The common cold, caused by tiny droplets of virus-containing mucus, is very contagious. All it takes is for a few of these malevolent microbes to get inside our bodies. When we scratch our noses with a contaminated finger or inhale through our noses or mouths the myriad of floating contaminants from every wheeze, hack, or honk, we open the door of opportunity. And once inside, cold experts say that viruses essentially become part of us, part of our cells, which makes them so hard to get rid of. Plan on a minimum of seven days for the battle to be won, the average length of the dreaded disease.Is there nothing we can do to stop this opportunistic beast?
The common cold, caused by tiny droplets of virus-containing mucus, is very contagious. All it takes is for a few of these malevolent microbes to get inside our bodies. When we scratch our noses with a contaminated finger or inhale through our noses or mouths the myriad of floating contaminants from every wheeze, hack, or honk, we open the door of opportunity. And once inside, cold experts say that viruses essentially become part of us, part of our cells, which makes them so hard to get rid of. Plan on a minimum of seven days for the battle to be won, the average length of the dreaded disease.
Is there nothing we can do to stop this opportunistic beast?
Something Old, Something New
Vitamin C
Unfortunately, there are no miracle drugs to prevent the common cold. The dizzying array of over-the-counter medicines are designed to treat symptoms at best. Even among the more natural forms of treatment, symptom relief remains our only defense. Symptom relief, however, can make the difference between useful or useless and for most of us that is well worth it.
Two promising nutrients have been the focus of considerable cold research: vitamin C and zinc.
Vitamin C, the darling of Nobel Prize winner, Linus Pauling's research in the late 1960's, remains the nutrient of choice for reducing the severity and duration of a cold. Pauling believed vitamin C could do so much more. He theorized that with regular daily doses of up to 4,000 milligrams, well beyond the 60 milligrams recommended daily value, vitamin C could actually prevent a cold. Years of investigation have failed to repeat these results, however, and Pauling's theory remains unproved.
Dr. Elliot Dick, a leading cold researcher at the University of Wisconsin Madison, has shown the benefits of taking vitamin C before we even get a cold to reduce the severity and duration of the cold. In his study, half of his subjects were given vitamin C in four divided doses for a total of 2000 milligrams each day. The other half received placebos (a benign look alike). After about 4 weeks all the subjects caught colds, after being exposed to the virus. The study results showed that vitamin C was helpful in weakening the colds' effects by supporting our bodies most potent defenders: white blood cells. The vitamin C group had a much easier time than the placebo group. The severity and number of their symptoms was moderate, in comparison to those taking the placebo, and the duration of the illness was shorter. He suggests that vitamin C is in some way or another stimulating the white blood cells to attack the infected cell, destroy it and then clean it up.
It is important to note, however, that doses larger than 1200 milligrams a day can cause diarrhea in some people, although vitamin C is generally considered nontoxic in large doses. Getting our vitamin C through the food chain is easy and delicious. The best sources of vitamin C in our food are citrus fruits, potatoes, strawberries, cantaloupe, broccoli, sweet peppers, and tomatoes.
Zinc
Zinc is a component of every living cell and is essential for the activity of over 200 biological enzymes. It helps manufacture the body's proteins and genetic material and is essential for maintaining a strong immune system. Until recently, researchers have not known the role zinc plays as a key defense in the battle against the common cold, shortening the duration and reducing the severity of cold symptoms. Researchers discovered quite by accident that zinc is only able to fight colds when dissolved in the mouth. And vitamin C will inactivate zinc if they are both in the mouth at the same time. Recommendation: swallow vitamin C and suck on zinc.
So how does zinc calm the storm? It appears that the unique shape of the rhinovirus that helps it hook into our cells also fits the active ingredient in zinc perfectly, almost like a bag over a bowling ball. Another possible explanation is that zinc gluconate concentrations in the mouth may literally short-circuit the nerve in the nose that is responsible for sneezes and other symptoms.
A general treatment regimen is one 24-milligram zinc-gluconate-glycine lozenge dissolved in the mouth every two hours, up to eight lozenges a day, to help relieve cold symptoms. Avoid zinc lozenges that are combined with citrate, tartrate, orotate, or mannitol/sorbitol. They may taste good, but the cold-stopping capabilities of the zinc are rendered inactive. The recommended daily value for zinc is just 15 milligrams, far below this "pharmaceutical" dosing for cold symptom relief. Fortunately, like vitamin C, zinc is not very toxic and zinc overdosing is rare.
Food sources of zinc can also prove helpful in fighting the sniffles and building immunity. Since zinc is predominantly found in meat products, vegetarians should take care to get adequate amounts of zinc either by eating whole grains, especially the germ layer, dried peas, beans, and nuts or by supplementing.
Other Food Factors
Irwin Ziment, MD, pulmonary specialist and professor at the UCLA School of Medicine is a strong proponent of hot soups for cold symptom relief. His research suggests that pungent ingredients often added to traditional broth-based soups, such as garlic, cayenne pepper, and curry spices, work the same way as expectorant drugs and cough medicines, thinning mucus and making breathing easier. All are also known ancient treatments for respiratory diseases. The more garlic and hot spices added to the soup, the better the soup will be at clearing your lungs.
Drinking plenty of fluids is still what the doctor orders for cold symptom relief. When the mucus that lines the throat is moist, it traps viruses and sends then down to the stomach, where powerful digestive acids destroy them. Normally, six to eight cups of water, juice, or soup a day is enough to meet your liquid requirement, but we can easily lose a quart or more of fluids a day when we're sick. Advice: Double your fluids and avoid alcohol and caffeine-containing beverages, which can cause dehydration.
Common Sense Best for the Common Cold
Since a cure for the common cold continues to allude researchers, and since modern medicines and natural treatments promise only symptom-relief at best, we should be very motivated to take whatever precautions available to avoid catching the cold in the first place. It takes planning ahead, but eating balanced meals makes a big nutritional and disease-preventing difference. Meals loaded with a variety of foods should be colorful, delicious, and easy to fix. Get adequate rest and most importantly, practice good hand washing to avoid contaminating yourself or someone else with the common cold virus.
COLD FIGHTING RECIPES
I've included recipes that are designed to help keep us feeling great, and step up our immunity when those malicious microbes find their way into our bodies. Try the Herbed Garlic Soup with its abundant cold-fighting spices: curry, cayenne, and garlic. It's sure to clear the sinuses-keep the lid off when cooking and inhale the soothing vapors.
The Orange and Avocado Salad is chock full of vitamins C-rich mandarin oranges and is drizzled with a light sweet dressing. Moist and chewy describes the zinc powdered Pumpkin and Nut Loaf which is also surprisingly low in fat. The smooth mild flavors and healthful white beans in the Cannellini Over Crostini will comfort and soothe on a cold winter's day.
Herbed Garlic Soup
Photo of Herbed Garlic Soup You won't find a better way to treat your winter cold than with a bowl of this therapeutic soup. Keep the lid off when cooking and inhale the soothing vapors. Serve with fresh squeezed fruit juice and soda crackers when nothing else will satisfy.
2 14-ounce cans vegetable broth
1 head garlic (about 15 cloves), peeled
1 medium onion, quartered
1-1/2 tablespoons each, minced fresh parsley and cilantro
1 teaspoon each, minced fresh mint and basil leaves
1 teaspoon curry powder
1/4 teaspoon red pepper flakes
Salt to taste
1 tablespoon fresh lemon juice
1. In a medium saucepan, combine all ingredients except lemon juice. Bring to a boil over high heat, then reduce heat and simmer, covered, for 30 minutes. Remove from heat and let cool somewhat.
2. In a food processor or blender, puree soup in batches. Return to saucepan, add lemon juice, and reheat. (For a clear broth, pour soup through a strainer lined with cheesecloth.)
Makes 4 servings.
PER SERVING: 58 CAL (17% from fat), 1g PROT, 1g FAT, 12g CARB, 105mg SOD, 0mg CHOL, 1g FIBER
Pumpkin and Nut Loaf
Rich in vitamin A and zinc, this moist, chewy bread is just what the doctor ordered.
1-3/4 cups unbleached white flour
1 teaspoon baking soda
1/4 teaspoon salt
2/3 cup firmly packed brown sugar
1-1/4 teaspoons pumpkin-pie spice
1 cup mashed cooked pumpkin (canned is fine)
1/3 cup fresh orange juice
2 tablespoons vegetable oil
1 large egg, lightly beaten
1/3 cup chopped walnuts, toasted
Cooking spray or oil
1. Preheat oven to 350F and lightly spray or oil an 8-1//2 x 4-1/2-inch loaf pan.
2. In a large bowl, whisk together flour, baking soda, salt, brown sugar, and pumpkin-pie spice. In another bowl, whisk together pumpkin, orange juice, oil, and egg.
3. Make well in the center of dry ingredients, add wet ingredients, and stir just until blended. Fold in walnuts.
4. Spoon batter into prepared pan. Bake for 60 minutes or until a wooden pick inserted in the center comes out clean. Let cool 10 minutes in pan on a wire rack; remove from pan and let cool completely on wire rack.
Makes 12 servings.
PER SERVING: 115 CAL (32% from fat), 3g PROT, 4.5g FAT, 15g CARB, 199mg SOD, 23mg CHOL, 1g FIBER
Orange and Avocado Salad
Bright, colorful, and light describe this easy to prepare salad. You'll appreciate the vitamin C-rich mandarin oranges to help soothe your sniffles. The dressing is sweet and savory
1/4 cup fresh orange juice
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1-1/2 teaspoons sugar
1 11-ounce can mandarin oranges, drained
3/4 cup diced peeled avocado
1/2 cup sliced red onion
3 cups tightly packed torn green leaf lettuce
3 cups tightly packed torn butter leaf lettuce
1. In a large bowl, whisk together orange and lemon juices, olive oil, and sugar. Stir in oranges, avocado, and onion. Cover and refrigerate while flavors blend for at least 30 minutes.
2. Add lettuces to chilled orange mixture and toss gently.
Makes 6 servings.
PER SERVING: 101 CAL (33% from fat), 1g PROT, 3.7g FAT, 15g CARB, 122mg SOD, 0mg CHOL, 2g FIBER
Cannellini Over Crostini
Treat yourself to this smooth and savory soup made with nutritious white beans and plenty of fresh herbs and garlic. Top with grated Parmesan and serve with crusty Italian bread for the perfect ending to a cold winter day.
2 cups dried cannellini (white) beans
6 cloves garlic, minced
2 tablespoons olive oil
1 cup diced celery
1 tablespoon finely chopped fresh sage, or 1 teaspoon dried
7 cups water
1 14-ounce can vegetable broth
Salt and pepper
8 slices Italian bread
1/4 cup coarsely chopped flat-leaf parsley
1/4 cup grated fresh Parmesan cheese (optional)
1. Cover beans with cold water and soak for at least 8 hours, or overnight.
2. Drain beans and place in a large stock pot. Add 4 minced garlic cloves, 1 tablespoon olive oil, celery, sage, water, and broth. Bring to a boil over high heat, then reduce heat and simmer, covered, for 2 hours, or until beans are tender. (Stir occasionally and add water, as needed to keep beans covered.) Season to taste with salt and pepper.
3. Preheat broiler. Brush Italian bread slices with remaining 1 tablespoon olive oil and sprinkle with remaining 2 minced garlic cloves. Broil 3 to 4 inches from heat for 1 to 2 minutes or until golden brown.
4. To serve, place one toasted slice in each individual serving bowl. Top with 1/2 cup beans and broth, parsley, and Parmesan cheese, if desired.
Makes 8 servings.
PER SERVING: 215 CAL (19% from fat), 9.5g PROT, 4.5g FAT, 33g CARB, 158mg SOD, 0mg CHOL, 5.5g FIBER
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