Stop your sniffling! Tips on preventing a cold

It’s cold and flu season again. But don’t take the next sniffle lying down, says registered dietitian Elizabeth Somer.

The immune system is your body’s No. 1 line of defense against the onslaught of viruses, bacteria and other germs that are in abundance this time of year.

That system is turned on or off in part by what you eat and how you supplement. Eating right helps maintain a strong immune system, Somers says, and consequently, you’re less likely to get sick and if you do, the symptoms will be milder and you’ll recover more quickly.

We asked her what foods, supplements and herbs people should make sure to consume this winter:

Q: What should we eat to prevent the common cold?
A: While an apple a day won't keep the doctor away, heaping the plate with broccoli, spinach and oranges might be just what the doctor ordered. Colorful fruits and vegetables are sources of the antioxidants, including beta carotene, vitamin E, selenium and vitamin C. The antioxidants work together to boost the immune response and increase resistance to infection, colds and flu bugs. Ample intake of beta carotene-rich foods, such as carrots, apricots and broccoli, also maintains the skin and mucous linings in the nose and lungs, which are the body's first line of defense against germs. Most people don’t get enough of these foods and would do well to double or even triple current intake to at least 8, and preferably 10, servings daily.  Simple immune-boosting snacks include:

• Smoothie made with persimmons, OJ concentrate and yogurt 
• One-half honeydew melon filled with lemon yogurt
• Top low-fat ice cream with a cup of thawed blueberries
• Dunk baby carrots in peanut butter or red pepper slices in hummus
• Stuff dried plums with almonds for a sweet and chewy alternative to a candy bar
• Quench your thirst with OJ or tomato juice instead of soft drinks
• Pack a black bean burrito with baby spinach, tomatoes and salsa
• Add frozen or leftover vegetables to canned soups

Next, cut back on meat and full-fat dairy products, as well as many processed foods in order to keep saturated-fat intake low. While low-fat diets stimulate the immune system and help ward off the common cold, typical American diets high in saturated fat increase a person's susceptibility to colds and the flu.

Q: What nutrients help us stay well this time of year?
A: Vitamin E is important, with studies showing that vitamin E increases resistance to the flu and reduces the risk for upper respiratory infections. However, it looks like you need at least 100 IU or more, which is virtually impossible to get from diet alone, so you would need to supplement with this nutrient.

Although the antioxidants are your first line of defense, other vitamins and minerals also affect a person's resistance to colds and infections. Studies from Loma Linda University in California and Oregon State University report that increasing vitamin B-6 intake in some people raises blood levels of the vitamin and enhances the immune response. You can increase your intake of this vitamin by eating more bananas, avocados, and dark-green leafy vegetables. The minerals, including iron, selenium, copper and zinc, also boost immunity. These minerals are found in whole grains and cooked dried beans and peas.

Q: What about vitamin C? I’ve heard that it cures the common cold. Is there any truth to that?
A: While you can get all the vitamin C you need from foods to help you prevent the common cold, you might need to supplement with this vitamin once you feel a cold coming on. A large number of studies have verified that vitamin C might not prevent the cold from happening, but it does help curb its severity and duration. The effective dose here is about 500 milligrams to 2,000 milligrams daily, starting at the first signs of a cold and taken in divided doses. That’s only for adults; young children are much more susceptible to toxicity effects from vitamins and minerals, so keep their intake to within recommended levels or discuss higher doses with your physician.

Q: Are there any other supplements that might help us once we’re sniffling?
A: Possibly. Although controversial, there are a few studies showing that zinc lozenges might help curb the symptoms of a cold. Taking one or two of these daily is worth a try. Nasal zinc gel seems to shorten the duration of a cold, while zinc nasal spray does not. However, watch out for overdoses here. More than 50 milligrams of zinc daily over time actually might suppress the immune system and could interfere with your body’s efforts to get well.

Airborne: This popular supplement contains a mix of 17 vitamins, minerals and herbs, including hefty amounts of vitamin C (and also vitamin A if you take more than one tablet a day). There are no studies to prove this supplement works, although this didn’t stop Americans from spending an estimated $300 million on this supplement last year. If there is any basis for the claims, it is probably because of the high vitamin C. But you can buy a handful of vitamin C pills for the price of one Airborne tablet. Although Airborne claims it can “repel germs in an airplane, restaurant, or other crowded places”... sorry, nothing you swallow can do that.

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