12 foods to boost brain function

The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function.

The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day.

The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer’s disease.

This article explores the scientific evidence behind 12 of the best brain foods.

1. Oily fish

Oily fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.

A 2017 study found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.

These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.

Examples of oily fish that contain high levels of omega-3s include:

• salmon
• mackerel
• tuna
• herring
• sardines

People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.

2. Dark chocolate

Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.

Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.

Cacao flavonoids seem to be good for the brain. According to a 2013 review, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.

Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails. Scientists have yet to test this in humans.

However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.

The researchers concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits.

3. Berries

Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.

Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.

A 2014 review notes that the antioxidant compounds in berries have many positive effects on the brain, including:

• improving communication between brain cells
• reducing inflammation throughout the body
• increasing plasticity, which helps brain cells form new connections, boosting learning and memory
• reducing or delaying age-related neurodegenerative diseases and cognitive decline

Antioxidant-rich berries that can boot brain health include:

• strawberries
• blackberries
• blueberries
• blackcurrants
• mulberries

4. Nuts and seeds

Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.

A 2014 study found that a higher overall nut intake was linked to better brain function in older age.

Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.

A 2014 review found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.

The nuts and seeds with the highest amounts of vitamin E include:

• sunflower seeds
• almonds
• hazelnuts

Fully exploring vitamin E’s effects on the brain will require further research.

5. Whole grains

Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin.

Whole-grain foods include:

• brown rice
• barley
• bulgur wheat
• oatmeal
• whole-grain bread
• whole-grain pasta

6. Coffee

Coffee is a well-known concentration aid — many drink it to stay awake and encourage focus.

The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy.

Beyond boosting alertness, a 2018 study suggests that caffeine may also increase the brain’s capacity for processing information.

The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.

Coffee is also a source of antioxidants, which may support brain health as a person gets older. One study has linked lifelong coffee consumption with reduced risk of:

• cognitive decline
• stroke
• Parkinson’s disease
• Alzheimer’s disease

Caffeine can, however, affect a person’s sleep and doctors do not recommend caffeine consumption for everyone.

7. Avocados

A source of healthful unsaturated fat, avocados may support the brain.

Eating monounsaturated fats may reduce blood pressure, and high blood pressure is linked with cognitive decline.

Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.

Other sources of healthful unsaturated fats include:

• almonds, cashews, and peanuts
• flaxseed and chia seeds
• soybean, sunflower, and canola oils
• walnuts and Brazil nuts
• fish

8. Peanuts

Peanuts are a legume with an excellent nutritional profile. They contain plenty of unsaturated fats and protein to keep a person’s energy levels up throughout the day.

Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.

Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s.

9. Eggs

Enjoyed by many for breakfast, eggs can be an effective brain food.

They are a good source of the following B vitamins:

• vitamin B-6
• vitamin B-12
• folic acid

Recent research suggests that these vitamins may prevent brain shrinkage and delay cognitive decline.

10. Broccoli

As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain.

Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates.

Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.

Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.

Other cruciferous vegetables that contain glucosinolates include:

• brussels sprouts
• bok choy
• cabbage
• cauliflower
• turnips
• kale

11. Kale

Leafy greens, including kale, may support brain health.

Like broccoli, kale contains glucosinolates, and leafy greens also contain other key antioxidants, vitamins, and minerals. This is why many consider kale to be a superfood.

12. Soy products

Soybean products are rich in a particular group of antioxidants called polyphenols.

Research has linked polyphenols with a reduced risk of dementia and improved cognitive abilities in regular aging processes.

Soy products contain polyphenols called isoflavones, including daidzein and genistein. These chemicals act as antioxidants, providing a range of health benefits throughout the body.

Supplements for brain function

In addition to making dietary changes, some people consider taking supplements to improve their brain function. But do these supplements actually work?

Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.

Research suggests that taking ginseng may improve this performance. However, further studies are needed before doctors can recommend ginseng to enhance brain function.

Summary

The foods listed above may help improve a person’s memory and concentration. Some may also reduce the risk of stroke and age-related neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.

Some of the foods contain compounds such as healthful fatty acids, which can help improve the structure of brain cells called neurons. Other compounds, such as sugars and saturated fats, may damage brain cell structures.

Brain-boosting foods tend to contain one or more of the following:

• antioxidants, such as flavonoids or vitamin E
• B vitamins
• healthful fats
• omega fatty acids

Beyond adjusting the diet, a person can optimize their brain function by:

• not eating too much or too little
• getting enough sleep
• keeping hydrated
• exercising regularly
• reducing stress through yoga, mindfulness, or meditation
• reducing alcohol intake

Eating a brain-boosting diet will also provide many benefits for the entire body.

Tamil Nadu food artist prepares 107 kilo idli as a welcome gesture to President Trump

It took  36 hours for the food artist to prepare the three colossal idlis weighing 107 kilograms in total. 

As a welcoming gesture to US President Donald Trump, Tamil Nadu Chef-prepared 100-kilo idlis with the picture of Prime Minister Narendra Modi and Donald Trump painted in it. Along with the two idlis weighting 50-kilos each, the food artist also made other seven-kilo idli painted with the flags of both India and the US. 

It took 36 hours for the food artist to prepare the three colossal idlis which weight 107 kilograms in total. 

President Donald Trump arrived in India on February 24 for his two-day maiden visit here. Trump was received by PM Modi as he landed at Ahmedabad's Sardar Vallabhbhai Patel International Airport after which both of them attended the grand event 'Namaste Trump' at Motera stadium which is the world largest cricket stadium.  

After his grand event at Ahmedabad, US President along with First Lady Melania, daughter Ivanka and son-in-law Jared Kushner and a high-level delegation visited Agra where he was welcomed by UP CM Yogi Adityanath and Governor Anandiben Patel. Several artists perform, students waved flags in the streets to greet and welcome the US President in Agra. 

US President wrote in the visitors' book and jointly signed it with the First Lady, "The Taj Mahal inspires awe, a timeless testament to the rich and diverse beauty of Indian Culture!' Thank You, India."

Trump will meet President Ram Nath Kovind at the Rashtrapati Bhavan in the national capital at 7:30 pm before leaving for the United States by his special flight on the night of February 25. 

11 Foods That May Help You Breathe Better

Apples


An apple a day may keep asthma away. Apples are packed with phenolic acids and flavonoids that are known for reducing inflammation in the air passageways, a common feature of both asthma and wheezing. “Asthma has increased in prevalence,” says Alan Mensch, MD, senior vice president of medical affairs and medical director at Plainview Hospital and assistant professor at the Donald and Barbara Zucker School of Medicine at Hofstra/Northwell in Plainview, NY. “Some people speculate it’s because our diets have gone from a healthy diet to a less healthy diet over the past couple of decades.” 

Olive oil


The mono and polyunsaturated fats and phytonutrients found in olive oil are great for more than just your skin, hair, and heart; they also play a role in lung health. In fact, olive oil may help fight the health risks associated with air pollution like increased blood pressure and impaired blood vessels—factors that can reduce your oxygen supply, make your heart pump faster and make breathing more difficult. An Environmental Protection Agency study administered fish oil, olive oil, and no oil to three groups of adults; after one month, participants breathed in filtered air and polluted air for several hours. The olive oil trumped all by boosting the blood vessel’s response to pollutant stress and increased levels of tPA, a blood protein that dissolves clots, which can give you shortness of breath. Scientists believe the oleic acid, an anti-inflammatory component found in olive oil, may be responsible.The findings appear in Environmental Health Perspectives.  “Olive oil is a healthy oil that serves an antioxidant function, says Norman H. Edelman, MD. senior scientific advisor for the American Lung Association. “It helps fight the primary effects of pollutants, which is inflammation and the bad molecules that come from inflammation, which are the oxidants.” 




Coffee


That cup of Joe does more than give your brain a jolt—it could also alleviate asthma symptoms.  “Caffeine is a mild bronchodilator; however, it doesn’t compare to an inhaler,” says Dr. Mensch. Even if your morning coffee does improve your breathing, the effects aren’t long lasting, which means it’s safest to always have your inhaler in tow.

Salmon


The omega-3 fatty acids found in fish like salmon helps reduce inflammation in the lungs and may also fight bacteria. “Inflammation is the big bad wolf in biology now,” says Dr. Edelman. 


Green tea


A hot mug of green tea is loaded with antioxidants that calm the body, decrease inflammation, and promote better healing. But the star of the bunch is quercetin, an antioxidant that acts as a natural antihistamine. This means it slows the release of histamine and other inflammatory chemicals in the body that can cause allergy symptoms. The hot water is also great for soothing your throat and protects your lungs from irritation by flushing out mucous membranes. “It’s important to stay well hydrated to keep mucous secretions thin and flowing and to help keep airways clear,” says Stephanie Schiff, RDN, a dietitian at Huntington Hospital in Huntington, New York.


Seeds


Seeds are a tiny but mighty tool in achieving optimal lung health. Pumpkin seeds, sunflower seeds, and flaxseed provide your body with a bountiful helping of magnesium, a critical mineral for people with asthma, says Boston-based nutritionist Dana Greene, RD. Magnesium helps the muscles in your airways relax and reduces inflammation, so you can breathe nice and easy.Grab a handful to snack on, mix them up in your smoothie, or sprinkle them on your salad to enjoy seeds’ nutritious benefits. Just don’t start taking this vitamin that could raise your risk of lung cancer.

Cruciferous vegetables


Sturdy veggies like broccoli, Brussels sprouts, kale, and cauliflower may help reduce your risk of lung cancer. More research needs to be done to bolster the connection, but one large study in the Journal of the National Cancer Institute suggests women who ate more than five servings of fruits and vegetables, including cruciferous vegetables, weekly had a lower risk of developing lung cancer.  This family of veggies is plentiful in glucosinolates, natural compounds that have been found to inhibit the development of some types of cancer in animals and some humans, including lung cancer, by deactivating cancer cells and decreasing inflammation. Watch out for these easy-to-ignore lung cancer symptoms.

Orange fruits and veggies


Orange fruits and vegetables like pumpkins, oranges, and papayas are full of lung-friendly antioxidants, most notably vitamin C. Vitamin C is well known for fighting infections and inflammation, and a review of studies published in Allergy, Asthma & Clinical Immunology suggested that it may play a role in reducing the frequency of exercise-induced asthma symptoms by as much as 52 percent. “But aim for a variety of fruits and vegetables,” says Schiff. “Dietitians often say, ‘Eat the rainbow,’ to get a good sampling of antioxidants.” 


Garlic


This potent aromatic also has anti-inflammatory properties and reduces damage caused by free radicals. A study in the journal Cancer Epidemiology, Biomarkers & Prevention found that people who ate raw garlic were less likely to develop lung cancer than their counterparts who did not consume raw garlic. What’s more, smokers who ate raw garlic had 40 percent lower lung cancer risk compared to smokers who did not eat raw garlic.  Still,“it’s not a substitute for stopping smoking,” Dr. Edelman says. “If you smoke, the best thing to do is quit.” Here are 10 more reasons you may have a cough that won’t go away.

Whole grains


Steer clear of the loaf of white bread and fill your tummy with fibrous whole grains like whole wheat, quinoa, and brown rice. A diet rich in simple carbohydrates like white pasta or muffins may increase your carbon dioxide production and place more stress on your lungs, which can make it harder to breathe, Greene says. 


Nuts


Nuts give your body a dose of vitamin E, which helps reduce inflammation, boosts your immune system, and promotes the health of red blood cells, which deliver more oxygen to your body. A stable supply of oxygen prevents the blood vessels in your lungs from constricting and helps you breathe better. “A diet rich in vegetables, fruits, and other plants sources and low in processed foods and sugar can help keep your lungs and the rest of your body in top shape,” says Schiff. 

5 Antisocial Foods You Should Keep Eating

Garlic and raw onion

The effects are immediate and can last for hours—the smell on your breath will leave your companions’ eyes watering and you reaching for the mouth freshener well into the next day.

Why it happens
Garlic and onions contain sulfur compounds that are very smelly and can contribute to bad breath. The smell doesn’t just come from particles of food left stuck in your teeth; as the foods are digested, the pungent oils they contain are absorbed into your bloodstream, then carried around your body to your lungs. You breathe them out until the foods are eliminated from your body.

Why you should eat them anyway
Adding herbs, spices, garlic, and onions to food means you need less salt, so it’s a healthier alternative, says accredited Rebecca Valle, a dietitian at Alfred Hospital in Melbourne, Australia. “Garlic and onions also contain phytochemicals that are thought to protect against diseases and promote good health, so they’re not all bad,” she says.

What you can do about it
Eat less of the garlic and onion, and drink plenty of water, as good hydration will ease the problem. Drinking milk also helps reduce the compounds that cause garlic breath. Chewing on parsley or natural chewing gum, sucking on a mint or sipping peppermint tea will also help. Halitosis can be a sign of poor digestive function or dental hygiene, so see your doctor if your bad breath continues.

Carrots

You’d have to eat them in large quantities, but too many carrots can give your skin an orange tinge.

Why it happens

It’s called carotenemia—a harmless condition in which an overload of beta-carotene turns the skin orange. It’s most commonly seen in vegetarians and small children, who may be given a lot of carrots as mushed-up baby food, and is a condition that’s sometimes confused with jaundice.

Why you should eat them anyway

Carrots are high in vitamin A, an antioxidant that is good for your eyes.

What you can do about it

Your skin reflects your diet and lifestyle. Drink plenty of water, get enough sleep, and make sure your diet is full of variety. Particularly good for skin are omega-3 fatty acids, derived from fish, zinc, B vitamins and vitamin C.

Asparagus

It’s been well documented that asparagus makes urine smell—but only in some people. About half the population is affected, while the other half are “non-excretors”, for whom it makes no difference. It’s now thought that your genes determine not only whether your urine emits an odor after eating asparagus, but also whether you can smell it. (And one study found it took 4.7 hours for the asparagus smell to disappear.)

Why it happens

It’s the sulfur compounds in asparagus that smell as they are expelled from your body. Although the vegetable has been a delicacy since Roman times, according to an article in the US medical journal Drug Metabolism and Disposition, mentions of the “fetid smell” of asparagus only started occurring in the 1700s—about the time sulfur and sulfate were introduced as fertilizers to improve its taste.

Why you should eat it anyway

Asparagus is a great source of dietary fiber and also contains the B vitamin folate.

What you can do about it

Reduce the amount of asparagus you eat in one sitting and drink plenty of water to flush out the chemicals. “Smelly urine may also be a sign of a urinary tract infection,” warns naturopath and director of education at Blackmores, Pam Stone. “So see your healthcare professional if symptoms persist.”

Baked beans

There’s no polite way of putting it: beans make you fart. The more you eat, the more explosive you’ll be.

Why it happens

Beans and pulses are high in soluble fiber, which is not broken down until it reaches the large intestine. Here, when it’s finally digested, it produces gas.

Why you should eat them anyway

A high-fiber diet is essential to ward off many diseases and keep your digestive system healthy. It’s been shown to have benefits for diabetes, blood cholesterol levels and weight control.

What you can do about it

Pam Stone suggests herbs such as peppermint, chamomile, lemon balm, ginger and licorice to help soothe a bloated and gassy tummy. “Drink these herbs as a strong tea,” she says. Probiotics may also help over a period of time, while digestive enzymes taken with food can improve the digestive processes. Long-term bowel upsets can be a sign of a food intolerance or irritable bowel syndrome, so you should see your doctor if this is happening.

Red wine

We all know the red wine smile: drink too much and you start to resemble Dracula.

Why it happens

Red wine contains polyphenols, a type of antioxidant that stains the teeth. Its alcohol content also has acidic properties that can wear tooth enamel.

Why you should drink it anyway

A moderate amount of red wine helps reduce the chance you’ll develop periodontal disease. Its high antioxidant content is good for preventing illnesses such as cardiovascular disease, though only in small quantities: the current recommendation is no more than two standard drinks a day.

What you can do about it

Thoroughly rinse your mouth after you finish to prevent stains. And brush regularly.

20 Food Combos That Prevent Common Colds

Did your mother ever hand you a glass of orange juice if you had a cold as a kid? Mine did, but it turns out she should have opted for a warm cup of antioxidant-filled green tea over the sugar-laden juice. Not only is OJ not as powerful as formerly believed, but it's not enough by itself. Get this: Numerous studies have popped up indicating that vitamin C can prevent and ease the symptoms of the common cold if and only if it's paired with zinc. That's why we made this list of combos of foods to prevent colds.

Below, we've come up with a bunch of ideas on how to get your C and Z at the same time. Because as much as you know you need your vitamin C, a study from The Journal Of International Medical Research in Switzerland revealed that two billion people worldwide have some degree of a zinc deficiency. And that's a shame—because when zinc is paired with an antioxidant like vitamin C, its effects unlock a new gear that helps heal wounds throughout the body and boosts immunity.

It's important to note that while these two don't necessarily cure a common cold, they do ward off symptoms from arising if consumed in considerable amounts. If you are already infected with the cold, pop a supplement of vitamin C and another of zinc. When taken simultaneously, a plethora of the virus-fighting nutrients will surge through your bloodstream and ease the symptoms and life of the cold in your body. But to avoid getting sick in the first place, why not indulge in these delicious meals? Read on to see the 20 food combinations that can help prevent colds.

1 Strawberry and spinach salad

This salad may be light in calories, but the nutrition it provides sure isn't. While spinach doesn't have the most significant amount of zinc in it, it does provide the body with iron, another essential mineral. This is an interesting thing to note because when spinach is paired with strawberries, aka one of the most vitamin C-stacked fruits out there, it enables the iron to be absorbed more quickly. Why? It's simple: vitamin C aids in the absorption of iron, which is also vital for immunity—and maintaining energy levels— because it produces hemoglobin. Hemoglobin is another name for red blood cells, which is essential for transferring oxygen from the lungs to tissues. Pretty important stuff! Drizzle some balsamic vinegar and feta cheese atop this powerhouse to receive a fancy (and delicious) aesthetic.

2 Chickpeas and tomato salad

Did you know that one 1/2 cup serving of chickpeas provides two grams of resistant starch? In addition to being chock-full of fiber, healthy fats, and a bit of protein, they also have zinc to boot! Pair these earthy legumes with its vitamin C counterpart, the tomato, and you've got yourself an awesome side dish. In addition to their juicy savor, tomatoes are rich in lycopene, which not only gives it its red pigment, but it also has antioxidant-like properties that can help fend off cancer. Grab your spoon and keep that cold away with this sweet and filling duo!

3 Beef and potato stew

Beef may not be classified as a superfood, but for this article's purpose, it may as well be. Just three ounces of beef provides a whopping 7 milligrams of zinc, which nearly fulfills the whole 8 milligrams that's all the recommended dietary allowance for non-pregnant women. Men, on the other hand, need around 11 milligrams of zinc per day. Let's not forget about the potatoes, which are the vitamin C component! Together, the two make a cold-combatting pair, and it also gives you an excuse to dust off the old crockpot.

4 Roasted pork with sautéed broccoli and mushrooms

Speaking of meat, pork is another excellent source of zinc. While its zinc content isn't as impressive as beef's, there's another ingredient in this dish that contributes a substantial amount of zinc. Shiitake mushrooms not only add to the savory essence of this dish, but a single cup packs on another 1.9 milligrams of the mineral. Broccoli sweeps in to provide a hefty amount of vitamin C, 42 milligrams per half-cup to be exact! To put this into perspective, this serving constitutes roughly 70 percent of your daily needs of vitamin C. Not too shabby! Dig in and you'll shoo that cold away in no time.



5 Fortified cereal with blackcurrants

Who would have thought cereal would provide zinc? The cereal with the most zinc in it would have to be Kellog's All-Bran complete wheat flakes. It provides nearly 350 percent of your daily needs (per 100 grams, based off of a woman's needs of 8 milligrams a day). Additionally, blackcurrants hold a wealth of vitamin C. Just one cup of this fruit contains as much vitamin C as three large oranges! Take a break from your morning bowl of oatmeal and pour yourself a bowl of this cereal with at least a half-cup of currants.

6 Curried cauliflower with cashews

The Cs own this dish, and vitamin C isn't even mentioned in the title! Cauliflower holds a substantial amount of the vitamin, whereas cashews bring some zinc to the table. Not only does zinc help keep your immune system strong, but it also promotes the production of collagen, which helps with the formation of hair, skin, and nails. Don't be shy with the cashews in this dish!

7 Grilled chicken with mango salsa

Calling all connoisseurs of healthy chicken recipes, we have another idea to add to the list! Chicken, specifically the dark meat portion, houses 2.4 milligrams of zinc per three ounces, and just one cup of a ripe, juicy mango offers about 60 milligrams of vitamin C. That's 100 percent of the daily value of the antioxidant! Cut into this refreshing and protein-packed chicken for a sweet rendition of a savory meat! Also, make sure to not refrigerate your mango! It is meant to grow in warmer climates and will actually adopt a different, not-so-appetizing flavor if you place it in a cool environment (like the fridge.)

8 Chocolate covered cherries

It would be a downright crime if there wasn't any mention of a dessert, especially because dark chocolate is loaded with zinc and one of the best foods to prevent colds. A 100-gram bar gives women more than 100 percent of their daily needs of the mineral, whereas it just falls short of meeting a man's needs of 11 mg at about 9.6 milligrams. Cherries, of course, are full of vitamin C, especially the acerola or barbados cherry, which houses a whopping 134 percent of vitamin C.

9 Pasta with sun-dried tomatoes and red bell pepper

If you're a person who does a lot of cardio such as running and/or swimming, then you need to refuel your body with a sufficient amount of carbs. If you do this during the wintertime, you also need to make sure you load your body with a surplus of vitamin C and zinc because running in the cold weather or leaving the indoor pool with wet hair while it's below 30 degrees can make you more susceptible to catching a cold. This dish solves all of your problems in one warm, delicious meal. Sun-dried tomatoes house the zinc, while the red bell pepper houses a great amount of vitamin C, all great foods to prevent colds.

10 Lobster with satuéed asparagus

Talk about a fancy meal! And this is supposed to combat the common cold? Believe it or not, yes. Why? Three ounces of cooked, tender lobster provides about 32 percent of your daily needs of protein, it also contains an adequate amount of zinc and vitamin B12 as well. Asparagus offers a bit of vitamin C to the plate, too; The combination of asparagus and lobster are great foods to prevent colds. So if you need an excuse to dine like royalty, this is one easy reason!

11 Kale and pumpkin seed salad

Unless you've been stowed under a rock for the past decade, you'll know that kale is praised to an outstanding degree in the health world, and for good reason. This bundle of green not only gives you an outrageous amount of vitamin K per cup (like over 1,000 percent, in case you were wondering), but it also gives you 80 milligrams of vitamin C, which is over 100 percent of the daily value. Pumpkin seeds also clock in high with nutrition, most notably in zinc. Enjoy this nutrient-filled salad with wild-caught salmon for a complete meal.

12 Crab with sprouts and spicy papaya salad

One can of blue crab meat contains over half of a woman's daily needs of zinc (8 milligrams/day) clocking in at 4.7 milligrams. This also makes a considerable dent in that of a man's needs of zinc, who needs to eat 11 milligrams to ensure that enough testosterone is produced. As for the lentil sprouts, they also add a dash of zinc to the mix! Finally, the sweet yet spicy papaya dressing brings a wave of vitamin C to this Thai/coleslaw creation. Shake up your lunch menu with this light meal!

13 Sautuéed oysters with pork and Brussels sprouts

Satuéed oysters taste a bit tastier than raw, but eating just six of these in their raw state gives women 400 percent of their daily needs of zinc—one of the powerhouse foods to prevent colds! Additionally, just four cooked brussels sprouts provide 108 percent of your daily needs of vitamin C. But beware, eating brussels sprouts are not going to help you get rid of bloating because they can actually cause bloat.

14 Pineapple, avocado, and spinach smoothie

If you're in need of some smoothies for weight loss, this is the one for you. Pineapple may be loaded in vitamin C, but it also provides the body with another very important element called bromelain. This enzyme actually helps to reduce inflammation in the body that was caused by infection and/or injuries. In addition, it helps alleviate the pain that's caused by acid reflux. Avocados, on the other hand, not only make this smoothie creamy and laden in zinc, but they also aid in blasting lower abdominal fat. This smoothie may as well be called a potion for all of the magic it bestows upon the body!

15 Raspberry and kiwi layered chia smoothie

Maybe slurping on a smoothie isn't your forte, which is why this recipe idea is perfect for you! Between the layers of raspberry, kiwi, and other assorted fruits lies a healthy serving of chia seeds. Talk about an antioxidant-rich treat! Raspberries offer a bit of zinc to the mix, while just one kiwi offers 85 percent of the daily need for vitamin C, one of the best foods to prevent colds! This parfait beats them all!

16 Dates and orange smoothie

Just when you thought you read enough about smoothies, we're throwing one more into the mix because its health benefits—and its flavor—are just too immense to neglect. Dates are actually used in a lot of vegan desserts because its richness and density act as a sufficient stabilizer, which makes up for the lack of eggs and butter in something like a cookie. The dried fruit provides the zinc, and the orange houses good old vitamin C. Sip on this creamy shake for a boost in immunity, stat!

17 Fig and nut oatmeal with cantaloupe

There's a lot going on in this meal, and while figs and cantaloupe are the star contestants of this dish, every component featured here is an all-star for combating that ferocious common cold. Apricots actually provide more zinc than figs, but when paired together on the same plate, their effects are unstoppable. Cantaloupe is loaded with vitamin C and pairs well with plain Greek yogurt! Deck out your next Sunday breakfast with these nutrient-dense dishes.

18 Tuna poké bowl with red cabbage and black sesame seeds

Poké is all the rage now, and it's no surprise after viewing its nutritional profile. One serving, or four ounces, clocks in at under 150 calories! What it lacks in calories and fat (as if that were a bad thing), it replenishes in protein and zinc. But those black sesame seeds aren't just for decoration, either. Just ¼ cup provides 25 percent of your daily needs of zinc, based on the adult woman's standard needs of 8 milligrams a day. Finally, the vibrant red cabbage houses an astounding 50.7 milligrams of vitamin C, which conquers 84 percent of your daily need. Join the trend and fight off the virus while you do it with these foods to prevent colds.

19 Sweet potato wedges with roasted garlic

If you're on the prowl for some sweet potato recipes and are feeling the onset of a bothersome cold, look no further. This simple, yet powerful remedy will do just the trick for you. Sweet potatoes not only provide vitamin C, but they also house a large amount of beta-carotene, another antioxidant that helps fend off heart disease, cancer, and a multitude of chronic ailments. As for the savory contender in this dish, garlic contributes a splash of zinc to the mix as well as, vitamin B6 and magnesium. Ultimately, this good ole spice makes for one incredible, health-driven detox.

20 Curried lamb with bok choy

What a combination! A half cup of cooked bok choy provides nearly 30 percent of your daily needs of vitamin C, which is equivalent to the 33 percent of the daily value of zinc the four ounces of lamb provides. Jazz up these foods to prevent colds with a generous addition of curry powder for a delicious savor and inflammation-fighting effect!