Autumn season – cold season. It doesn't have to be this way. The best approach is prevention so that you don't end up with an annoying flu in the first place. With a conscious diet, you can strengthen your immune system from within and arm yourself against viruses and bacteria. And if you do catch a cold, certain nutrients can help you overcome the cold more quickly. First and foremost, the anti-cold duo of vitamin C and zinc.
The immune pros: Vitamin C and zinc
Studies confirm that the well-known vitamin C and the trace element zinc support the immune system extremely effectively. Within the first 24 hours of a cold, taking zinc at a daily dose of at least 75 milligrams shortens the duration of symptoms. Furthermore, there is evidence that long-term intake can prevent colds. Taking at least 200 milligrams of vitamin C daily can also shorten a stubborn flu-like infection by a few days. Apparently, both vital substances also work splendidly together as a traditionally proven anti-cold duo.
Foods with zinc and vitamin C
Typical sources of zinc are seafood, cheese, nuts, seeds, or oatmeal. Vitamin C is primarily found in fruits such as oranges, lemons, or kiwis and in vegetables such as red bell peppers, Brussels sprouts, or broccoli. Vitamin C is also important for your organism because it promotes the absorption of the trace element iron in your small intestine. And iron also plays an important role in your immune system.
Iron as a strong partner to the anti-cold duo
Iron is essential for cell formation, including the formation of immune cells. Your body also needs this trace element for "cellular respiration." In this oxidation process, the oxygen that you absorb through your lungs is bound to the red blood pigment hemoglobin with the help of iron, distributed throughout the body via the blood, and used in the cells for energy production. Iron deficiency can easily occur, especially in vegetarians and vegans, as well as people with chronic intestinal inflammation and those under high daily stress. Foods with a high iron content include meat, especially organ meats, as well as whole-grain products, millet, oatmeal, beetroot, and various types of cabbage. You can utilize iron from animal sources more easily than from plant-based ones.
