Foods and drinks to reduce cold symptoms
Kiwi, oranges, red bell peppers, drink enough water... provide nutrition, lots of vitamin C, zinc, magnesium... support the body to recover from the common cold.
Chicken broth is a good dish for people with common colds, known for a long time. However, this is not the only option. Other foods, supplements, and fluids can help you feel better and get better faster.
People with colds should eat foods rich in vitamins and minerals such as oranges, red bell peppers, spinach, etc. filtered water or hot soup will be very good.
Foods rich in vitamin C, zinc, magnesium
Dr. Fred Pescatore (author of the best-selling book Feed Your Kids Well in the US), said, when the first signs of cold, many patients are interested in a diet with nutrients. Nutrition helps strengthen the immune system. Vitamins and minerals such as vitamin C, zinc, magnesium and calcium support faster recovery. Vitamin C and zinc won't cure your illness, but they can ease symptoms and have been used for decades.
The recommended daily intake of vitamin C for an adult woman is 75 milligrams (mg) and 90 mg for men. The amount of vitamin C that meets the daily needs of one medium orange, one medium red bell pepper, eight strawberries, one medium broccoli, two kiwis is 130%, 190%, 160%, 220, respectively. % and 240%.
Oranges, kiwis, broccoli, dietary supplements... are sources of vitamin C for the body. Photo: Freepik
The recommended daily intake of zinc for adult women is about 8 mg and 11 mg for men. Zinc-rich foods such as oysters (85 g), roast beef (85 g) and stewed beans (1/2) cup provide the daily requirement of 493%, 85% and 19%, respectively.
Some studies show that magnesium deficiency can lead to a weakened immune system. Therefore, getting enough magnesium in your diet can help you fight off infections . Adult women are recommended to get 310 mg of magnesium per day and men 420 mg. Avocado (340 g), peanut butter (2 tablespoons), black beans (60 g), spinach (60 g), dried almonds (31 g) provide 12%, 13%, 15%, respectively. 20% and 20% of the recommended daily magnesium intake.
Take food supplements
You may experience a loss of appetite, making it difficult to get the nutrients you need to recover. In this case, supplements can be a source of vitamins and minerals. A healthy diet should be full of vitamins and minerals, but you can also add vitamins if needed. One of the nutrients that aid recovery from the common cold is vitamin C. Small studies show that supplementing with elderberries, ginseng, and garlic for the common cold can reduce the severity of colds. symptoms and reduce the duration of illness.
Drink enough water, broth and decaffeinated tea
A weakened immune system makes it difficult for the body to recover from a cold. Colds can dehydrate you, and staying hydrated helps your body fight infections or viruses. Patients should drink plenty of water each day and avoid fluids that cause dehydration such as coffee and alcohol. Liquids like broth and decaffeinated tea are good choices.