Ten Foods To Kick A Cold And Boost Your Immunity


Ten Foods to Kick a Cold and Boost Your Immunity
Fight Colds with What You Eat

By RADHA CHITALE
ABC News Medical Unit
Oct. 30, 2008


Many people, when they are feeling miserable from a cold or the flu,
get the urge to gorge on food. But picking the right foods can benefit
and even speed healing.

"This is more or less a new area," said Kerry Neville, a Seattle
dietitian and spokeswoman for the American Dietetic Association.
"There has been some good research, and we'll be seeing more. But it
remains to be seen how much of this can actually be helpful."

Teasing out how and where food can benefit is difficult because our
immune systems -- a coordinated system of signals sent and received,
feedback loops and multiple redundancies to ensure that foreign
molecules are identified and destroyed if they are harmful -- are so
complex. A breakdown in any part of the system leaves the whole body
susceptible to infection and illness.

And lifestyle and environment can cause small breakdowns in the system
all the time. Smoke, air quality, sunlight and poor diet can all
contribute to a weakened immune system, particularly in the form of
free radicals. These highly reactive molecules with unpaired electrons
can break down cells, leaving them vulnerable to invading viruses and
bacteria.

Antioxidants, a type of chemical found in plants, help neutralize free
radicals and protect cells, thus bolstering the immune system.
Antioxidants often give plants their color and can also include
vitamins C, A, and E. Experts estimate that there are many more
antioxidants that are as yet unidentified.

And studies have shown that some of the protective vitamins and
minerals, when given alone, do not benefit people as much as getting
those nutrients from their diets.

"I don't say any one food is going to protect you," said Dawn Jackson
Blatner, a registered dietician and author of "The Flexitarian Diet."
"There is a crazy thing that happens, and it is called synergy. ...
You start putting multiple [foods] together, the effects are
multiplied and it is shocking."

The nutrients in food are not meant to be consumed in a vacuum. The
context in which the body encounters the healthy minerals and
molecules is almost as important as the nutrients themselves, which
may be why chicken soup is such a popular home remedy.

"It's the recipes that have the magic, just the way the foods are
combined," said Dr. John La Puma, author of "Chef MD's Big Book of
Culinary Medicine." "If you just eat one food and expect it to act
like a drug, you're out of luck."

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But prevention is not the name of the game for most of these foods in
targeting a specific illness. Once ill, the expert advice boils down
to fluids, rest and eating a variety of healthy food.

"Nothing is a magic bullet, as far as making a major impact in making
you feel better as quickly as possible," Neville said.

Some dietitians do recommend taking a daily multivitamin because, as
Neville pointed out, people do not typically eat as many fruits and
vegetables as they should -- around two to three cups per day.

Over all, maintaining a diverse diet, rich in fruits, vegetables,
whole grains and lean protein, is the body's best defense against
viral invaders.

Following are some foods to focus on to help boost your immune system
when feeling under the weather.


Yogurt/Kefir
Yogurt can be delicious layered with fruit in a parfait or as a
cooling side for a dish of spicy food, but it also packs a healthy
dose of good bacteria that can protect the body against harmful
bacteria and infections.



"They're like little soldiers, lining the intestinal tract to fend off
invading germs," said Blatner, also an ADA spokeswoman.

These little soldiers -- the good bacteria -- are called probiotics,
and studies have shown eating yogurts rich in them can lead to an
improved immune response by increasing the body's white blood cell
count. Probiotics are found in yogurts with live or active cultures --
the lactobacillus and bifidobacterium strains.

Traditional kefir is similar to yogurt but cultured with special kefir
grains, so it contains slightly different bacteria. Originally from
the Middle East, kefir has a sour, refreshing taste and is slightly
effervescent from the carbon dioxide produced during fermentation.
Unlike the bacteria in yogurt, which are transient and pass through
the system over time, the bacteria in kefir are capable of colonizing
in the intestinal tract. Kefir also contains good yeasts that help
fight off pathogenic yeasts in the body.


Turmeric
This rich, flavorful spice has been used for centuries as part of
Ayurvedic and traditional Chinese medicines, in addition to being used
for cooking. Turmeric is found in every yellow curry, and its golden
color is the result of curcumin, a polyphenol with strong cold and flu-
fighting properties.



Although the mechanism is unclear, a 2008 study published in
Biochemical and Biophysical Research Communications found that
curcumin prevents some immune cells from responding to stimulants and
so has modulating and anti-inflammatory effects. Other studies have
also shown the immune-boosting properties of curcumin in turmeric,
however these have not been confirmed in humans.

Turmeric is found naturally as the rhizome part of the turmeric plant
and it looks very similar to ginger. The powdered spice is made by
boiling, drying and grinding the root. The powder has antiseptic
qualities when applied topically and often is used on cuts, burns and
bruises.


Garlic
Garlic may be the wunderkind of the plant world, its properties
ranging from medicinal to mystical to culinary. Ancient Egyptians
considered garlic holy and used it as currency. Indeed, the pungent
smell is a small price to pay for the health benefits garlic can
confer.

"Garlic has been a miracle food for everything," Neville said.



Much of the immune-boosting properties of garlic come from its sulfur-
containing compounds, which also give the bulb its aroma, particularly
one called allicin. These compounds are effective against bacterial,
viral, fungal and parasitic infections. They also enhance the immune
system and have anti-tumor and antioxidant features, which help guard
cells from everyday wear and tear.

Americans are growing increasingly aware of the powerful properties of
garlic. According to an article in the Journal of Nutrition, garlic is
the second most used supplement in the United States.

In some parts of the world, particularly the Balkans, garlic is
considered so powerful it is thought to guard against vampires and
witches. In 1994, a group of scientists decided to test the protective
effect of garlic against vampires using leeches as a stand-in for the
blood-sucking monsters. They offered their leeches two arms, one bare
and the other covered in a garlic paste.

Unfortunately, in two out of three cases the leeches showed an obvious
preference to the garlicky arm, attaching to it in 14.9 seconds,
compared to 44.9 seconds for the bare arm. In an article published in
the Journal of the Norwegian Medical Association, the researchers
concluded that garlic may attract vampires rather than repel them and
that restrictions on garlic use might be considered in order to avoid
Balkan-like developments in Norway.


Oregano
Oregano is an herb whose name is derived from the ancient Greek word
meaning "joy of the mountains." And it is joyful indeed to think that
your spaghetti sauce or pizza, flavored with this bold, peppery herb,
can help keep you free from infections.



"Herbs and spices are incredibly potent antioxidants," Blatner said.
"In terms of herbs, [oregano] is the highest in antioxidant
compounds."

The antioxidant activity in oregano is due to its high content of
phenolic acids and flavonoids, color compounds that are also anti-
inflammatory. When eaten, oregano can protect against the common cold,
influenza, fevers and indigestion.

But oregano is rarely eaten alone, and the combination of the herb and
other foods may contribute to its disease-fighting abilities.

"It could be a synergistic effect," said Mary Beth Kavenagh, an
instructor in the department of nutrition at Case Western Reserve
University. She also pointed out that oregano is often eaten with
immune-boosting garlic and tomatoes, which contain vitamin C, beta
carotene and leutine, all of which benefit the body.

Topically, oregano has antimicrobial properties, guarding against
bacteria. Scientists have plans to tap this property by using oregano
to create thin wraps for covering fresh food to protect it from
spoiling.


Red Bell Peppers
Bell peppers are part of the nightshade family and originated in South
America before spreading to Europe and the rest of the world. Bell
peppers are both low in calories and dense in nutrients. They are a
good source of phytochemicals as well as beta carotenes and vitamin
C.



In fact, gram for gram, red bell peppers have twice the vitamin C of
most vitamin C-containing fruits and vegetables, Blatner said,
including oranges.

Linus Pauling, one of the most influential scientists of the 20th
century, was an advocate of megadoses of supplemental vitamin C to
prevent colds. Whether vitamin C is effective at preventing a viral
infection that will cause a cold is under debate and hasn't been fully
proved or disproved.

But research has gone far enough to show that increasing vitamin C
intake can reduce the length of time cold symptoms last as well as
reduce the severity of those symptoms.

And experts are not huge proponents of supplemental vitamin C.

"The best way to get vitamin C is through food," La Puma said.

The FDA recommends getting about 90 milligrams of vitamin C each day,
which is easily obtainable through daily meals. A half cup of raw red
bell pepper contains 142 milligrams of vitamin C.

Vitamin C is known to maintain the skin, which is the body's first
line of defense against microbes and viruses of all kinds. Vitamin C
may also help to increase white blood cell count as well as antibody
production.


Green Tea
Tea is the most widely consumed beverage in the world, after water,
and to great effect. Tea is rich in polyphenols -- plant antioxidants
-- as well as a number of other chemicals that can help protect the
body against cold or flu.



Green tea has undergone minimal oxidation during drying and
processing, and it has been subject to many scientific studies. Some
of the more convincing studies highlight a compound called
epigallocatechin gallate, or EGCG, a powerful antioxidant and anti-
cancer agent. EGCGs have been shown to inhibit the growth of cancer
cells without harming healthy tissues.

Tea can also be physically beneficial.

"Some of the helpfulness of tea is the fact that it's warm and
therefore kind of soothing," La Puma said.

The soothing, steamy effect can apply to any warm drink or soup, as
well, including chicken soup.

And Neville said some studies have shown that EGCGs can inhibit a
virus' ability to replicate, which may offer an offensive strategy for
preventing a cold, as well as improving the body's overall immune
response.


Pumpkins
Pumpkins are good for more than a lighted jack-o-lantern on the front
porch. Their rich, orange flesh is packed with beta carotene, a
nutrient that the body breaks down to make vitamin A.



Vitamin A helps the proteins that regulate cell-to-cell communication,
which is the foundation of the immune system. Vitamin A also aids in
cancer prevention, because cell-to-cell communication breakdown is one
of the primary causes of cancer.

Research suggests that vitamin A may help keep the respiratory system
healthy, Blatner said, which can be particularly helpful when you have
a cold or the flu.

"The good news is we're in beta carotene season now," Kavenagh said,
referring to the abundant orange fall vegetables such as squashes,
carrots and sweet potatoes, all good sources of the nutrient. And the
more intense the color, the higher the levels of beta carotene.

But experts caution against too much vitamin A. Because it is fat-
soluble, excess vitamin A can be stored in the body's fat cells and
large quantities can be toxic, Blatner said. Eating beta-carotene-rich
foods should provide the FDA recommended nine milligrams each day and
may be safer than taking a vitamin A supplement directly.


Ginger
Perfumed and flavorful, the word 'ginger' comes from the Sanskrit word
meaning 'horn shaped,' referring to the root's branched structure.



While it can be sweet, ginger also has some heat from a compound
called gingerol, a relative of capsaicin, the compound that gives
chili peppers their zing and heat. When it is dried, ginger contains
less gingerol and more shoagol, an anti-inflammatory agent.

Ginger is often recommended as a tea or a bath for those with a cold
or flu because it is helpful in increasing sweat production, which may
help us get rid of germs and "sweat out" toxins.

"It might be an old wife's remedy, but people do swear by it," Blatner
said.

Ginger has also been shown to reduce nausea and vomiting, making it a
very useful food to have around when you have the flu.


Oysters
Oysters are widely thought to be one of nature's most potent
aphrodisiacs. This fact probably has to do with their high zinc
content, which is necessary for testosterone production, one of the
most important hormones behind the human sex drive for both men and
women.



Oysters may or may not give you a boost in bed, but there is no doubt
that zinc is very good at protecting the body against colds and flu.

Zinc functions in more enzymatic reactions than any other mineral,
making it indispensable to the immune system, which is involved in
reactions and signaling all the time. In particular, zinc enhances the
function of helper T cells, which are important in identifying foreign
antigens and alerting other cells of the immune system to invaders.
Even a mild zinc deficiency can have adverse effects on the immune
system, particularly in children and the elderly.

But too much zinc can be toxic and will inhibit immune function. The
FDA recommends about 11 milligrams of zinc per day.

Lean meats such as beef, chicken and seafood are the best sources of
zinc. Nonmeat eaters may have a harder time getting enough of the
mineral because zinc in plant proteins is not as available for use in
the body as zinc from animal proteins. Some options for getting zinc
into a vegetarian diet include pumpkin seeds, beans and mineral-
fortified cereals.


Broccoli
Broccoli, with its intense green color and dense florets, just looks
healthy. Derived from the Latin word for "branch" or "arm," broccoli
belongs to the family of cruciferous vegetables which includes
cabbage, brussels sprouts, cauliflower and turnip.



"These would, for sure, be foods with extremely potent antioxidant
compounds to help fight disease," Blatner said.

In the winter, when some of the more exotic fruits may be of lesser
quality than the summer, broccoli and other cruciferous vegetables are
an excellent -- and cheap -- source of vitamins A, C and E. In
addition, broccoli is high in glucosinolates which stimulate the
body's immune system.

Broccoli is a doubly powerful food because of its high concentration
of sulforaphanes, which are potent anti-cancer agents.


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