Fever, headache, cough, pharyngitis, sore throat, muscle aches, tiredness… During this cold period, viruses like flu and colds proliferate and our body is less resistant to external attacks, which inevitably results in an epidemic peak.
Source of Omega-3
Fish is one of the top 10 foods to eat when you have a good man cold because it can help to increase the level of Omega-3 in your body. Some fish such as salmon, tuna and seafood are better than others because of their high levels of Omega-3.
However, for those who do not like fish, the ideal is to take Omega-3 capsules. A daily intake of omega-3 fatty acids improves our immune defense and prevents infections by producing antibodies.
It is therefore recommended to boost your immune system with Omega-3 in order to be well protected during this high risk period.
Top 10 Foods for Preventing Cold and Flu
- Homemade bone broth
- Garlic and onions
- Citrus fruits
- Ginger
- Fermented foods
- Cold-water fish
- Sweet potatoes
- Mushrooms
- Brazil nuts
- Pumpkin seeds
Chicken broth might be the most popular cold-fighting ingredient but there is a good variety of foods out there that can help strengthen your immune system.
Reduces Risk of Colds In Babies
A study conducted at the Emory University in Georgia have shown that babies whose mothers take supplements of Omega-3 oil during pregnancy suffer fewer colds and shorter illnesses.
DHA is particularly important for health and development during pregnancy and while nursing. The study conducted on more than 800 babies showed that mothers who took 400mg DHA capsules each day had babies with fewer colds. After three months those whose mother had taken DHA Omega-3 supplements spent 14% less time ill, and at six months they had less fever, breathing problems, rashes and other illnesses but significantly higher levels of vomiting.
Expert panels recommend that DHA intake be 200-300 mg per day for pregnant and nursing women. On average, pregnant and nursing women in North America consume 60-80mg of DHA a day, only 20-40% of the recommended intake.
Sources:
- Omega-3 can reduce risk of colds in babies, by Nick Collins. The Telegraph. August 2011.
- Simopoulos AP, et al. Workshop on the essentiality of and recommended dietary intakes for omega-6 and omega-3 fatty acids. J Am Coll Nutr, 1999. 18(5): 487-9.
- Influence of Dietary Fatty Acids on the Pathophysiology of Intrauterine Foetal Growth and Neonatal Development. Consensus Conference: Dietary fat intake during the perinatal period, 11-14 September 2005, Wildbad Kreuth/Germany. Dietary Recommendations for Pregnant Women
- Denomme J, et al. Directly quantitated dietary (n-3) fatty acid intakes of pregnant Canadian women are lower than current dietary recommendations. J Nutr, 2005. 135:206-11.
- Benisek D, et al. Dietary intake of polyunsaturated fatty acids by pregnant or lactating women in the United States. Obstet Gynecol, 2000. 95:S77-S78
