches. It is important to consume foods rich in vital nutrients that can enhance the immune system and prevent the flu or cold from getting worse.
10 amazing foods to fight cold and flu and boost immunity
1. Ginger
A popular remedy for different illnesses, ginger can help combat the flu and cold. Ginger contains powerful compounds including paradol and gingerol, which possess powerful antioxidant and anti-inflammatory qualities that can help alleviate the symptoms of flu and cold. Ginger can help reduce inflammation in the throat and calm sore throat, making it easier to swallow and decreasing pain.
Moreover, the anti-inflammatory qualities that ginger possesses can help decrease congestion and improve breathing by aiding the relaxation of the muscles around the airways. This is especially beneficial when experiencing chest congestion or a stuffy nose. In addition, ginger can boost immunity by enhancing the activity of immune cells in the body.
2. Mushrooms
Mushrooms are beneficial in improving the functions of the immune system, especially varieties like reishi, shiitake, and maitake. They contain beta-glucans, a compound that can help improve the response of the immune system to infections.
Mushrooms also possess antiviral and antibacterial qualities that can help fight against the symptoms of the flu and cold. Mushrooms can help halt the spread and growth of viruses and bacteria that cause respiratory infections like colds and the flu. Enjoy mushrooms roasted, sautéed, or grilled.
3. Chicken soup
A staple remedy for the flu and colds, chicken soup is highly nutritious and can provide warmth when experiencing the cold and flu. One of the major benefits of consuming chicken soup is its hydrating properties. The body loses fluids due to sweating and fever when fighting illnesses and chicken soup can help replenish these fluids to maintain bodily functions.
In addition, chicken soup is loaded with diverse beneficial nutrients such as amino acids, vitamins, and minerals that can boost fast recovery. Chicken soup contains the amino acid cysteine, which can help thin mucus in the lungs and reduce congestion. Moreover, chicken soup is high in protein, which can enhance tissue growth and repair.
4. Oranges
Oranges are a powerhouse for vitamin C, which helps enhance the immune system and ward off illnesses. Vitamin C improves the production of white blood cells, which are crucial for fighting diseases. It also boosts the barrier function of the skin, making it harder for pathogens to gain entry into the body.
Additionally, oranges contain flavonoids such as naringenin and hesperidin, which have antioxidant properties that are beneficial for combating oxidative stress and decreasing inflammation in the body. The regular consumption of oranges can boost your immune system and reduce the severity of symptoms associated with the cold and flu.
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5. Bell peppers
With their crisp texture, bell peppers are an excellent source of vitamin C. They contain larger amounts of vitamin C than most citrus fruits such as oranges. Vitamin C is important for the immune system and for preventing illnesses.
Moreover, bell peppers are a rich source of beta-carotene and vitamin A, which are both important for maintaining the health of the mucous membranes, including those that exist in the respiratory tract. A healthy respiratory tract is better equipped to ward off bacteria and viruses that cause the flu and cold.
6. Chamomile tea
Chamomile tea is an herbal remedy that contains flavonoids and other powerful antioxidants that can help reduce inflammation, alleviate symptoms, and support faster recovery from the flu and cold. The anti-inflammatory qualities of chamomile tea can provide relief for symptoms of flu and cold such as sore throat.
Additionally, the warm liquid of chamomile tea can decrease throat discomfort, reducing the urge to cough and making it easier to swallow. Chamomile tea can also calm nausea and alleviate abdominal cramps, often accompanying flu symptoms. Enjoy it warm to get the full benefits of chamomile tea.
7. Honey
Honey is a natural remedy for the flu and cold. Honey contains phytonutrients that support immune function and decrease oxidative stress. It can help calm sore throats and decrease coughing, making it a popular home remedy for the flu and colds.
Due to the antiviral properties of honey, it can halt the growth of viruses that cause respiratory infections and support recovery. Moreover, honey is an effective cough suppressant, particularly in children. It can help decrease the frequency of cough and soothe the nerves. Spread honey on toast or drizzle it on yogurt to enjoy the many benefits that it offers.
8. Red grapes
A sweet and delicious snack, red grapes are great for fostering recovery from the cold and the flu. Red grapes contain resveratrol, a powerful antioxidant that possesses strong anti-inflammatory and immune-boosting qualities. Resveratrol can help support immune function and fight off respiratory infections.
Red grapes also contain vitamin C, which is vital for eliminating infections and boosting the production of white blood cells. Additionally, red grapes contain flavonoids such as anthocyanins and quercetin, which can shield cells from oxidative damage that is caused by free radicals. By doing this, red grapes can reduce the risk of chronic illnesses while supporting immune system functions.
9. Kale
Kale is a leafy green vegetable that is packed with important nutrients that can help alleviate the symptoms of the cold and the flu. Kale is rich in vitamin C, which is beneficial for the immune system as it can stimulate the production of white blood cells. This vegetable also contains beta-carotene and vitamin A, which can help boost the health of the respiratory tract and prevent colds.
Additionally, kale contains flavonoids and carotenoids, which can protect cells from inflammation and damage. It also contains phytonutrients that possess anti-inflammatory properties that can reduce inflammation and support faster immune system response. Kale is versatile and can be enjoyed cooked or raw.
10. Garlic
One of the major beneficial compounds in garlic is allicin, a compound known for its potent antiviral and antimicrobial properties. Allicin helps to enhance the immune system by stimulating the activity of immune cells. Garlic also possesses antioxidant qualities that can help decrease inflammation in the body.
Another compound that garlic contains is sulfur, which is responsible for the antimicrobial qualities of garlic. It interferes with the activity of the enzymes that microorganisms need for survival and growth, making garlic a natural antibiotic for preventing illnesses. Consume garlic raw or cooked as a part of diverse dishes such as stir-fries, stews, and sauces.
Conclusion
The symptoms of the cold and the flu can disrupt daily activities and make performing tasks difficult, but incorporating a variety of immune-boosting foods into your diet can help alleviate these symptoms and support recovery. Foods that can help fight off cold and flu include mushrooms, garlic, ginger, oranges, chicken soup, and kale. These foods can soothe coughs, reduce congestion, decrease inflammation, and overall improve health. Moreover, by consuming these foods regularly as a part of a balanced diet, you can boost the functions of your immune system and prevent illnesses.
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