Foods to Have:
Apples 1 small
Chicken soup 1 cup
Garlic 1 clove
Elderberries 1 cup
Green tea 1 cup
Also consider: Turmeric, sweet potatoes, papayas
What are the common cold and the flu?
The common cold is caused by a virus in the nose and throat area, and may include the bronchial tubes and sinuses. The cold may last from a few days to a few weeks and can lead to a more serious problem, such as a sinus infection, middle ear infection, bronchitis, or pneumonia. Symptoms usually include sore throat, sneezing, runny nose, headache, and exhaustion. Treatment includes rest, fluids, and over-the-counter remedies such as analgesics, antihistamines, and decongestants. Hand washing is one of the most effective preventive measures from spreading the common cold.
According to the CDC, flu kills as many as thirty-six thousand people each year. There are three basic types of influenza viruses: A, B, and C. Human influenza A and B viruses run rampant every winter in the United States. Influenza type C infections generally cause mild respiratory illness; however, types A and B are attributed to causing epidemics and their impact on health can be more severe.
Did you know?
A concoction of chile pepper, honey, and tobacco was an attempt by the ancient Aztecs to treat colds. The Chinese served tea three thousand years ago to fight the cold, and today that same plant produces ephedrine, a stimulant now used to treat colds. Echinacea is one of the best-selling supplements used regularly by millions and had $300 million in sales in 2005.
Supplements:
A large meta-analysis found that taking oral vitamin C may help prevent catching a cold. Some research supports the use of elderberry extract, garlic, Panax ginseng, and zinc for fighting cold and flu.
Did you know?
Researchers found that four gold kiwifruits daily, containing a total of about 280 mg of vitamin C, significantly reduced the severity and duration of head congestion and sore throat.
Apples
Apples contain many important nutrients, such as vitamin C. Dating as far back as 1947, there has been research showing that an apple a day may indeed keep the doctor away—and possible influenza, too. The pectin in apples has antiviral properties that can put a serious hurt on the influenza virus. Quercetin, a flavonoid found in the skins of apples (so leave the apple peeler in the drawer), has antiviral, anti-inflammatory, and antioxidant properties that were found to inhibit the growth of influenza virus. The total antioxidant capacity of quercetin is 3.5 times higher than that of curcumin (found in turmeric). Quercetin was also found to offset the susceptibility to infection associated with stressful exercise.
Chicken Soup
Chicken soup is a good source of iron and vitamin A. It is also typically an excellent source of sodium—as much as 27 percent of the DV! Maybe Mom had good intuition all along? In the early 1200s, a Jewish scholar named Maimonides said colds should be treated with a certain "medical" brew . . . which is known today as chicken soup. The warm broth soothes a sore throat, and depending on which ingredients are added, this soup can serve as a wonderful base for other cold- and flu-fighting foods, such as carrots, which are rich in beta-carotene, and onion and garlic, which have antibacterial properties. Some research suggests that chicken soup may also work by exerting an anti-inflammatory effect on the upper respiratory tract, speeding along symptom relief and reducing the duration of the cold. An Italian study found that chicken soup had the best empirical data to support its ability to fight influenza.
Garlic
Although there's not a whole heck of a lot of other nutrients in garlic, it does contain the phytonutrients that have been found to help lower cholesterol and boost the immune system at the same time! Alliin and allicin are two sulfur compounds in garlic known for their antibiotic activity. It was Louis Pasteur who first showed how garlic juice inhibited the growth of bacteria, yeast, and fungi. A double-blind, placebo-controlled study found that those who took a garlic supplement didn't have fewer occurrences of the cold and flu, but their symptoms and duration were significantly improved.
Elderberries
Elderberries are an excellent source of vitamin C, and a good source of vitamin A in the form of beta-carotene. These berries also contain many plant nutrients such as flavonoids, tannins, anthocyanins, and polyphenols, which help battle inflammation, cancer, and viruses. Out of all the foods and beverages featured on this list, elderberries are one of the leading foods proven for its specific benefit of stopping influenza A and B virus dead in its tracks. Much of the research done on elderberry used an extract form. In fact, a double-blind, placebo-controlled study found that symptoms from flu were relieved an average of four days earlier and that the use of medications were significantly less in those receiving elderberry extract, compared with those who received the placebo. There is even research that supports its effectiveness against H1N1, otherwise known as swine flu!
Green Tea
Green tea has long been regarded as one of the healthiest beverages you can drink, next to water. Green tea possesses antiviral properties that not only fight the influenza virus, but have also shown promise in combating herpes simplex, tobacco mosaic virus, enterovirus, rotavirus, Epstein-Barr virus, and HIV. Antifungal effects of tea have been reported against Candida albicans (which causes yeast infections).