Questions and answers about the flu, colds and diet
1. Does drinking chicken broth really help with the flu or the common cold? |
- Broth chicken home made is a good comfort food. It enjoys an excellent reputation as “ remedy Against colds. And it may be justified. Some of its constituents (not identified at this time) could provide relief fromsymptoms colds by acting on cells of the immune system, according to studiesin vitro1-2 . However, these studies are too preliminary to make an official recommendation.
It may be that vegetables and Herbs added to chicken broth contribute to its beneficial effect.
- The heat that emanates from chicken broth and which fills the airways when consumed promotes the dissolution of mucus. Research has shown that this effect is more noticeable with broth than with hot water.3.
- Le broth made from powder, whose composition is rather a concentrate of salt, sugar and chemical additives, would not provide these benefits.
2. Can vitamin C help prevent the flu or the common cold? |
- Vitamin C causes the immune system to make more T lymphocytes which attack and destroy a large number of pathogens. However, consume them as a supplement do not warn flu or the common cold in the general population, but may help prevent the common cold in athletes and people under extreme conditions.
- It can also help reduce very slightly the duration of the cold, i.e. 1 day per year for adults and 4 days per year for children4.
- La vitamin C supplement therefore does not do a great miracle in the face of a flu or a cold.
- Opt instead for food sources of vitamin C like orange, grapefruit, strawberries, kiwi, cantaloupe, red and green peppers, broccoli, tomato and Brussels sprouts which, in addition to vitamin C, contain many antioxidants.
3. Is vitamin D helpful in preventing the flu or colds? |
- This question is currently under study by the Public Health Agency of Canada in connection with the prevention of H1N1 flu.
- The link between vitamin D and influenza comes from the observation that influenza mostly occurs in the winter, when the production of vitamin D thanks to the sun is almost zero. Some researchers, like Reinhold Vieth, a professor at the University of Toronto, even argue that one should not wait for the results of the study before starting to take vitamin D.
- He believes that all people living above the 30e parallel should have theirVitamins D blood and take suppléments Consequently.
- If you are over 50 and do not want to take supplements, make sure you take at least 2 cups of milk or soy beverage per day, 6 eggs per week in addition to 2 meals of oily fish per week, in order to obtain an intake of 400 IU of vitamin D per day.
4. Should we avoid drinking milk when we have the flu or the common cold? |
- There is a belief that consuming milk increases the formation of mucus in the throat, especially when one is afflicted with influenza or cold. Two studies5-6 suggest that this is not the case.
- However, it is suggested to stick to the skimmed milk because the saturated fat in milk does not help you have a healthy immunity.
- The famous Dr Andrew Weil suggests eliminating the cow milk and its derivatives because, according to him, casein, a protein in milk, can irritate the immune system. Rather, he recommends the goat’s milk.
- The controversy continues, but there is no scientific evidence indicating that it would cause mucus.
5. Do multivitamins protect against the flu or the common cold? |
- La malnutrition protein energy is the most common cause of immune deficiency around the world. But, it is very rare in industrialized countries. Deficiencies in some nutrients (zinc, selenium, iron, copper, vitamin A, C, E, and folic acid), even weak, have an important influence on the immune response. However, when there is no deficiency, vitamin and mineral supplements are of no use.
- A complete blood test may reveal some shortcomings, but not all.
- If you have some infections repeatedly, it would be justified to obtain a blood test and a nutritional assessment before taking any supplements.
6. Do probiotics cure the flu or the common cold? |
- Probiotics are Dietary supplement which, thanks to their useful microorganisms, have beneficial effects on the intestinal flora and the immune system7-8 .
- A clinical study has shown that a supplement of probiotics did not prevent rhumeni influenza, but could reduce their duration by 2 days9
- In another study, taking probiotics daily for 6 months significantly reduced the fever, runny nose, incidence and duration of the cough, antibiotic prescriptions and the number of days missed due to illness in children aged 3 to 5 years10.
- More studies are needed before confirming the positive effect of probiotics in cases of colds and flu.
7. Does sugar weaken the immune system? |
- There is a belief that high consumption of sugarsconcentrates would decrease immunity. This belief comes from 2 studies11-12 published in the 1970s. They demonstrated that the administration of increasing amounts of glucose gradually reduced the ability of white blood cells to envelop bacteria and eventually destroy them.
- Since these studies have not been reproduced subsequently, it cannot be concluded that high sugar consumption may adversely affect theimmunity. However, if the sugar intake is very high and it replaces the consumption of nutritious foods, it can interfere with the achievement of daily nutritional requirements and compromise immunity.
- In view of this possibility, it is advisable to moderate your consumption of concentrated sugars, especially during infection, to less than 10% of total calories.
8. What are the key foods to put on the menu to prevent or help treat the flu or the common cold? |
There is no link between food and the risk of infection except, of course, for people who are undernourished. |
- Without there being any direct evidence that fruits and vegetables would prevent colds or flu, it is interesting to put them on the menu in large quantities, if only for their high content in antioxidants which oppose free radicals to strengthen the immune system.
- Among vegetables, mushrooms, especially shiitakes and oyster mushrooms, as well as garlic, onion and shallots should be more on the menu because they would stimulate the vegetables. immune defenses and help fight infections.
- In addition to fruits and vegetables, protein that we find in large quantities in the group meats and substitutes (meat, poultry, eggs, fish, seafood, nuts and legumes) allow the production of antibodies, key molecules of the immune system. They must be part of the menu in adequate quantities, ie 2 to 3 servings of meat and alternatives per day.
- It is also necessary to ensure that you have sufficient, but moderate, consumption of “Good fats” omega-3, omega-6 and omega-9 fatty acids, because they are associated with better immune function. Fish, olive and canola oil, and nuts and seeds are great sources of healthy fats.
- And don’t forget to meet your zinc needs. It is found in oysters, seafood, veal liver, chicken, wheat germ, pumpkin and sesame seeds, legumes, etc.
9. Should we avoid meat and fat during the flu or cold? |
- Overeating which can result in an excess intake of lipids, coming frommeat fat in particular, can lower the bacterial resistance.
The fats to avoid are rather those accompanying fried foods, puff pastry, pastries, fatty meats, cheese, butter and cream. |
- On the other hand, the proteins that are found in large quantities in the group meats and substitutes (meat, poultry, eggs, fish, seafood, nuts and legumes) produce antibody, key molecules of the immune system. They must be part of the menu in adequate quantities, ie 2 to 3 servings of meat and alternatives per day. However, be sure to choose lean cuts of meat.
10. Should we only drink when we have the flu or the common cold? |
- Liquids help dissolve excess mucus that interferes with breathing. They also prevent the Dehydration that causes the fever.
- However, in addition to to drink a lot, it is important to eat a balanced diet in order to have the energy to continue doing your activities for the 10 days that the cold or flu lasts.
- To avoid however the overeating which can result in an excess intake of lipids or added sugars and which can lower bacterial resistance.
- According to a recent study, tea could be an ally against cold and the influenza. Indeed, an ingredient in green tea, theanine, could strengthen the immune system. In this study, people treated with tea extracts had fewer colds and flus than those who took a placebo, and their symptoms were less prolonged and severe when they were sick13. This study will need to be replicated on more subjects before confirming that tea can help in the prevention of colds and flu. In the meantime, nothing prevents you from drinking tea, because it is already recognized as being a good source of antioxidants.