Sniffle Sendoff

There’s no denying that cold and flu season is upon us!  I won’t lie… I get a little nervous (or germophobic if you’re into labels) when I hear sniffling and coughing from someone standing a little close on rounds or the subway.  The good news is that a healthy diet keeps your immune system functioning well and may help prevent or shorten the duration of your cold.  Here’s some information on the key players in your battle.

Vitamin C

-       ~200mg/d helps fight colds

-       Food sources: fruits and vegetables, like sweet peppers, strawberries, kiwi, oranges, broccoli

Zinc

-       Consumption within 24h of getting a cold may help you have fewer symptoms

-       Food sources: oysters, seafood, fish, beef, pumpkin seeds, baked beans

-       If supplementing, do NOT take >40mg/d

Probiotics

-       ‘Good’ bacteria that keep your immune system healthy

-       To fight colds, dose should be ~10 billion active probiotic cultures per day, starting 3 months before cold season starts

-       Food sources: yogurt with added probiotics

-       Look for the following strains to help colds:

o   Lactobacillus gasseri, CECT5714 or PA16/8

o   Lactobacillus acidophilus, 74-2 or NCFM

o   Lactobacillus casei, DN 114

o   Bifidobacterium longum, SP07/3

o   Bifidobacterium bifidum, MF 20/F

Before taking supplements, remember to check with your doctor or pharmacist and ensure you purchase ones that have Natural Product Numbers (NPN) from Health Canada. 

Source: Dietitians of Canada.  2011.  Topics for Staying Well During Cold and Flu Season.