In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. Walnuts have also been shown in research to reduce psychological stress. Pair walnuts with dried tart cherries as a snack, or chop and use as a garnish for fresh fruit or cooked veggies. Extra virgin olive oil, or EVOO, possesses antibacterial properties that can reduce your risk of becoming sick.
Its antioxidants have also been shown to protect against immune-mediated inflammatory conditions, including diabetes, obesity, rheumatoid arthritis , and inflammatory bowel disease. Saute your leafy greens in EVOO, or drizzle over a nutrient rich, easy to digest carb, like skin on potatoes. For decades, caretakers have been doling out chicken or other broth-based soups to cold sufferers, and there is some science to support its benefit. The effect is threefold. The steam from soup or broth speeds up the movement of mucus through the nose to relieve congestion.
A healthy soup also helps reduce inflammation. Also, the salt from soup or broth will cause your body to retain more water, and easing dehydration can help lessen symptoms like headache and dry mouth. Spicy peppers , including cayenne powder, help thin mucus to relieve nasal congestion. Capsaicin, the compound that gives spicy peppers their heat, may also help suppress a cough.
Add a pinch of ground cayenne to your tea, soup, or broth. Another way to hydrate is with frozen fruit juice treats, which also feel great on a swollen or dry throat. The extra fluids thin out your mucus so that congestion is a little less miserable, too. Kitchen Tips and Tools. Delish Shop. United States. Type keyword s to search. Today's Top Stories. Getty Images. Ethan Calabrese. Chelsea Lupkin. Lidey Heuck. Hot Drinks. Judy Kim. Spicy Foods. Carrots and Sweet Potatoes.
Turkey and Chicken. Additionally, bone broths are rich in collagen and amino acids building blocks of protein from animal bones, which may help promote a faster recovery, although research is still lacking. If you need to follow a salt-restricted diet, make sure you choose low sodium or no-salt-added broths if buying premade broths from the grocery store.
Garlic provides many health benefits and has been used in herbal medicine for centuries. Additionally, aged garlic extract supplements may enhance immune function and decrease the severity of colds and the flu It also contains a little bit of natural sugar from the fruit itself, which can serve as a quick, easy-to-use source of energy for your body However, one study found that it causes more bloating than other electrolyte beverages.
Tea is a favorite remedy for many symptoms associated with colds and the flu. Just like chicken soup, hot tea acts as a natural decongestant. This means sipping on tea throughout the day is a great way to stay hydrated while relieving congestion.
Tea also contains polyphenols. These natural substances found in plants may have a large number of possible health benefits, including antioxidant and anti-inflammatory effects and even potential anticancer effects 14 , 15 , 16 , Honey has some antibacterial properties and, in fact, is often used as an antiseptic wound dressing for cuts or burns 18 , 19 , 20 , Honey may also stimulate the immune system.
Additionally, honey may help suppress cough in children. Use fresh ginger in cooking, brew some ginger tea, or pick up some ginger ale from the store to get these benefits. Spicy foods like chili peppers contain capsaicin, which causes a hot, burning sensation when touched.
In high enough concentrations, capsaicin can have a desensitizing effect. Many people report that eating spicy foods causes a runny nose, breaking up mucus and clearing out the sinus passages. While few studies have tested this effect, capsaicin does seem to thin out mucus, making it easier to expel. Nasal capsaicin sprays have been used with good results to relieve congestion and itching 30 , 31 , However, you should avoid spicy foods if you already have an upset stomach.
Lemon juice also has anti-bacterial properties , although there are currently limited studies to support its use in the treatment of colds. Ginger, while also tasting delicious, has some interesting health benefits and has been used in traditional medicine throughout history. Active compounds, including gingerols, have meant that ginger has been used to soothe a wide array of ailments from nausea to the common cold, fever and sore throats. Read more about the health benefits of ginger and discover whether lemon water is really good for you.
Scientists are only beginning to fully understand the purpose of sleep and its underlying mechanisms, but lack of sleep is associated with many illnesses , including infection. Drinking plenty of fluids is common advice to treat the common cold for those suffering with a viral infection. In fact more than 60 per cent of our immune defences lie along the mucosal lining of our gut, so keeping it in tip-top condition has to be a first line of defence.
One small study showed that children who took a probiotic every day had fewer days off school and had reduced common cold symptoms. Other research suggests that probiotics may help reduce the duration of a cold by up to two days and make symptoms less severe. In order to see the benefits, you need to consume probiotic foods every day, so this is definitely a strategy for the longer term.
Slow cooker bio yogurt Berry yogurt pots Simple sauerkraut. Read more about probiotic foods and how to improve gut health , and learn about the health benefits of kefir , kombucha , sauerkraut and fermented foods.
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