13 foods doctors eat when they have a cold

These fungi are one of the few edible sources of vitamin D, which we normally get from the sun. Shorter daylight hours during the autumn and winter months can mean we’re not getting enough of that nutrient, which can open the door to lowered immunity. Mushrooms don’t naturally contain that much vitamin D, but if they are grown in the presence of ultraviolet light they will produce more. (Check the package for actual content of vitamin D.)

Shiitake mushrooms, in particular, may help in this regard, says associate professor of medicine, Dr Gerard Mullin.  A study published in the Journal of the American College of Nutrition showed that people who ate 5 or 10 grams of shiitake mushrooms a day had improved markers of immunity, including better-functioning gamma delta T cells and reductions in inflammatory proteins in their blood.

A big hit of wasabi or sriracha can feel like it’s clearing your sinuses even when you’re not sick – and it turns out, that could very well be the case. A Cochrane review of research on nasal sprays containing capsaicin, the active compound in chilli peppers and other spicy foods, improves symptoms of nonallergic rhinitis (aka sneezing, congestion) better than a placebo, possibly because of its anti-inflammatory effect. Plus, spicy peppers are another good source of vitamin C.

Don’t miss these anti-inflammatory foods to eat to reduce pain.

Spiking your coffee with this spice, aka a golden latte, won’t hurt. Curcumin, the active compound in the vibrant yellow powder, has anti-inflammatory, antibacterial and antiviral properties. “Oxidative stress goes up when your body is under attack,” says Dr Mullin. That can cause residual damage beyond what the invading germs cause. Turmeric, he says, can help with that.

Learn 10 things that could happen when you eat more turmeric.

Fermented dairy products may not be your go-to when you’re feeling under the weather, but they should be, says Dr Mullin. “Most of your immune system is in your gut,” he explains, and probiotic-containing foods like yoghurt help keep your gastrointestinal tract teeming with healthy bacteria. Indeed, research has found that the benefits go beyond digestive health: a 2017 study in the journal Nutrients found that eating yoghurt daily increase the activity of killer T cells, whose job it is to destroy infected cells in the body. And there’s no evidence that dairy creates phlegm or contributes to congestion, so spoon away!

Learn more about the benefits of probiotics.

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Source: RD.com