Colds-they’re something no one wants to deal with. Unfortunately, colds are just a part of life. Especially in the winter and spring.
According to the Centers for Disease Control (CDC), colds are the leading reason for absences when it comes to school and work. In fact, millions of people are infected with simple colds each year, with the average adult reporting two or three colds annually. And that rate is higher among children.
There are a number of initial precautions you can take to reduce the risk of colds. This all begins with washing your hands with soap and water for 20 seconds to kill viruses that hang out on the surface of the hands. (Gross, we know.) If there is no soap available, use an alcohol-based hand sanitizer.
In addition, make sure not to touch your eyes, nose, or mouth before you wash your hands. This is how viruses can enter the body.
Further, try to avoid sick people. Even with a healthy immune system, you can still come down with a cold.
In the event that you do get sick, take the time to disinfect things you touch-like doorknobs and cabinet handles. This helps to reduce the chance that you will infect others.
And best of all, eat with cold prevention in mind. In truth, there are foods you can eat to help fight off the sniffles. Check out these six superfoods that can boost your immune system today.
1. Oranges
Oranges are jam-packed with vitamin C. And studies show that vitamin C can actually reduce the duration of a cold. In one study, vitamin C was shown to reduce the length of a cold by eight percent in adults and 13.6 percent in children.
Even more beneficial is orange juice. According to Fox News, the average cup of orange juice has about 120 milligrams of vitamin C, which exceeds the recommended daily allowance of this necessary nutrient. Just make sure to pick a brand of OJ that’s not loaded with sugar. Look for a “no sugar added” option.
2. Beef
In recent times, we’ve been told to limit our consumption of beef. But as it turns out, beef and a strong immune system may go hand in hand. Beef has about one milligram of zinc per ounce. This makes beef a go-to option when it comes to fighting colds.
A macronutrient, zinc is needed by the body for immune function. However, experts say that about 12 percent of Americans don’t get enough zinc. And in those over the age of 64, that number climbs to almost 40 percent.
Researchers at Oregon State University recently analyzed this concept to find out how zinc deficiency correlates to increased inflammation in older adults. They found that inadequate zinc causes improper immune cell activation as well as dysregulation of a protein called cytokine Il-6, which affects cell inflammation.
“When you take away zinc, the cells that control inflammation appear to activate and respond differently; this causes the cells to promote more inflammation,” says Emily Ho, lead study author and professor and director of the Moore Family Center for Whole Grain Foods Nutrition and Preventative Health in the Oregon State University College of Public Health and Human Services in a news release.
So if you feel like you’re getting sick, make a lean hamburger to increase your zinc levels. But be sure to look for a low-fat option. After all, you don’t want to add to health problems in the process.
3. Yogurt
Yogurt is full of probiotics, which are essential to the immune health needed to fight off a cold. This all correlates to just what bacteria live in your gut.
“Your gut wall houses 70 percent of the cells that make up your immune system,” writes New York Times best-selling author Dr. Mark Hyman. “If you want to fix your health, start with your gut. Gut health literally affects your entire body.”
Hyman says that the modern diet of high sugar, processed foods is directly affecting gut health. He equates this to an inner garden in which the foods we consume are creating a bad environment filled with bugs that have the ability to determine one’s state of health.
Yogurt can help in the process of creating healthy gut flora. Look for a brand of yogurt that contains live active cultures. This gives you the best chance of boosting your immunity.
4. Broccoli
Broccoli for colds? Yes!
According to the Georgia Mateljan Foundation, broccoli is pretty darned wonderful when it comes to the body’s detoxification system. Broccoli is full of phytonutrients. Specifically, it’s rich in glucoraphanin, gluconasturtiian, and glucobrassicin.
These three power-boosters in combination are key to the body’s ability to detox. In fact, they aid in every single step of this process-from activation… to neutralization… to getting rid of what it doesn’t want.
And that’s not all. Broccoli is also chocked full of kaempferol, a flavonoid that reduces how things you’re allergic to affect your body. That’s one of the reasons broccoli is an anti-inflammatory food. Plus, it’s rich in the antioxidants beta-carotene, lutein, and zeaxanthin.
5. Salmon
Salmon is filled with vitamin D. And experts say that vitamin D is essential to immune function.
According to Fox News, researchers at Massachusetts General Hospital determined that low levels of vitamin D can increase the risk of upper respiratory infections. And in a later study, they concluded that supplements of vitamin D can help children fight colds.
If you’re not a fan of salmon, consider tuna or swordfish. And remember that exposure to sunlight can also help to elevate levels of vitamin D.
6. Chicken Soup
Many people wonder if the belief that chicken soup helps fight colds is just an old wives tale. While soup isn’t a miracle cure, there is some truth to this concept.
According to the Mayo Clinic, soup can help your general state of being when you’re sick. That’s because warm liquids just might make mucus travel faster through the nose. Experts say this can help to prevent dehydration, decrease congestion, and decrease the time viruses spend in the lining of the nose