6 Superfoods for Your Cold

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6 Superfoods for Your Cold

By Dorie Eisenstein

What to eat to head off this season's horrible head cold.

Your diet is the first line of defense against catching miserable

colds this winter -- there are specific vitamins and nutrients that

you can eat to help bolster your immune system. " Think of nutritious

foods as part of your cold-season armor, " says Jeannie Moloo, PhD,

registered dietitian and a spokesperson for the American Dietetic

Association. " A healthy diet full of whole grains, fruits, veggies,

and low-fat meat will certainly help ward off those nasty colds. "

Water is also a key ingredient in your anti-cold diet, says

Moloo. " Drinking plenty of fluids, preferably water and

decaffeinated drinks, gives your body what it needs to stay

healthy, " she says. " If you're dehydrated you're more susceptible to

catching cold. " So, keep bottles of water on hand, and add these

items to your shopping list this winter:

Yogurt

Research shows that one cup of yogurt a day may work to keep the

gastrointestinal track healthier, which can help ward off colds,

says Moloo. Even better, some new studies indicate that regular

dairy consumption may help you maintain a healthy weight, or even

shed a couple pounds. Make sure the label says your yogurt has live

cultures, as the cultures are what have the positive effect on your

GI track.

Recommended serving size: Plain low-fat, one cup, 112 calories Low-

fat with fruit, one cup, 122 calories

Muesli

Trade in your sugary breakfast cereal for a bowl of muesli, a whole

grain oat-based cereal with dried fruit, nuts, and seeds. Whole

grain foods like muesli contain more nutrients than highly processed

foods, specifically zinc and selenium, which help keep your immune

system strong. If muesli is not your thing, try a whole grain

oatmeal instead for similar health benefits.

Recommended Serving Size: Muesli, scant 2/3 cup, 183 calories

Oranges

It's no surprise that oranges made our Superfoods list because of

their high vitamin C content, a common cold-fighter. Just one orange

a day provides your recommended daily allowance of vitamin C. In

fact, eating a whole orange is preferable to drinking a glass of

orange juice, because it doesn't have the added sugars and

preservatives that processed juice often contains. An easy and

inexpensive fruit to find during the winter, oranges are also rich

in flavonoids that may have an antioxidant effect.

Recommended Serving Size: One orange, 60 calories

Garlic

Go heavy on the garlic this winter in your dinner recipes. This

flavor-packed vegetable is also packed with allicin, an antibiotic

that has been shown to prevent complications from a cold in some

research. According to Moloo, some studies recommend as much as one

clove a day. So if you don't already own a garlic mincer, now is the

time to get one. Add fresh minced garlic to some plain hummus for a

quick snack, or rub it on a steak for a burst of flavor.

Recommended Serving Size: One clove, 3 calories

Lean Ground Beef

A good source of protein, zinc, and selenium, lean ground beef can

help keep your cells healthy and fight off illness. Flavor your lean

ground beef with a little garlic, shape into hamburgers, and serve

on whole grain rolls for the ultimate cold-fighting dinner for your

family. Add a tomato for some extra vitamin C!

Recommended Serving Size: Lean ground chunk, raw, scant cup, 137

calories

Green Bell Peppers

One of the best vegetable sources of vitamin C, green bell peppers

are a great item to include in your salads and dinner entrees when

it comes to fighting off colds. Flavonoids found in the peppers

actually are thought to enhance the antioxidant action of the

vitamin C. Green peppers also contain a natural painkiller,

capsaicin, that is clinically proven to be effective when rubbed on

joints in a cream form. Saute some green peppers and onions and

serve as a side with steak, burgers, or chicken. Or slice fresh

peppers into strips and dip them into that garlic-flavored hummus

for an afternoon snack. Your stuffed-up head will thank you for it.

Recommended Serving Size: Raw, cut into strips, one cup, 15 calories

Originally published on BHG.com, November 2004.