{"id":55677,"date":"2017-01-30T11:15:49","date_gmt":"2017-01-30T16:15:49","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=55677"},"modified":"2017-02-03T12:19:24","modified_gmt":"2017-02-03T17:19:24","slug":"superfoods-fight-common-cold","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/superfoods-fight-common-cold\/","title":{"rendered":"What to Eat When You\u2019re Fighting a Cold"},"content":{"rendered":"
\"What<\/div>\n

As polar vortexes, nor\u2019easters and monsoons ensue across the country, people are more likely to stay indoors, which also means that germs can circulate more easily. Cue the sniffling, sore throats, coughs and congestion \u2014 classic signs of the common cold.<\/p>\n

If you\u2019re feeling under the weather, food might be the last thing on your mind. \u201cSome people may lose their appetite [when they\u2019re feeling sick] due to diminished sense of taste or smell or lack of energy,\u201d says Toby Smithson, MS, RDN, LDN, CDE, spokesperson for the Academy of Nutrition and Dietetics, and Founder of DiabetesEveryDay.com<\/a>.<\/p>\n

RELATED: <\/strong>7 Immunity-Boosting Foods to Fight Colds and Flu<\/a><\/p>\n

But even if you\u2019ve lost your appetite, it\u2019s important to keep consuming nutrient-dense grub<\/a>. \u201cThe longer we go without meeting our nutrient needs, the weaker we can become and the slower our recovery may be,\u201d says Maxine Yeung, MS, RD, CDN, NASM-CPT and founder of The Wellness Whisk<\/a>.<\/p>\n

The old adage that you should \u201cfeed a cold, starve a fever\u201d isn\u2019t exactly true. Regardless of whether you have a cold or a fever, you should make sure you\u2019re consuming enough nutrients to give your body the energy it needs to fuel its immune defenses, says Smithson.<\/p>\n

In the spirit of boosting white blood cells, make a habit of incorporating these cold-fighting foods into your diet whenever you\u2019re fending off the sniffles. Better yet? Eat them on a regular basis so your immune system is always firing on all cylinders.<\/p>\n

RELATED: <\/strong>Can Vitamin C Really Help You Fight a Cold?<\/a><\/p>\n

8 Foods to Boost Immunity and Fight the Common Cold<\/h3>\n
\"Chicken
Photo and recipe: Ali Maffucci \/ Inspiralized<\/a><\/i><\/figcaption><\/figure>\n

1. Chicken Soup<\/strong><\/h3>\n

Chicken soup<\/a> isn\u2019t just good for the soul. It\u2019s good if you\u2019re feeling under the weather, too. \u201cResearch has found that chicken soup helps to prevent inflammatory white cells from moving to other parts of your body, which can decrease your cold symptoms,\u201d says Alissa Rumsey<\/a>, MS, RD, and spokesperson for the Academy of Nutrition and Dietetics. The bone broth<\/a> in chicken soup contains collagen, which can help boost your immune system, in addition to amino acids and nutrients that help prevent inflammation. \u201cChicken soup\u2019s illness-fighting ability is thought to be related to cysteine, an amino acid released from chicken during cooking. The hot liquid in soup also helps you to stay hydrated<\/a>, which can help loosen any secretions.\u201d Making bone broth at home is really easy \u2014 just follow this recipe<\/a>.<\/p>\n

\"Foods
Photo and recipe: Perry Santanachote \/ Life by Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

2. Yogurt<\/strong><\/h3>\n

Yogurt is a natural source of probiotics, also known as \u201cgood bacteria\u201d that live in your gut. Studies have linked good gut health to boosting immunity, better sleep, good digestion \u2014 the list goes on. \u201cThe probiotics found in yogurt help to keep our intestinal tracts free of disease-causing bacteria and germs,\u201d says Rumsey. \u201cStudies have also found that increased yogurt intake may improve our body\u2019s immune response.\u201d Rumsey recommends choosing yogurts with a \u201clive and active cultures\u201d seal and avoiding heavily sweetened varieties. Be wary of foods that are infused with probiotics<\/a>, though. Not all probiotics are made equal, and products that contain them don\u2019t always have enough active cultures to make a real difference. Not a fan of yogurt or are dairy-free? It\u2019s best to stick to other natural sources, like kefir, kimchi and sauerkraut.<\/p>\n

RELATED: <\/strong>10 Yogurt Parfaits That Are Almost Too Pretty to Eat<\/a><\/p>\n

\"Food
Photo and recipe: Perry Santanachote \/ Life by Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

3. Fatty Fish<\/strong><\/h3>\n

Your heart isn\u2019t the only thing that can benefit from a dose of omega-3 fatty acids<\/a>. \u201cFatty fish, such as salmon<\/a> and tuna, contain omega-3 fatty acids, which help control inflammation in your body,\u201d says Yeung. It\u2019s important to consume inflammation-fighting foods on a regular basis, but especially when you\u2019re feeling under the weather. That\u2019s because \u201cchronic inflammation can weaken and disrupt the function of your immune system,\u201d says Yeung. These delicious Wild Salmon Sweet Potato Cakes<\/a> feature sweet potatoes, coconut oil and avocados, which are also rich in health-boosting antioxidants.<\/p>\n

\"12
Photo and recipe: Carmen Sturdy \/ Life by Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

4. Garlic<\/strong><\/h3>\n

Good news if you love garlic sourdough bread and dipping veggie sticks in aioli. \u201cGarlic contains allicin, a compound that can help fight infection and bacteria,\u201d says Rumsey. \u201cOne study showed that people who ate garlic daily were less likely to catch a cold.\u201d Eat raw garlic if you\u2019re feeling really daring, or add it to soups and other cooked meals<\/a> to reap the benefits without the vampire-slaying breath.<\/p>\n

\"Beef
Photo and recipe: Perry Santanachote \/ Life by Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

5. Foods Rich in Zinc<\/strong><\/h3>\n

Zinc isn\u2019t a mineral you want to do away with. \u201cSome studies show that zinc<\/a> may help reduce the duration of a cold if taken right away,\u201d says Yeung. \u201cZinc helps regulate the immune system, build and maintain lean body mass and heal wounds.\u201d Yeung says foods high in zinc include oysters, red meat, eggs<\/a>, fortified cereal, beans<\/a> and pumpkin seeds.<\/p>\n

\"Turmeric\"
Photo: Pond5<\/a><\/i><\/figcaption><\/figure>\n

6. Turmeric<\/strong><\/h3>\n

This flavorful spice is considered a superfood<\/a> for a good reason. It\u2019s rich in antioxidants and has strong anti-inflammatory properties. Research suggests these qualities make turmeric a strong defense against colds<\/a>, coughs, and congestion. Try it in a turmeric latte, aka golden milk<\/a>, or use it to season lean meats, grains and other healthy foods.<\/p>\n

RELATED: <\/strong>Super Spice: 10 Turmeric Recipes to Boost Your Health<\/a><\/p>\n

\"Citrus
Photo and recipe: Renee Blair \/ Life by Daily Burn<\/a><\/i><\/figcaption><\/figure>\n

7. Fruits and Vegetables<\/strong><\/h3>\n

It won\u2019t surprise anyone to learn that vitamin-rich foods are key to maintaining a strong immune system. Smithson stresses that vitamins A, C, and E are particularly useful in building immunity. Fruits and vegetables are some of the best sources of these nutrients. Foods rich in vitamin A include carrots, dark leafy greens and sweet potatoes<\/a>. Vitamin C can be found in high quantities in citrus fruits<\/a>, tomatoes, and bell peppers. Dark leafy greens, butternut squash and avocado are excellent sources of vitamin E. Pairing these and other fruits and vegetables with adequate protein intake will help supercharge your immunity, says Smithson.<\/p>\n

\"Green
Photo: Pond5<\/a><\/i><\/figcaption><\/figure>\n

8. Plenty of liquids<\/strong><\/h3>\n

In addition to consuming healthy foods, it\u2019s also critical to stay hydrated in order to help keep your throat and airways clear, says Yeung. But not all beverages help fight illness. \u201cHot tea<\/a> is a great way to stay hydrated, provide warmth and comfort to an irritated and inflamed throat and help relieve congestion,\u201d says Yeung. \u201cTry to avoid sweetened beverages, like sports drinks<\/a> and juice, as too much sugar in your body can cause inflammation\u2026 which further weakens your immune system.\u201d<\/p>\n

RELATED: <\/strong>All-Natural Remedies to Soothe Your Cold Symptoms<\/a><\/p>\n

The Ultimate Cold Remedy<\/strong><\/h3>\n

When you\u2019re trying to fight off an illness, focus on consuming foods that are packed with nutrients. \u201cIt\u2019s not what to avoid, but what to include in your diet that is important for immunity,\u201d says Smithson.<\/p>\n

And of course, the old adage that \u201can ounce of prevention is worth a pound of cure\u201d always applies. \u201cThe best way to stave off the cold and flu is try to stay as healthy as possible by maintaining a healthy diet, being physically active and practicing good hygiene,\u201d says Yeung. \u201cThere is no magical food that can help prevent a cold, but lacking in certain nutrients can contribute to a compromised immune system.\u201d So for the best cold prevention, focus on eating balanced healthy meals all year-round.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019ve got the common cold, you might not have much of an appetite. But here\u2019s what experts say you should eat, and why superfoods are your get-well Rx. <\/p>\n","protected":false},"author":68,"featured_media":55712,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7],"tags":[29,208,71,341,391,186],"class_list":["post-55677","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","tag-antioxidants","tag-flu","tag-nutrition","tag-tax1living-well","tag-tax2cold-flu","tag-winter"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55677","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/68"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=55677"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55677\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/55712"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=55677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=55677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=55677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}