How To Eat When We Have Colds

Foods rich in vitamin C are essential to speed up healing when we have colds. We should also drink a lot to promote the production of secretions and keep the mucous membranes moist.

Although when we feel bad we do not feel like eating nor do we feel the taste of food, the truth is that a good diet is essential to recover faster. For this reason, in the following article we will tell you how to feed ourselves when we have colds.

Colds: more common than we think

The cold is a very frequent viral infection in winter that affects the respiratory tract (mainly nose and throat, although in some cases it can continue to the trachea and bronchi).

We can contract this disease several times a year, especially if our immune system is somewhat weak.

• E l cycle that lasts develop colds approximately one week. From the fifth day the symptoms are remitting.
• Nasal congestion and excessive mucus are the main signs, followed by sneezing, coughing, sore throat, and general malaise.
• In some cases we may have a fever.

The cold is an easily transmitted disease and, although it is essential to prevent contagion, many times we cannot do anything to prevent the virus from entering our body. However, if we strengthen our defenses, we will make things more difficult for those microorganisms that try to develop.

The role of food when we have colds

Diet is essential to avoid contagion, especially in cold months. One of the nutrients that cannot be absent is vitamin C. The foods that contain it the most are:

• Citrus fruits (oranges, grapefruits, lemons)
• Fruits (strawberries, kiwis, mangoes)
• Vegetables (cabbages, peppers)

The deficiency of vitamin C, as well as that of selenium, zinc and omega 6 fatty acids, makes us more vulnerable to colds. Thus, we must add them to our diet to prevent contagion or make the disease milder.

We recommend that when the cooler days begin, you eat the following foods to avoid colds:

• Royal jelly
• Beer yeast
• Garlic
• Walnuts
• Wheat germ
• Yoghurt

A complete breakfast to prevent colds can be composed, for example, by:

• 1 cup of plain yogurt (200 g)
• 2 walnuts
• 1 tablespoon of wheat germ (10 g)
• 1 tablespoon of brewer’s yeast (10 g)
• 1/2 tablespoon of pollen (5 g)

Preparation

• Chop the walnuts as small as possible.
• Place in a container and add the wheat germ, pollen and yeast.
• Add the yogurt (if it is liquid, the better) and mix well.
• Consume on an empty stomach or mid-morning.

Now, when we have already had a cold, we need a treatment that improves the symptoms and that helps us lead a life as normal as possible until the cycle of the virus ends. Antibiotics are not usually effective unless there are complications caused by bacteria.

A varied diet full of nutritious foods can reduce general discomfort. It is very important to alleviate the loss of appetite so common in those days by eating light, easy to digest and comforting meals (such as a broth or an infusion).

What to eat when we have colds

Even if you don’t feel like eating food when you have a cold, it is essential to maintain a balanced diet and increase your intake of certain foods and beverages.

A soft diet based on nutritious and comforting foods fights discomfort and reduces poor appetite while stimulating the body’s immune function.

Liquids have a very important function during the days that the cold lasts, because they maintain the hydration that the body needs, prevent the mucous membranes from drying out and favor the production of secretions.

Among the liquids recommended when we have colds include:

• Water
• Natural juices (mainly oranges)
• Herbal infusions (for example, with ginger, honey and lemon)
• Vegetable soup (or just the broth)

On the contrary , alcoholic beverages, soft drinks and coffee are not recommended because they cause dehydration. On the other hand, it is good to prepare food in a simple way so that it can be easily digested and does not scratch the throat or require too much chewing (something very annoying if we have a stuffy nose).

• Boiling and cooking on the grill or in the oven are the recommended techniques.
• No very hard foods, such as toast, or dishes that contain too much fat.

To strengthen the immune system while we have a cold, we need to ingest certain nutrients. The foods that provide the most zinc and selenium (two ideal components for defenses) are:

• Egg
• Whole grains
• Vegetables
• Meat, liver
• Seafood, fish
• Legumes, nuts

Sample menu for when we have colds

If you have a cold you can prepare the following daily menu:

• Breakfast: a cup of orange juice, a cup of milk with a tablespoon of honey and milky bread.
• Mid-morning: a cup of herbal tea.
• Lunch: Vegetable puree, grilled chicken breast and applesauce.
• Snack: a cup of yogurt, dairy bread.
• Dinner: vegetable broth, French omelette with tomato and a kiwi.

In closing, I hope these tips are useful for you when you have a cold. However , we remember the need to go to the nearest health center or hospital at the first symptom. These tips are in support of the medication prescribed by the doctor. At no time are they substitutes.