So you’ve been feeling a little under the weather lately? Well its that time of year, yep its cold and flu season. Here are a few foods that can help you fight the achy body, sore throat, ugh feeling:
Chicken soup: Since you were a little kid you have had chicken soup when you don’t feel well. Don’t stop doing because you think you are “too old”. Chicken soup has been studied and shown to thin mucus. The broth and noodles give you carbohydrates for maintaining energy levels. It can also help you feel less lethargic. If you add vegetables, it will increase the nutrients in the soup, which will help support your immune functions. Eat more soups that contain low-sodium and 30% less salt. You do want soup to contain some salt because the sodium helps regulate the amount of fluid in your body. This is important because fevers can cause dehydration.
Garlic: You may think garlic? How will that help me? Well garlic contains a compound known as allicin, an oily substance, that provides antioxidants. Taking garlic allicin-containing supplement may help prevent colds as well as shorten the duration. It is safe for adults to consume garlic in foods or as supplements but is not yet safe for children. Incorporate the whole food, like one or more cloves in your children’s diets.
Green tea: I’m sure a lot of you have heard that green tea is good for you and it is. Green tea leaves contain antioxidants that help in boosting immune functions. Taking a special preparation of green tea as a capsule can lower your chances of getting colds and the flu by 23% and give you 36% fewer sick days. Your immune system will also produce more cells to help fight off illness-causing bacteria and viruses. Needless to say sip on some green tea any chance you can get!
Strawberries, oranges, broccoli: Vegetables are good for you no matter what but they can significantly reduce cold and flu symptoms. Vitamin C offers numerous health benefits when consumed daily. Vitamin C acts as a cell protector and an immune booster. When consuming vitamin C stick to the whole goods instead of supplements.
Lean meat: If you are like me you are probably wondering meat can help fight a cold? Maintaining good iron levels is a necessary part of keeping up with your immune system. Eating lean red meat and poultry, as well as fish and shellfish, provides a type of iron that can be easily absorbed by your body. Zinc is another important mineral because it helps activate a white blood cell that fights off infections. Although, taking too much zinc can be harmful.
Honey: My parents always told me honey and lemon together will help with sore throats. It works, from experience, but it doesn’t taste the greatest. Buckwheat honey helps to coat and soothe an irritated throat. Honey works better then regular cough medicine. Here are the proper doses of honey according to age:
½ teaspoon for ages 2-5
1 teaspoon for ages 6-11
2 teaspoons for ages 12-18
Do NOT give honey to children younger than the age of 1, it can lead to infant botulism, a rare but potentially fatal illness.
Hot peppers: If you have a stuffy nose take a whiff of spicy peppers or anything spicy. Capsaicin, the natural compound found in hot peppers that gives it the heat and spiciness, can thin mucus.
Help fight the cold and flu season before it corners you to misery!