A steaming bowl of soup on the table and a cup of ginger tea aren’t the only meals you are allowed to dream about if you have a cold (nasopharyngitis). For support your immune system and fight viral infections even more effectively, learn to favor and avoid certain foods.
What foods to avoid in case of a cold?
You might want to sink to the back of your couch, under a warm blanket, to watch a series while gulping down Tagada strawberries, but it’s not a good idea. Sugar can cause inflammation in the body and thus weaken the white blood cells essentialsfor fight infections. Candy, even unsweetened, can also cause transit problems. And the artificial sweeteners sometimes trigger headache. If you want to avoid adding diarrhea to your problems, stay away from sweets.
Do you dream of buttered toast or a good plate of pasta? Again, this is not the best solution. Refined carbohydrates are quickly broken down into sugar, resulting in the same increased blood sugar than sugary drinks and candies, with same inflammatory effects. If you can not do without these products, give preference to full versions, which digest more slowly.
Alcohol and caffeine
Like sugar, alcohol causes inflammation and weakens white blood cells. It also has the double detrimental effect of contribute to dehydration. However, staying hydrated is essential when you are sick, because the mucous membranes in your nasal passages are more able to shed a virus when they are wet. Being dehydrated during illness is also a risk worsen muscle pain. Caffeinated drinks can also speed up dehydration. Opt for water and herbal teas until complete recovery.
Which foods to favor in the event of a cold?
If you have a cold and your upper airways are blocked, spicy foods can help you clear them. Chili, hot sauce, mustard, ginger, garlic… you can give yourself to your heart’s content.
Be careful though if you feel a tenderness in the stomach. Spicy foods may worsen symptoms, recalls site Reader’s digest.
Meat is rich in amino acids necessary for the manufacture of our antibodies. And if you want to eat light, you can choose the escalope, the shank, the rack of veal or the chicken breast.
Chicken broth homemade is particularly popular. The heat it gives off travels through the airways when consumed, which helps dissolve the mucus.
Oily fish and seafood
Small fats (salmon, sardines, herring, mackerel, etc.), rich in omega-3s, help strengthen our immunity. Indeed, long chain fatty acids are important inflammation regulators. They are precursors of certain molecules with inflammatory properties.
As for seafood, especially oysters, they are full of zinc, which allowsoptimize the multiplication and differentiation of white blood cells which intervene on the front line to neutralize pathogens. Zinc is also involved in other reactions that regulate inflammation.
Yogurt, lassi, kefir… Provide probiotics which strengthen the intestinal flora. Our body’s first line of defense, it interacts with 60% of our immune cells located in the small intestine to produce certain antibodies.
Fatty dairy products, such as butter (max 10 g per day) or cheese (max 30 g per day)
Nuts and hazelnuts are rich in B vitamins, which participate in the manufacture of our antibodies. Consider including them in your menus.
Fruits and vegetables
Consume five servings per day, especially fruits and vegetables rich in vitamin C (orange, strawberries, kiwi, melon, red peppers, broccoli, cabbage, etc.) which promote the migration of immune cells to sites of infection to neutralize and / or eliminate microbes, and the production of antibodies. Also bet on fruits and vegetables rich in Vitamin E (salsify, fennel, etc.), in selenium (garlic, endive, onion, etc.) and in carotenoids (carrot, mango, etc.).
Avoid citrus fruits, however. if you have a stomach ache or nauseabecause they can irritate the lining of the stomach.
In partnership with WW Bananas, grapes and even mango … Did you know that apart from avocado, all fruits and vegetables were on WW’s (formerly Weight Watchers) ZeroPoint ™ food list ?! Indeed, they can be tasted until you feel the sensation of satiety, as a snack or to finish a meal. Enough to make it easier to fill up on vitamins, adopt better habits and, why not, find a good idea for a “healthy” snack! Be careful though, dried fruits have a SmartPoints® value (at WW, complex nutritional data is turned into a single number), like smoothies, juices and canned fruit in syrup. We must therefore remain vigilant and monitor its consumption.