This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex. However, we will share with you as much information as possibly can about this subject so that you no longer have any questions left un-answered by the end of this article.
1. Avocados
Avo is an excellent source of potassium, vitamin K, vitamin E, folate and niacin. Image Credit: lithiumcloud/iStock/GettyImages
Per one whole avocado:
Vitamin C: 20.1 mg, 22% DV
Zinc: 1.3 mg, 12% DV
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Avocados are good for more than your Super Bowl guacamole. Regularly eating avocado could also help keep your cholesterol levels down.
Choosing unsaturated fats, like in avocado, over saturated fats may help reduce cholesterol, according to the Academy of Nutrition and Dietetics. A high-fiber diet may help lower cholesterol, blood pressure and inflammation, per the Mayo Clinic. As a starchy veggie, they have more carbohydrates than most veg.
Many vegan and vegetarian foods are fortified with pea protein, and pea protein powder is a great plant-based alternative to whey.
2. Shellfish
Oysters contain particularly high amounts, with 6 medium oysters providing 32 mg, or 291% of the DV. However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.
2. Supplements Can Also Help
When you’re sick, you may lose your appetite, which makes it harder to get the nutrition you need to recover. In that case, supplements can be a potent source of vitamins and minerals, Pescatore says. “One of the tried-and-true nutrients to ensure a speedy recovery from the common cold is vitamin C.”
Plus, small studies have suggested that common cold supplements of elderberry, ginseng, and garlic may lessen the severity of symptoms and decrease the duration of your sickness.
3. Drink Water, Broths, And Caffeine-Free Tea
A cold can dehydrate you, so drink plenty of water and avoid liquids that can further dehydrate you. “Hydration is especially important to help your body fight off any infection or virus. Liquids like broths and [caffeine-free] teas are your best options,” says Pescatore “Steer clear of sugary drinks like Gatorade and soda — sugar is known to suppress the immune system, making it tougher to recover from a cold.