Smart foods to help you battle a cold

Soup isn’t your only option when you’ve got a cold to get rid of.

Miserable. That’s how you feel when the cold hits full force, rendering you dizzy, fatigued, and snotty nosed.

Gross. That’s how you look when you have a cold and you haven’t slept well in a few nights.

Relieved. That’s how you’ll feel when you try some of these fortifying foods that help to combat what ails you.

Key Ingredients

As you may know, foods packed with Vitamin C are your best friend when you’re ill. Vitamin C helps boost your immune system. It’s also used to help absorb other nutrients from your food. Fiber is another key player in getting you back to help. Think of it like a broom that helps to sweep your entire body clean.

Winning Combinations

Strawberry Parfait: Fresh strawberries are a Vitamin C mega food. Top them with yogurt (see below for dairy tips) which contain bacterial cultures that mock the habits of white blood cells, in turn strengthening your immune system. Add a drizzle of honey and fiber-packed granola to top it off.

Veggie and Chicken Soup: While there is nothing wrong with plain old chicken noodle soup, you can give the meal a greater nutritional impact by tossing in some vegetables. Broccoli, cauliflower, and dark leafy greens like spinach are excellent sources of Vitamin C. Avoid cooking the veggies to a wilt to prevent vitamin loss. When making the soup from scratch, opt for whole wheat noodles to increase your fiber intake.

Pico de Gallo with Whole Wheat Pita Chips: Cilantro and tomatoes are also fabulous carriers of Vitamin C. Onions are a good source of fiber, which helps to usher nasty stuff out of your body. For more fiber, enjoy your pico de gallo with whole grain tortilla chips or pita bread.

Honey Glazed Tofu (or chicken) on Pumpkin Seed Couscous: Sounds exotic, right? It’s quite easy to make! The pumpkin seeds contain zinc, which is known to halt viral replication, shortening the life of your cold. Honey holds antioxidants that help to cleanse you from the inside out.

What about dairy?

Got milk? You don’t necessarily need to put it down. There is a common belief floating around that dairy can increase your body’s mucus production (leading to more tissues filling your basket). That has not been scientifically proven.  It is true, though, that “excessive mucous can cause stomach upset and temporary milk (lactose) intolerance.”  Life Tips also states that mucus may cause diarrhea which is exacerbated by dairy. Keep that in mind if your cold symptoms worsen to include diarrhea.

What snack and meal ideas have you found to help knock out colds?