November 1, 2001

Prairie Fare: Cold Season

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

I recently recovered from a bad cold. I had all the usual symptoms: coughing sneezing, fatigue, aches, and worst of all, I couldn’t breathe through my nose, which made sleeping difficult. I thought back to when I had a cold as a kid. One of my parents would rub ointment on my throat and wrap it with a woolen cloth before I went to bed. Maybe an itchy, smelly neck would divert my attention from my misery.

Since there was no ointment or woolen cloth in the house and I was keeping everyone in my family awake with my hacking, I took some night-time cold medicine. It knocked me out. The next day, however, I felt hazy, like my body was in one room and my head was in the next room. About a week later, without further medication, I was fine.

Colds are caused by viruses, and to date, there’s no real cure for them. Over-the-counter medications will alleviate some symptoms, but generally a cold needs to run its course.

Several dietary supplements claim to shorten the duration of colds. Megadosing with vitamin C, for example, has been touted as a cure for colds, but most scientific studies do not show the benefits of the 1,000-milligram doses often suggested. In fact, at least one study has shown that the tissues of the human body are saturated with 200 milligrams of vitamin C. The rest of the vitamin C leaves through the plumbing. Why not try some extra orange juice to boost your vitamin C levels and provide the extra fluid your body needs?

The mineral zinc, in lozenge form, has been suggested as a possible antidote to the common cold, but some researchers question the safety and effectiveness of taking too much zinc. A well-publicized 1996 study suggested that taking zinc at the first sign of a cold could reduce the duration of colds by at least three days.

Keep in mind that the recommended amount of zinc from all sources is 15 milligrams daily for males and 12 milligrams daily for females. Side effects from excess zinc include nausea, cramps, diarrhea and vomiting. Experts caution that pregnant women and people with kidney disease and liver disease should not use extra zinc as a cold remedy. Food sources of zinc include meat, seafood, eggs and milk.

Echinacea, an herbal supplement, may help reduce the severity of colds when taken at the first sign of a cold and for a maximum of two weeks. Echinacea should not be taken by those allergic to plants in the daisy family, by those with rheumatoid arthritis, by young children or by pregnant or nursing women.

Much of the research on Echinacea has been conducted in Germany, where the supplements are more regulated and standardized than those in the United States. Are you getting what you’re paying for? Technicians for the Web site ConsumerLab.com, a watchdog of the supplement industry, recently tested 25 Echinacea products available in the United States. Six were disqualified due to improper labeling and five were found lacking in the amount of active ingredient.

It’s important to inform your physician of any dietary supplement (vitamin, mineral or herb) you are taking. Some supplements can interact with medications. Others can affect surgery outcomes – from promoting bleeding to interacting with anesthesia.

What can you do to help prevent colds? Wash your hands thoroughly and frequently. Wash for at least 20 seconds and use plenty of soap and water. An unguarded sneeze can spread cold germs across a room, so sneeze or cough into a tissue. Eat a variety of foods to keep your body strong and your immune system healthy. Keep yourself well-hydrated with at least eight cups of liquid daily. Get plenty of rest.

If you’re feeling under the weather, try this easy version of home-made chicken noodle soup adapted from my trustworthy and well-worn copy of the Better Homes and Gardens 1989 Cookbook. A steamy bowl may help clear your sinuses. It works even better if someone makes it for you.

Chicken Noodle Soup

4 1/2 cups chicken broth
1/2 cup chopped onion
1/2 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/4 teaspoon pepper
1 bay leaf
1 10-ounce package frozen mixed vegetables
1 cup cooked chicken or turkey, cubed
1/2 cup small egg noodles

Combine chicken broth, onion, and spices in a large saucepan. Add vegetables and pasta and bring to boiling. Reduce heat and simmer 6 to 8 minutes until vegetables are crisp-tender. Discard bay leaf. Stir in chicken. Heat thoroughly. Makes six servings. Each serving contains about 100 calories and 2 grams of fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu