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Diet in Cold & Flu

20 Jan 2016
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The viral disease generally known as common cold is so common that everyone falls victim of it once in a while. It is basically an infection of upper respiratory tract including nose, airways & throat. Usually, a common cold is innocuous, but the perpetual symptoms or signs of cold & flu like runny nose, sore throat, cough, watery eyes, sneezing & congestion feels unbearable at times. Cold & 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 & SYMPTOMS OF A COMMON COLD MAY INCLUDE:

  • Runny or Stuffy nose

  • Itchy or sore throat

  • Cough

  • Slightly body aches or a mild headache

  • Sneezing

  • Watery eyes

 

 SIGNS & SYMPTOMS OF FLU MAY INCLUDE:

  • Moderate - to high fever

  • Itchy Or Sore throat

  • Severe muscle Or body ache

  • Stuffy & runny nose

  • Fatigue & weakness

  • Chest discomfort & cough

 

BEST HOME REMEDIES TO CURE COLD & FLU

Chicken soup - It's been called nature's penicillin & 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 & destroy free-radicals, the active oxygen molecules that damage cells. 

Fluids - To keep you liquefied. 

Citrus fruits - citrus fruits increase your vitamin C intake. 

Ginger - Fresh ginger root helps treat the coughing & fever that often accompany colds & 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 is best to keep your mucus membranes healthy. 

Turmeric - Turmeric is high in antioxidant & considered a natural 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 VIT.C: Fruits & vegetables are the best sources of Vitamin C. Vitamin C is also widely available in the form of dietary supplements. Citrus fruits are greatest source of vitamin C. potatoes, green peppers, strawberries, lime, pineapple, & papaya. 

FOODS THAT CAN BE CONSUMED DURING COLD & FLU:
Cereals - Cereals Provide Vitamins & Protein to body & also rich in mineral content. Cereals are good source of energy. For Ex. Mashed Khichadis, dal.


FRUITS:

1. Papaya : Papaya contains natural fiber, carotene, vitamin C & essential minerals. The high percentage of these essential nutrients in papaya proves to be a boon to immune system.

2. Orange : The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber. Oranges are excellent source of vitamin C.

Eggs, Chicken soup Garlic, Ginger & basil leaves

 

FEW TIPS:

  1. For a day or two, consume only liquids such as - water, teas, & soups.

  2. Consume easily digested foods such as lemonade (hot or cold), herbal teas, & lots of nourishing broth & 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 & High fluid Diet. Take supplements as needed to ensure you are receiving the recommended dietary allowances for vitamin A, the vitamin B complex & vitamin C, as well as the minerals zinc & copper. 


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