5 Foods That Fight Colds
ask an expert: nutritioncanada
(Dec.21.10)
We're in the full swing of cold and flu season. While you and your family go about your day, eating regular meals and snacks for extra holiday shopping energy, be sure to include some of the below foods to ward off any bugs or germs that come your kids' way!
Pineapple
Pineapple is rich with an enzyme called bromelain. It not only helps you digest food, but keeps body inflammation to a minimum. It also contains the well-known, immune-boosting vitamin C, which increases the production of white blood cells, which fight off infection.
Vitamin C sources also include citrus fruits, potatoes (white and sweet), peppers, kiwi and berries.
Garlic
Garlic has super powers that will kill both bacteria and viruses. Cook with it, make garlic toast by mixing grated or chopped garlic into butter, or whip up a hot drink with raw grated garlic, a teaspoon of honey and some lemon juice all mixed into a mug of hot water.
If the thought of the potent garlic smell puts you off of eating the above, eat some fresh parsley after your meal to rid you of the garlic odour.
Ginger
Grate it and add to your garlic drink above, or make ginger tea on its own. Any way you can get ginger into you, do it. It contains compounds that can ease your sore throat, kill off bacteria and the cold virus. It helps eliminate stuffiness, and reduces the pain that you feel in joints when you're coming down with a cold or flu.
Rice and other Unprocessed Grains
Brown rice of any type (short grain, long grain, jasmine, or basmati), quinoa, millet, oats, and amaranth are rich in vitamin E. It helps to re-circulate vitamin C as well as enhance the production of B-cells, the immune cells that produce antibodies that destroy bacteria.
Oily Fish: salmon, mackerel, sardines, tuna and herring.
The omega 3 fatty acids from these types of fish increases the activity of white blood cells that eat up bacteria, speeding up healing and strengthening resistance to infection in the body.
Omega 3 fats can also be found in flax oil and flaxseeds, omega-3 eggs, nuts and seeds.
An immune boosting meal is in the making with the above ingredients. All whole foods that will keep you healthy in so many other ways too. More information on the immune system can be found in Lianne’s book Sprout Right: Nutrition from Tummy to Toddler.
Lianne Phillipson-Webb is a registered nutritionist and the founder of Sprout Right. She specializes in pre/post-natal and family nutrition. For help with meal planning, she has two great seven day meal plans including recipes and shopping lists available for purchase.
Thought that was sweet? You'll enjoy:
Previous Articles:
Friendly Fire
:
ask an expert: arguing in front of the kids
Super Sitter
:
ask an expert: finding a babysitter
Fade Out
:
sin vs. sweet: stretch mark treatments