13 foods doctors eat when they have a cold
That age-old advice is dead-on: when you’re sick, your body needs extra fuel in the form of kilojoules to defend against germs and mount an immune response. “What you eat can be one of the best weapons in your arsenal,” says pulmonologist, Dr Gustavo Ferrer. The right nutrients can give your immune system a much-needed boost, help clear up some of those irritating symptoms, and get you back on your feet faster. Doctors shared their favourite home remedies when they feel a cold coming on – and some of their recommendations may surprise you.
Chicken soup
It’s not just for your soul – chicken soup may actually help fight upper respiratory tract infections, according to an older, but classic study published in the journal Chest that looked at how immune cells responded in the laboratory. “When we get attacked by a virus, our natural defences can cause an inflammatory response,” says Dr Ferrer. Some combination of ingredients in the soup may inhibit the white blood cell activity that can cause inflammation.
Strawberries
These berries are brimming with antioxidant power – they’re among the top 20 richest fruits when it comes to free radical slaying compounds – particularly vitamin C. And last year, a study in the journal Nutrients found that getting up to eight grams of vitamin C a day can help shorten the length of a cold. Adding a cup of sliced strawberries to your smoothie will net you about 100 milligrams of vitamin C.
Garlic
This potent bulb contains a compound known as allicin, which has antibacterial and antiviral properties that may help fight off the common cold. Chopping or crushing garlic activates this compound, so for maximum results, prep it and let it sit for several minutes before eating it. In research published in the Cochrane Database of Systemic Reviews, people who took a garlic supplement daily reported fewer colds over a three-month span than those who popped a placebo.
Honey
Sore throat? The sticky, sweet nectar was found to be superior to many over-the-counter cough suppressants, Dr Ferrer says. For a soothing elixir that’s the bee’s knees, combine honey with lemon juice for a little vitamin C antioxidant action, he adds.
Carrots
These may be one of the ingredients that give chicken soup its curative properties. Carrots and other orange-hued produce contain beta-carotene. Your body converts this compound to vitamin A, a building block of your immune system, says Dr Eudene Harry.
Onions
These aromatics contain quercetin, an antioxidant with antiviral and anti-inflammatory properties. “A lot of the symptoms you get when you’re sick is your body hyper-responding to things that are not necessarily a threat,” says Dr Harry. “Antioxidants help quell some of that response so it doesn’t get out of control. They remove waste products and reduce inflammation,” she says.
Capsicum
Research shows that being cold may suppress your immune system a bit, but vitamin C has natural immune-boosting properties. Loading up on C-rich foods can be a good way to compensate for a suppressed immune function during the chillier months, Dr Harry says. A cup of chopped capsicum has two times as much vitamin C as a medium orange.
Green tea
Fluids are important when you’re sick because, Dr Harry says, “Everything works better when you’re hydrated.” Green tea is a good choice because it contains the potent antioxidants catechins, along with theanine, an amino acid. Both have been linked to immunity, research shows.
Ginger
If the dreaded stomach flu is going around, stock up on this relieving root. It’s known for its anti-nausea properties. It also contains compounds known as gingerols that have an anti-inflammatory effect, which makes it an ideal addition to a cup of tea for soothing a sore throat. Dr Harry likes to take hers with ginger, pomegranate and lemon.
Mushrooms
These fungi are one of the few edible sources of vitamin D, which we normally get from the sun. Shorter daylight hours during the autumn and winter months can mean we’re not getting enough of that nutrient, which can open the door to lowered immunity. Mushrooms don’t naturally contain that much vitamin D, but if they are grown in the presence of ultraviolet light they will produce more. (Check the package for actual content of vitamin D.)
Shiitake mushrooms, in particular, may help in this regard, says associate professor of medicine, Dr Gerard Mullin. A study published in the Journal of the American College of Nutrition showed that people who ate 5 or 10 grams of shiitake mushrooms a day had improved markers of immunity, including better-functioning gamma delta T cells and reductions in inflammatory proteins in their blood.
Hot sauce
A big hit of wasabi or sriracha can feel like it’s clearing your sinuses even when you’re not sick – and it turns out, that could very well be the case. A Cochrane review of research on nasal sprays containing capsaicin, the active compound in chilli peppers and other spicy foods, improves symptoms of nonallergic rhinitis (aka sneezing, congestion) better than a placebo, possibly because of its anti-inflammatory effect. Plus, spicy peppers are another good source of vitamin C.
Turmeric
Spiking your coffee with this spice, aka a golden latte, won’t hurt. Curcumin, the active compound in the vibrant yellow powder, has anti-inflammatory, antibacterial and antiviral properties. “Oxidative stress goes up when your body is under attack,” says Dr Mullin. That can cause residual damage beyond what the invading germs cause. Turmeric, he says, can help with that.
YoghurtFermented dairy products may not be your go-to when you’re feeling under the weather, but they should be, says Dr Mullin. “Most of your immune system is in your gut,” he explains, and probiotic-containing foods like yoghurt help keep your gastrointestinal tract teeming with healthy bacteria. Indeed, research has found that the benefits go beyond digestive health: a 2017 study in the journal Nutrients found that eating yoghurt daily increase the activity of killer T cells, whose job it is to destroy infected cells in the body. And there’s no evidence that dairy creates phlegm or contributes to congestion, so spoon away!
This article originally appeared on Reader’s Digest.