by Ann Johnstone

Created on: September 05, 2009   Last Updated: August 06, 2011

While there is really no medication that will successfully cure the common cold, there are a number of foods that boost your immune system, thus making it less likely that you will get a cold in the first place, and also many foods that reduce nasal congestion, one of the cold's most annoying symptoms.

1. ZINC

This is probably the most important mineral for boosting immunity. The best food sources of zinc are wheat germ, pumpkin and sunflower seeds, seafood (especially oysters), organ meats, eggs, chicken and turkey.

Are zinc lozenges equally effective? Well, zinc in its pure form is a non-soluble metal and is therefore unable to be absorbed into the human body. However when zinc ions are combined with water molecules they become soluble and appear to have a strongly beneficial effect on upper respiratory infections such as the common cold. http://www.coldcure.com/html/doeszinc.html

2. GARLIC

This humble bulb has been used throughout history for treating all kinds of infections. We now have increasing evidence that it can also help protect against colds and flu. Garlic contains many active compounds, two of which allicin and allin, are able to kill bacteria directly. Garlic is also able to stimulate the immune system to release natural killer cells which attack even more bacteria. In fact it is most effective as a cold preventative.

However not everyone is able to eat a whole bulb of garlic a day, the amount usually necessary to treat colds and flu. Microwaving or baking makes it more palatable. It may also be taken as a capsule, often in odourless form. http://www.garlic-central.com/cold-flu.html

3. CHILI PEPPERS

Few vegetables contain as much beta-carotene (which is converted into vitamin A in the body) as does the sweet red pepper. Beta-carotene plays a vital role in keeping the immune system healthy. One red pepper contains 4 milligrams of beta-carotene, which is 40-66 per cent of the recommended daily amount of 6 to 10 milligrams. It also contains around 280 milligrams of vitamin C, more than twice that of a medium-size orange.

Getting extra vitamin C in the diet has been proven to relieve cold symptoms and help with a speedier recovery. This vitamin lowers levels of histamine which is responsible for causing increased nasal congestion and other cold symptoms. Peppers also contain capsaicin, an antioxidant that also acts as a natural decongestant and expectorant, opening up nasal passages and temporarily improving breathing.

Peppers can be eaten raw in

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