Common cold: Foods to eat

Common cold is described as an upper respiratory condition caused by a virus. The typical symptoms include nasal congestion, runny nose and fever. Until today, common cold is still a prevalent health issue without any known cure. The condition is simply allowed to run its full course until the symptoms subside.

There are millions of common cold cases that occur yearly affecting both children and adults. A healthy lifestyle can help prevent and manage common cold. In case the symptoms are severe or long-lasting, it is vital to seek guidance from a doctor.

Vitamin-C rich foods

Vitamin C (ascorbic acid) is a water-soluble vitamin which must be acquired from food. Vitamin C also possesses potent antioxidant properties that protect the body against virus-causing bacteria. The recommended dietary allowance for vitamin C for adults is now 90mg per day.

Children need between 15-75mg on a daily basis depending on the age and health requirements. Serving of 5 ½ cups of fruits and vegetables every day provides this amount. Foods packed with vitamin C include oranges, citrus juices, strawberries, grapefruit, red bell peppers, tomatoes, baked potatoes and broccoli.

Common cold

The typical symptoms include nasal congestion, runny nose and fever.

Spicy foods

Spicy foods can also reduce congestion linked with common cold. Due to this, miso, hot peppers and spicy international dishes such as Thai or Indian curries as well as Asian stir-fries can be beneficial to those who are suffering from a cold. The hot spices can be added to soups and other dishes to provide a medicinal effect.

Since congestion often minimizes the ability of the individual to taste, the potent flavor of spicy foods can provide improved taste satisfaction throughout the duration of cold. Individuals who are not used to spicy foods must eat with caution since they can cause a burning sensation in the mouth that they are not used to.

Zinc-rich foods

Zinc is an essential mineral that can prevent or minimize the intensity or endurance of common cold when taken at the start of the condition. Foods rich in zinc include beef shanks, oysters, pork, crab, baked beans, lobster, cashews, chickpeas, yogurt, milk and almond. Many adults are deficient in zinc and most require 40 mg a day. Excessive intake of zinc through supplements might cause serious side effects, thus foods rich in zinc are preferred.

Chicken soup

Chicken soup is typically used for common cold. Take note that the warmth and steam from chicken soup can help relieve congestion and body aches. In addition, some of the ingredients in chicken soup can help reduce the inflammation. The broth-based chicken soups are better than the creamy variations. Chicken soups that are rich in vegetables can provide the added benefits of minerals, vitamins and antioxidants. In addition, since high intake of sodium adds to water retention, it is best to use low-sodium soups instead.


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