Foods against colds and allergies

There are many foods which can boost the immune system and minimise inflammation caused by colds and allergies. There is evidence to support the benefits of some foods against nasal allergies and wheezing, from a study looking at the diets of the people of the island of Crete.

The diet is the typical Mediterranean one which consists of fresh fruits and vegetables, fish, olive oil and nuts, consumed from childhood to adulthood. This antioxidant-rich diet protects cells from the oxidative damage which causes diseases. A study published in the journal, Thorax, found that people who ate the typical Mediterranean diet had fewer allergies.

Protective power

Nuts are rich in magnesium and vitamin E and studies show that magnesium helps protect lung function and can reduce inflammation in patients with asthma, which causes inflammation of the lungs. Vitamin E boosts the immune system and reduces the risk of upper respiratory infection of the common cold, in addition to protecting from free radical damage which triggers inflammation.

Tomatoes, oranges and apples

These are powerhouses of vitamin C. Researchers found that they were protective in the Crete diet study.

Grapes

The skin of grapes, especially the red ones, is filled with antioxidants and resveratrol, which protect against inflammation in the body.

Fish

The omega-3 fatty acids - DHA and EPA - found in cold-water fish such as mackerel, herring, sardines, trout, wild salmon and albacore tuna, decrease inflammation in the body and protects against allergies.

Eat more fruits and veggies

In the islands of the Caribbean and, especially in Jamaica, we are blessed with an abundance of fresh fruits which are immune-boosting fruits such as oranges, West Indian cherries, lime, lemons, apples and so much more. We also have fresh vegetables which are excellent sources of immune-boosting factors.

So, consume more fresh fruits and vegetables; provide fresh fruits to children instead of processed juices and strengthen their immune system against colds and allergies. Some herbs such as garlic and even pepper, which contains capsaicin, are also beneficial in reducing mucus build up in a nasal allergy attack. Zinc is also an immune booster; rich sources are oysters, lean beef, shrimp, tofu, whole grains and legumes.

Some people find it difficult to consume adequate amounts of fresh fruits and vegetables. Replace processed snacks such as cookies and chips with a small fresh fruit or a piece of a large one. Replace some of the starchy food in your meal with raw or steamed vegetables and add vegetables and fresh fruits to your drink blends. Have a bowl of fresh melon, pineapples or other available fruits as snacks instead of the processed options. Play your part in combating colds and allergies.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.