The Ideal Breakfast To Fight A Cold

Day interior. It's raining outside. The clock is 7:30, but we are (still) in bed. The alarm reminds us that we should start the day, but like automatons, we compulsively press the 'postpone' button. This time, what prevents us from abandoning our duvet, is not so much the (usual) lasiness that has accompanied us for a lifetime, but an unexpected itchy nose and throat that has transformed the night just spent into hell. And under these conditions, we really don't feel like giving up the duvet to have breakfast. However, we should work up our strength, get up and head to the kitchen because the first meal of the day, even if it can't cure it, can help reduce the symptoms of a cold. As long as it includes the right foods. 

“When you are affected, the body needs to nourish itself at its best to deal with the virus and recover energy, so it's important to make food choices that can strengthen the immune system and hydrate properly. Foods rich in vitamin C are those that should not be missing in these cases. This vitamin is crucial for boosting the immune system and helping the body fight infections. Citrus fruits (oranges, lemons, tangerines), kiwis and strawberries are rich in it,” explains Giorgia Attioli, a nutritional biologist at the Doctolib.it digital health platform.

Strengthen The Immune System With Vitamin C Diet

Vitamin C is not the only kryptonite of a cold. “To strengthen the immune system, it is important to have a healthy intestine, and yoghurt and kefir are excellent allies thanks to their probiotic content, which help maintain the balance of the intestinal bacterial flora. To keep inflammation at bay, a phenomenon that often accompanies viral infection, you need to fill up on antioxidants, which act as real shields. Berries, colourful vegetables, nuts and almonds are rich in vitamin E, a powerful antioxidant. Although we often focus on food, hydration is crucial when fighting a cold. A hot drink like water with lemon and ginger not only hydrates us but also has a soothing effect on the inflamed throat. Green tea, rich in antioxidants, is another great choice to add to breakfast. Meat broths and soups also provide important help in hydrating, which, in addition to being rich in nutrients, help us to introduce more water, avoiding the risk of dehydration,” the expert continues.

The Perfect Breakfast When You Have A Cold

The first meal of the day should be light, hydrating and rich in nutrients that support the immune system, such as vitamin C. “When we have a cold, at breakfast we should avoid foods that are too fatty or heavy, which could strain the body and slow down recovery. Whole grains, rich in complex carbohydrates, provide us with constant energy, avoiding sudden glycemic peaks and drops. We can find them, for example, in oat or spelt flakes or in whole wheat or rye bread, perhaps garnished with a veil of honey or jam. Oilseeds or dried fruit can be added to yoghurt, a source of good fats and minerals such as selenium, copper and zinc, which play an important role in the immune response. Fresh fruit, rich in vitamins, can be added to garnish the dish and to make a further contribution to strengthening the immune system. Those who prefer a sweet breakfast can opt for natural yoghurt with the addition of berries, chia seeds and nuts, accompanied by whole wheat or rye bread with honey or jam. For a savoury breakfast, you can eat toast made of whole wheat or rye bread with boiled egg and avocado, seasoned with lemon and/or pepper. Both breakfasts should be accompanied by a cup of hot tea or herbal tea to promote hydration.”

Foods To Avoid When You Have A Cold

When you are affected, certain food choices may worsen symptoms or hinder recovery. “As the body fights the virus, it's important to avoid certain foods that could stress the immune system or make it harder to digest. High-fat foods such as fried foods should be avoided because they strain the intestine, leading to bloating, acidity or nausea, and they can also increase inflammation, slowing down the recovery process. Even excess sugar, under these conditions, is not an ally, since it can cause glycemic peaks followed by drops, leaving an additional sense of tiredness. Therefore, carbonated drinks, sweets and candies should be avoided. Alcohols, in these cases, should be put aside, we know that they have diuretic effects and contribute to dehydration. Fever, sweating, and loss of fluid through mucus require adequate hydration. Drinks such as coffee, black tea or caffeinated soft drinks can stimulate the nervous system but during a viral infection, it is best to avoid them. Caffeine has a diuretic effect, which can contribute to dehydration and disturb sleep,” concludes the nutritional biologist.

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Read the original article in ELLE Italy.