What fruits are good to eat when you have a cold?
Colds are common respiratory diseases. Appropriate supplementation of fruits rich in vitamins and antioxidants can relieve symptoms and speed up recovery. The following is a compilation of cold food therapy topics that have been hotly discussed on the Internet in the past 10 days. Combined with nutritional advice, we recommend fruits suitable for consumption during colds and scientific basis.
1. List of recommended fruits during colds
| Fruit name | core nutrients | Efficacy | Food recommendations |
|---|---|---|---|
| orange | Vitamin C, flavonoids | Enhance immunity and relieve sore throat | 1-2 tablets per day, can be squeezed into juice to drink |
| kiwi | Vitamin C (content is twice that of oranges), dietary fiber | Anti-inflammatory and antioxidant, promote mucosal repair | Peel and slice, half each morning and half |
| apple | Pectin, quercetin | Remove free radicals and improve respiratory symptoms | Steaming with the skin on is better |
| Sydney | Moisture (85%), B vitamins | Moisten the lungs and relieve cough, relieve dryness and discomfort | Stewed pears with rock sugar are effective |
| strawberry | Anthocyanins, manganese | Inhibit virus replication and shorten the course of disease | Wash 5-8 pills daily with warm water |
2. Scientific matching plan
1.Fever period combination: Kiwi fruit (1 piece) + coconut water (200ml), double vitamin C and electrolyte supplement, effectively prevent dehydration.
2.Cough and phlegm combination: Sydney pear (half) + white radish juice (50ml), traditional prescription can help dilute phlegm.
3.Nasal congestion and headache combination: Pineapple (100g) + ginger slices (2 slices), bromelain can reduce nasal congestion.
3. Precautions
| Contraindications | Reason explanation | alternative |
|---|---|---|
| Do not eat dragon fruit when you have diarrhea | Seeds may irritate the intestines | Switch to cooked apples |
| Avoid grapefruit while taking antibiotics | Affect drug metabolism | Optional blueberry alternative |
| People with spleen and stomach deficiency should eat less watermelon | May aggravate body cold | It is recommended to drink red date ginger tea |
4. Special tips from nutritionists
1. The more vitamin C supplements, the better. It is recommended that the daily intake be controlled at 200-400 mg. Excessive intake may cause diarrhea.
2. When symptoms of yellow phlegm appear in the early stages of a cold, the intake of warm fruits such as lychees and longans should be reduced.
3. Pediatric patients can make fruits into puree (such as banana and apple puree), which not only ensures nutrition but is easy to digest.
4. Diabetic patients need to pay attention: Fruits with high sugar content such as winter dates and durian need to be strictly controlled in their intake.
5. Dietary Tips
1.Candied kumquats: Fresh kumquats scratched and pickled with rock sugar have miraculous effects on relieving dry cough.
2.lemon mint water: Lemon slices + fresh mint leaves soaked in water to relieve headache and throat discomfort.
3.Fruit temperature control: It is recommended that all fruits be brought to room temperature for consumption. Refrigerated fruits may irritate the respiratory tract.
According to clinical research data, scientific combination with fruit diet can shorten the duration of colds by 1.5 days on average. However, it should be noted that if symptoms continue to worsen or high fever occurs, you should seek medical treatment in time.
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