Cold and Flu -- Khyati Rupani

Cold and Flu -- Khyati Rupani

The common cold is a viral infection of your upper respiratory tract – your nose and throat. A common cold is usually harmless, although it may not feel that way at the time. If it’s not a runny nose, sore throat and cough, it’s the watery eyes, sneezing and congestion – or maybe all of the above, and that make it highly uncomfortable.


Cold and flu symptoms are similar but have different intensity levels. A cold usually begins with minor sniffling or sneezing, while the flu hits you all at once.
 
SIGNS AND SYMPTOMS OF A COMMON COLD MAY INCLUDE:
 
Runny or stuffy nose
Itchy or sore throat
Cough
Slight body aches or a mild headache
Sneezing
Watery eyes
 
SIGNS AND SYMPTOMS OF FLU MAY INCLUDE:
 
Moderate to high fever
Itchy or sore throat
Severe muscle or body ache
Stuffy and runny nose
Fatigue and weakness
Chest discomfort and cough
 
 
FOOD THAT HELPS IN RELIEVING THE COLD:
 
Chicken soup – It’s been called nature’s penicillin and is at the top of the list for its curative powers. Hot chicken soup helps clear clogged airways.
 
Garlic – Garlic is also believed to act as an antioxidant and destroy free-radicals, the active oxygen molecules that damage cells. 
 
Fluids – to keep you hydrated.
 
Citrus fruits – Rich in  vitamin C.
 
Ginger – Fresh ginger root helps treat the coughing and fever that often accompany colds and flu.
 
Sweet Potato – Sweet potatoes are a great source of vitamin A, which plays a key role in maintaining the health of your mucosal surface. So if you wish to keep infection at bay, you must keep your mucus membranes healthy.
 
Turmeric – Turmeric is  high in antioxidants and is considered  to be naturally anti-inflammatory.
 
 
VITAMIN C:
 
Vitamin C (ascorbic acid) is a water-soluble vitamin that must be obtained through food. Vitamin C also holds powerful antioxidant properties, which protect the body from virus-causing bacteria. Vitamin C is probably best known as an antioxidant.
 
SOURCES OF VITAMIN C:
 
Fruits and vegetables are the best sources of Vitamin C. Vitamin C is also widely available in the form of dietary supplements. Citrus fruits are the best sources of vitamin C. Potatoes, green peppers, strawberries, lime, pineapple, and papaya too.
 
FOODS THAT CAN BE CONSUMED DURING COLD AND FLU:
 
Cereals – Cereals provide vitamins and protein to  the body and are also rich in mineral content. Cereals are a good source of energy.
For example, mashed khichadis, dal.
Fruits
1. Papaya : Papaya contains natural fibre, carotene, vitamin C and essential minerals. The high concentration of Vitamin C and Vitamin A contained in papaya is very efficacious in strengthening the immune system.
2. Orange : The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fibre. Oranges are  an excellent source of vitamin C.
 
Eggs, chicken soup
 
•     Garlic, ginger and basil leaves
 
 
 
 A FEW TIPS:
 
1. For a day or two, consume only liquids such as – water, teas, and soups.
2. Consume easily digested foods such as lemonade (hot or cold), herbal teas, and lots of nourishing broth and homemade soups or khichdis.
3. Drink at least six to eight glasses of water daily.
 
 
 

Eat a balanced diet. The diet should be high protein, low fat and high fluid. Take supplements as needed to ensure you are receiving the recommended dietary allowances for Vitamin A,  Vitamin B complex and Vitamin C, as well as the minerals, zinc and copper.

 

 
 
Khyati Rupani is a Post Graduate in Clinical Nutrition, Dietetics & Food Service Management from Institute of Hotel Management, Catering Technology and Applied Nutrition. Author of ‘Getting rid of Obesity’, she is on the panel of Early Childhood Association (ECA), curejoy.com, thehealthsite.com, owoomaniya.com & contributes regularly to leading magazines. Founder of  www.balancenutrition.in she also lectures on nutrition at academies & institutes.
Views expressed and claims made in the articles on this site are the contributors' own, and nrizone does not necessarily agree with them, or endorse them, in any way.
Contributions are published in good faith, with due diligence, and liabilities for authenticity or copyright lie with the authors.
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