It's well known that certain foods can boost health and ward off chronic diseases such as cancer, diabetes and heart disease. But what about when it comes to the more common ailments like dreaded summer colds and flu?
If you're like most adults, you get an average of two to four colds per year. While you can't prevent cold and flu viruses from making their annual appearance, it turns out there's a growing list of foods and nutrients that have been shown to naturally bolster the body's immune system, making it better able to stave off these viruses. Research also shows certain foods and nutrients can help ease and lessen cold and flu symptoms when they do occur.
The winter months are most often associated with cold and flu season in cool climates.If the mid-summer slump has you feeling run down, now's the time to add some immune-boosting foods to your diet. While no single food or nutrient can keep viruses at bay, studies show these dietary strategies can help.
Health boost: Vitamin C
Eat: Red capsicum, strawberries, citrus fruits, papaya, broccoli, kiwi, pineapple
Why? Vitamin C has long been believed to play a role in preventing cold and flu viruses, so it may come as a surprise that there's actually very little scientific evidence to support its effectiveness. One of the largest studies to date involving more than 11,000 people found that vitamin C didn't actually reduce the number of colds people experienced. However, researchers did find that the vitamin could reduce the duration and severity of cold and flu symptoms in adults when they were sick.
What is well known is that vitamin C is a powerful antioxidant that plays a role in everything from healing wounds to the repair and maintenance of healthy cartilage, bones and teeth. Since it's a water-soluble vitamin, the body's stores must be replenished daily. Dietary sources of vitamin C offer the additional benefit of fluid, fibre and other vitamins and minerals that you won't find in a pill.
Health boost: Vitamin D
Eat: Salmon, mackerel and herring
Why? Vitamin D is definitely the new kid on the block when it comes to nutrients that can help boost immunity. A growing body of evidence shows that the ‘sunshine' vitamin is an important immune system regulator.
A major study released last year in the Archives of Internal Medicine reported that people with the lowest blood levels of vitamin D had significantly more recent colds or cases of the flu. Researchers found that as vitamin D levels dropped, the risk of developing a cold, or other respiratory infections, rose. What's more, the link appears to be even stronger in people with asthma.
Vitamin D is also well known for its role in boosting calcium absorption, but studies continue to show a high intake of vitamin D may lower the risk of everything from breast cancer, to heart disease and diabetes. The body can get vitamin D in one of three ways: exposure to sunlight, where it is produced in the skin; a select number of food sources, including fatty fish; and supplements.
Studies show vitamin D deficiency is extremely high among Arab women and women from the Indian subcontinent living in the UAE.
A 2007 study by UAE researchers published in the American Journal of Clinical Nutrition found that of the 178 women studied, 99 per cent were vitamin D deficient. If you're over 50, dark skinned, and limit your exposure to the sun, you are at high risk of being vitamin D deficient and should speak with your doctor about taking supplements.
Health boost: zinc
Eat: Oysters and beef
Why? Zinc is one of the most important nutrients when it comes to maintaining a healthy immune system and keeping cold and flu viruses at bay. Zinc helps immune cells, including white blood cells, function properly and fight infection more aggressively. Studies show even mild zinc deficiency can result in more frequent colds and infections.
There's some evidence to suggest that taking zinc lozenges at the onset of a cold can reduce the duration of symptoms. One study, published in the Annals of Internal Medicine, found that cold sufferers who took zinc lozenges at the onset of a cold had significantly fewer days with coughing, headache, sore throat and nasal congestion, compared to people who skipped out on the lozenges.
The body only needs small amounts of the mineral to function properly. The best food dietary sources of zinc include oysters and beef, as well as enriched breakfast cereals.
Health boost: probiotics
Eat: Yoghurt
Why? Yoghurt does more than provide a hefty dose of calcium; it can also provide a variety of friendly bacteria. Probiotics are live bacteria that have been shown to offer a range of health benefits from reducing inflammation, to managing lactose intolerance and maintaining gastrointestinal health.
Probiotics can also help maintain a proper immune system to fight off illness and infections. Studies show that people who take probiotics are less likely to catch a cold, and call in sick. The benefits extend to children as well. A study published last year in the journal Pediatrics, found children who took probiotics for six months experienced significantly less colds, cough, fever and missed school days.
Choose a yoghurt product that contains well-studied strands of bacteria, including lactobacillus and bifidobacterium. The amount of friendly bacteria can vary widely among different brands, so choose one that contains at least one billion active cells per serving for maximum health benefits.
Health boost: Relieve congestion
Eat: Chicken Soup
Why? Chicken soup tops the list of comfort foods to eat when you're feeling under the weather, and with good reason.
New research shows chicken soup has medicinal properties that can actually help relieve cold and flu symptoms.
Studies show chicken soup not only has an anti-inflammatory effect, it can temporarily speed the passage of mucous through the nasal passage, helping to relieve congestion. Whether it's home-made or store-bought, opt for a bowl of chicken soup that's loaded with veggies, and contains less than 400mg of sodiumper serving.
Health boost: Cold prevention
Eat: Garlic
Why? If you find yourself reaching for garlic at the first sign of a cold, you might be on to something.
In one study from British researchers, study participants who received a garlic supplement for twelve weeks experienced 63 per cent fewer colds than those who skipped the supplement. When they did get sick, people taking the garlic supplement experienced cold symptoms for less than two days, compared to five days.
Allicin, the active compound in garlic and garlic supplements, is responsible for its medicinal properties. While there aren't any clear recommendations on how much garlic is needed to be effective, allicin is activated when a clove of garlic is crushed.
For maximum health benefits, choose raw garlic instead of dried garlic flakes or garlic oil; there's some evidence that high temperatures can diminish garlic's medicinal properties. A bit of crushed garlic makes for a great salad dressing ingredient - perfect for summer meals.
Starve a cold, feed a fever: Truth or myth?
From a nutrition standpoint, there is no evidence to suggest that limiting your food intake will ensure a speedy recovery. In fact, just the opposite is true. Eating a balanced diet will ensure you are getting a variety of vitamins and minerals that your body needs to heal and recover. It's well known that when your body is well nourished, it's better able to fight infections and prevent illness and disease.
Healthy lifestyle choices to boost immunity
1) Wash your hands. This is your first line of defence against picking up bugs.
2)Get enough sleep. Getting enough shut-eye is another must when it comes to fighting infection since it helps stimulate and energise the immune system. Studies show that sleep deprivation suppresses immune system function. Experts recommend that adults aim for at least seven to eight hours per night.
3)Get moving. Regular physical activity also plays a starring role in maintaining a healthy immune system. Studies show that people who are physically fit have a superior immune system compared to sedentary people, and experience fewer colds per year.
If you're like most adults, you get an average of two to four colds per year. While you can't prevent cold and flu viruses from making their annual appearance, it turns out there's a growing list of foods and nutrients that have been shown to naturally bolster the body's immune system, making it better able to stave off these viruses. Research also shows certain foods and nutrients can help ease and lessen cold and flu symptoms when they do occur.
The winter months are most often associated with cold and flu season in cool climates.If the mid-summer slump has you feeling run down, now's the time to add some immune-boosting foods to your diet. While no single food or nutrient can keep viruses at bay, studies show these dietary strategies can help.
Health boost: Vitamin C
Eat: Red capsicum, strawberries, citrus fruits, papaya, broccoli, kiwi, pineapple
Why? Vitamin C has long been believed to play a role in preventing cold and flu viruses, so it may come as a surprise that there's actually very little scientific evidence to support its effectiveness. One of the largest studies to date involving more than 11,000 people found that vitamin C didn't actually reduce the number of colds people experienced. However, researchers did find that the vitamin could reduce the duration and severity of cold and flu symptoms in adults when they were sick.
What is well known is that vitamin C is a powerful antioxidant that plays a role in everything from healing wounds to the repair and maintenance of healthy cartilage, bones and teeth. Since it's a water-soluble vitamin, the body's stores must be replenished daily. Dietary sources of vitamin C offer the additional benefit of fluid, fibre and other vitamins and minerals that you won't find in a pill.
Health boost: Vitamin D
Eat: Salmon, mackerel and herring
Why? Vitamin D is definitely the new kid on the block when it comes to nutrients that can help boost immunity. A growing body of evidence shows that the ‘sunshine' vitamin is an important immune system regulator.
A major study released last year in the Archives of Internal Medicine reported that people with the lowest blood levels of vitamin D had significantly more recent colds or cases of the flu. Researchers found that as vitamin D levels dropped, the risk of developing a cold, or other respiratory infections, rose. What's more, the link appears to be even stronger in people with asthma.
Vitamin D is also well known for its role in boosting calcium absorption, but studies continue to show a high intake of vitamin D may lower the risk of everything from breast cancer, to heart disease and diabetes. The body can get vitamin D in one of three ways: exposure to sunlight, where it is produced in the skin; a select number of food sources, including fatty fish; and supplements.
Studies show vitamin D deficiency is extremely high among Arab women and women from the Indian subcontinent living in the UAE.
A 2007 study by UAE researchers published in the American Journal of Clinical Nutrition found that of the 178 women studied, 99 per cent were vitamin D deficient. If you're over 50, dark skinned, and limit your exposure to the sun, you are at high risk of being vitamin D deficient and should speak with your doctor about taking supplements.
Health boost: zinc
Eat: Oysters and beef
Why? Zinc is one of the most important nutrients when it comes to maintaining a healthy immune system and keeping cold and flu viruses at bay. Zinc helps immune cells, including white blood cells, function properly and fight infection more aggressively. Studies show even mild zinc deficiency can result in more frequent colds and infections.
There's some evidence to suggest that taking zinc lozenges at the onset of a cold can reduce the duration of symptoms. One study, published in the Annals of Internal Medicine, found that cold sufferers who took zinc lozenges at the onset of a cold had significantly fewer days with coughing, headache, sore throat and nasal congestion, compared to people who skipped out on the lozenges.
The body only needs small amounts of the mineral to function properly. The best food dietary sources of zinc include oysters and beef, as well as enriched breakfast cereals.
Health boost: probiotics
Eat: Yoghurt
Why? Yoghurt does more than provide a hefty dose of calcium; it can also provide a variety of friendly bacteria. Probiotics are live bacteria that have been shown to offer a range of health benefits from reducing inflammation, to managing lactose intolerance and maintaining gastrointestinal health.
Probiotics can also help maintain a proper immune system to fight off illness and infections. Studies show that people who take probiotics are less likely to catch a cold, and call in sick. The benefits extend to children as well. A study published last year in the journal Pediatrics, found children who took probiotics for six months experienced significantly less colds, cough, fever and missed school days.
Choose a yoghurt product that contains well-studied strands of bacteria, including lactobacillus and bifidobacterium. The amount of friendly bacteria can vary widely among different brands, so choose one that contains at least one billion active cells per serving for maximum health benefits.
Health boost: Relieve congestion
Eat: Chicken Soup
Why? Chicken soup tops the list of comfort foods to eat when you're feeling under the weather, and with good reason.
New research shows chicken soup has medicinal properties that can actually help relieve cold and flu symptoms.
Studies show chicken soup not only has an anti-inflammatory effect, it can temporarily speed the passage of mucous through the nasal passage, helping to relieve congestion. Whether it's home-made or store-bought, opt for a bowl of chicken soup that's loaded with veggies, and contains less than 400mg of sodiumper serving.
Health boost: Cold prevention
Eat: Garlic
Why? If you find yourself reaching for garlic at the first sign of a cold, you might be on to something.
In one study from British researchers, study participants who received a garlic supplement for twelve weeks experienced 63 per cent fewer colds than those who skipped the supplement. When they did get sick, people taking the garlic supplement experienced cold symptoms for less than two days, compared to five days.
Allicin, the active compound in garlic and garlic supplements, is responsible for its medicinal properties. While there aren't any clear recommendations on how much garlic is needed to be effective, allicin is activated when a clove of garlic is crushed.
For maximum health benefits, choose raw garlic instead of dried garlic flakes or garlic oil; there's some evidence that high temperatures can diminish garlic's medicinal properties. A bit of crushed garlic makes for a great salad dressing ingredient - perfect for summer meals.
Starve a cold, feed a fever: Truth or myth?
From a nutrition standpoint, there is no evidence to suggest that limiting your food intake will ensure a speedy recovery. In fact, just the opposite is true. Eating a balanced diet will ensure you are getting a variety of vitamins and minerals that your body needs to heal and recover. It's well known that when your body is well nourished, it's better able to fight infections and prevent illness and disease.
Healthy lifestyle choices to boost immunity
1) Wash your hands. This is your first line of defence against picking up bugs.
2)Get enough sleep. Getting enough shut-eye is another must when it comes to fighting infection since it helps stimulate and energise the immune system. Studies show that sleep deprivation suppresses immune system function. Experts recommend that adults aim for at least seven to eight hours per night.
3)Get moving. Regular physical activity also plays a starring role in maintaining a healthy immune system. Studies show that people who are physically fit have a superior immune system compared to sedentary people, and experience fewer colds per year.
