by Health Me Up

 

Papaya:

Papaya contains beta-carotene that the body converts into vitamin A, which benefits the eyes, skin and regulates moisture in the membrane. Papaya is also a good source of the antioxidant, vitamin C which can shorter the duration of your cold. In the sense, when vitamin C is consumed daily is can give you a better chance of fighting a common cold.

Omega-3 rich fish:

Inflammation is a barrier to maintaining a healthy immune system. Omega-3 fatty acids reduce inflammation, thereby lowering the risk of catching a common cold. In India, fish rich in omega-3 are Indian salmon or raavas, sardines or trale, mackerel or bangda and tuna or chura.

Garlic:

Garlic is a good source of allicin, which is a compound that produces antioxidants. Consuming garlic everyday with your food, prevents the common cold. If you already have a cold, garlic helps you heal quickly.

Oysters:

Zinc is essential for fighting the common cold and shortens the duration. And the best way to get your zinc is with oysters. It is recommended that one should consume cooked seafood to prevent consuming bacteria.

Ginger:

Ginger is a brilliant ingredient, which fights common cold. Ginger also helps fight the symptoms of common cold like nasal congestion; besides ginger helps improve the digestive system.

Pumpkin seeds:

Like we mentioned earlier, zinc is a key component to fighting common cold. Another good source for zinc is pumpkin seeds. These seeds also improve the immune system and cell membrane.

Beetroots:

Magnesium and folate are the key ingredients present in beetroots that help fight a common cold. But, beetroots also contain antioxidants and vitamin C, which is beneficial for reducing inflammation and boosting immunity.

Yoghurt:

Probiotic yoghurt or curd contains healthy bacteria, which improves the digestive system and helps fightinfection in the respiratory tract.

Tea:

Tea is rich in antioxidants and catechins, which is brilliant for fighting common colds. To reap the benefits of tea consume it without sugar, milk or cream. Tea consumed like this can boost immunity and speed up the weight loss process.

Eggs:

A mineral that can boost immunity is selenium and the best source of selenium is egg yolk. Though egg whites are healthier, egg yolk is essential to beat the common cold.

Quinoa:

Amino acids help shorten and reduce the intensity of the common cold and one of the healthy foods that are rich in amino acids is quinoa. Consume quinoa to fight the symptoms of common cold.

Milk:

Vitamin D deficiency is linked to poor immune system and milk is a brilliant source of vitamin D. This vitamin not only boosts immunity but also protects you from heart diseases.

Mushroom:

Almost all types of mushrooms contain vitamin D and antioxidants that are essential for fighting common cold and boosting immunity.

Leafy green vegetables:

Darker green leafy vegetables have the best nutrient value that helps boost the immune system and fight common cold. These leafy vegetables also help relieve common cold symptoms.

Dark chocolate:

Pure cocoa has the highest amount of antioxidants, polyphenols and zinc, which are essential for boosting immunity.

Sweet potatoes:

Sweet potatoes are rich with beta-carotene, which transforms into vitamin A in the body. Just like papaya, sweet potatoes boost immunity and improve the quality of the skin.

Oats:

Oats contain beta-glucan, a kind of fibre essential for preventing heart diseases and boosting immunity. This fibre is beneficial in maintaining and preventing respiratory tract infection.

Sunflower seeds:

Vitamin E is protects the cells from damage and sunflower seeds are one of the best sources of vitamin E. Consume sunflower seeds to fight common cold by building the immune system.

Kiwi:

This fruit is a good source of vitamin C and E, these antioxidants are essential for boosting immunity and preventing respiratory tract infections.

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Op-ed pieces and contributions are the opinions of the writers only and do not represent the opinions of Y!/YNaija.