Nutritionally well-balanced diet keeps your immune system strong and ward off common infections. However, when you are suffering from cold and flu, selecting the right foods becomes all the more important to speed up your recovery and optimize your body functions. (E79S8FVDH6ZH)
Common cold is caused by viruses that we get from other people. Though, cold weather doesn’t cause cold, it facilitates easy transmission of these viruses. When you get cold virus, your immune system opens up blood vessels through inflammation and increase mucus secretion. These processes lead to cold symptoms like sore throat, runny nose, watery eyes, sneezing, coughing, congestion and headache, a sign of mucus-logged sinuses. If there is a fever too, you are suffering from "flu."
To cure cold and flu symptoms and stay healthy include following foods in your daily diet -
1) Eat High quality Protein - Protein is essential to make antibodies and white blood cells that fight off cold infections and help in repair and recovery. Legumes especially lentils and beans and low fat milk products provide excellent quality of protein. If you are non-vegetarian include eggs and lean meats in your meals.
2) Foods rich in Antioxidants - Antioxidants are nutrients like vitamins, minerals and other non-nutrient substances like enzymes and phyto-chemicals that help in building your immunity, healing and quick recovery. Plant foods such as fruits, vegetables, nuts and whole grains are rich sources of antioxidants.
3) Eat Pro-biotics & Pre-Biotics - Probiotics are friendly bacteria, which stimulate your immune system to fight diseases. To get these probiotics, you need “Prebiotics,” complex carbohydrates or insoluble fibres that act as food for these bacteria. Foods rich in prebiotics are whole grains, oats, soyabean, banana, onion, garlic and honey.
4) Drink plenty of Warm fluids - Drinking hot water, soup and tea are the common home remedies for cold treatment.Besidesclearing nasal congestion and thinning of mucus it ensures proper hydration of the body. Add ginger to your tea and soup, as it’s loaded with cold fighting substances. You can also add honey to your tea that helps coat your throat and soothe it.
5) Get Vitamin-C from Citrus Fruits - Vitamin C and flavanoids found incitrus fruits boost your immune system for fast recovery. Eat oranges, papayas and drink lemon water. Lemons also promote growth of friendly bacteria that aid in fighting off the ones that cause cold. However, avoid fruit juices, as extra sugar added in them hinders white blood cells from fighting infection.
6) Spice up your meals - Garlic, onion, radish, chillies all have anti-inflammatory and immunity stimulating properties that help in easing congestion and fight off infection. However, avoid fried foods as these suppress your immune system.
Sample Diet Plan for Cold by Dr. Deeksha Sharma
Sunday
Monday
Breakfast:Clear veg./non-veg. soup (with garlic and black pepper seasoning) + toast
Mid-morning Snack:1 orange
Lunch:2 Whole wheat rotis + 1 bowl dal+1 bowl veggies+ 1 bowl salad
Evening Snack: 1 cup green tea with ginger and honey + fist full nuts
Dinner:2 Mix whole wheat rotis +1 bowl veg./ non-veg. Curry
Breakfast:Clear veg. soup (with garlic and black pepper seasoning) + toast
Mid-morning Snack:1 glass butter milk with garlic and black pepper seasoning
Lunch:2 Whole wheat rotis + 1 bowl dal+1 bowl veggies+ 1 bowl salad
Evening Snack: 1 glass warm lemon water with honey + fist full nuts
Dinner:2 Mix whole wheat rotis +1 bowl veg./ non-veg. Curry
Tuesday
Wednesday
Breakfast:½ cup oatmeal boiled with 1cup skimmed milk + Raisins + Nuts
Mid-morning Snack:1 bowl papaya
Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl cowpeas +1 bowl veggies+ 1 bowl curd+ 1 bowl salad
Evening Snack: 1 cup green tea with ginger and honey + fist full nuts
Dinner:2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry
Breakfast: Poha + orange
Mid-morning Snack:1 glass butter milk with garlic and black pepper seasoning
Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl dal +1 bowl veggies+ 1 bowl curd+ 1 bowl salad
Evening Snack: Fresh pomegranate juice+ fist full nuts
Dinner:2 Whole Wheat rotis +1 bowl veg. curry./ non-veg. curry
Thursday
Friday
Breakfast*: Idli + 1 seasonal fruit
Mid-morning Snack:1 cup dahi with cut fruits/yogurt
Lunch:2 Whole wheat rotis or 1 roti & 1bowl plain rice+1 bowl kidney bean +1 bowl veggies+ 1 bowl curd+ 1 bowl salad
Evening Snack: Fresh pineapple juice+ fist full nuts
Dinner:2 Mix whole grains (Wheat & Bajra) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Breakfast*: Dosa/Moong dal Cheela + 1 seasonal fruit
Mid-morning Snack:1 glass buttermilk with garlic and black pepper seasoning
Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl dal+1 bowl veggies+ 1 bowl curd+ 1 bowl salad
Evening Snack: 1 cup green tea with ginger and honey + fist full nuts
Dinner:2 Whole Wheat rotis +1 bowl veg. curry./ non-veg. curry+ 1 bowl salad
Saturday
*For first 48hrs till you have runny nose,drink warm water or green tea in small frequent sip to clear your congestion.
* Return to your regular diet asap
* Eat 3-5 servings of fruits and vegetable for quick recovery and make your immune system strong enough to ward off any infections
* Few people find dairy products to trigger mucus secretion, if you find so avoid it for the time being
Breakfast*:Upma/ Dalia+1 seasonal fruit
Mid-morning Snack:1 cup milk or fruit shake
Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl Bengal gram+1 bowl veggies+ 1 bowl curd+ 1 bowl salad
Evening Snack: 1 cup green tea + Fist full Nuts
Dinner:2 Mix whole grains (Wheat & Jowar) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
