General rule: Zinc, vitamin C, Probiotics and Alcohol.
Every day we hear new evidence confirming the benefits of healthy eating. If you wish to follow them, let us provide you with the right tools! With our free 100%FOOD App you can check which nutrients the studies suggest, search for fruits or vegetables with highest content of that nutrient, and add it into your smoothie recipe within the app. To show you how it works, we picked some of the recent studies looking at nutrient effects on Cold and Flu.
Zinc. A 2013 Cochrane Review of 18 studies concluded that taking zinc supplements for at least five months reduced bouts of the common cold. Supplements also relieve cold symptoms and shorten the days spent with a cold in adults. The study authors explained that zinc helps prevent the rhinovirus (the most typical cause of the common cold) from reproducing.
Vitamin C. A 2010 systematic review of results from 29 clinical trials involving more than 11,000 people found that taking vitamin C regularly (at least 0.2 grams per day) did not reduce the likelihood of getting a cold but was associated with modest reductions in the length and severity of cold symptoms. However, in five trials in which people who were exposed to extreme physical stress (marathon runners, skiers, and soldiers training in subarctic conditions), taking vitamin C cut the number of colds in half. In studies in which people took vitamin C only when they had a cold, the vitamin did not consistently decrease the length or severity of their symptoms. 
Probiotics. Study in the journal Clinical Nutrition provided evidence that probiotics may also help healthy people avoid colds. In the study, 465 adults took either a probiotic supplement or a placebo for 150 days (about five months). People who took probiotics had a 27 percent lower risk of developing an upper respiratory infection during the study period. 
Alcohol. A landmark study published in the American Journal of Epidemiology looked at nearly 4,300 Spanish adults during one cold and flu season. People who drank more than 14 glasses of wine weekly had a 40 percent lower risk of coming down with a cold, compared to people who did not drink. Red wine was especially helpful, the study found. Beer and liquor did not offer any protection against getting sick.
In the mean time, National Centre for Complementary and Integrative Health reports that current evidence does not support recommending certain complementary health approaches that have been investigated for colds, such as: Andrographis (Andrographis paniculata), Astragalus (Astragalus membranaceus), Chinese herbal medicines, Elderberry (Sambucus nigra), Garlic (Allium sativum), Green tea, Guided imagery, Honey, Hydrotherapy, Nasal irrigation, North American ginseng (Panax quinquefolius), Stress management and Vitamin E.
We filtered USDA database of nutrients to show you the ingredients with maximum nutrient content.
Need more data?
Search easily for nutrients with high content of specific ingredients right in the 100%FOOD app.
USDA 2000 calorie diet sets the Reference Daily Intake of the nutrients that is considered to be sufficient to meet the requirements of 97–98% of healthy individuals in every demographic in the United States.
To help you reach these levels we developed the 100%FOOD app.
Simply drag & drop fruits/veggies/boosters into the app’s ‘blender’ and note the changes in nutrient levels. Try to hit 100% of USDA reference daily intake or your own intake based on your BMI Calculator or special dietary needs.
To avoid nutrient overdose, check the color of the circles and the percentage written inside: yellow (you are under), green (you are OK), and black (you have reached the tolerable upper level). It’s easy, no?
Want to discuss your recipe? – Post it on the forum, find people to follow based on your food preferences and be part of our inspirational community.
Every fruit has its own nutrition facts. Combining apples with cherries – we calculate the total and compare with USDA reference daily intake (2000 cal diet). When you see a percentage of your daily needs for every nutrient – you can easily manage it.
You can adjust your personal intake according to your age, gender, height, weight and lifestyle using the embedded BMI calculator.
Changing the ratio of the macro nutrients you eat (fat, carbs, protein) can help boost energy, build muscles, improve cognition or aid with weight loss. Choose an activity mode and the app will suggest your proper ratio.
When you find a tasty and nutritionally complete recipe – share it with the community. Or search for ones you like and customize them to your liking.
Preventing Cold and Flu with Kiwi fruit, Orange peel and Basil. Energy smoothie based on FDA suggested ratio (30% fat, 60% carb, 10% protein) for 4 hours of Low type activity.
Check the Nutrition Facts below.
Looks like you will be hitting 100% intake requirements and possibly kicking flu out in no time!
100%FOOD Preventing Cold and Flu with Strawberry and Pineapple. Complete smoothie based on FDA suggested ratio (30% fat, 60% carb, 10% protein) for 4 hours of Low type activity.
To make the recipes easier, we use a bottle of 100%FOOD as a nutritionally complete base with all nutrients according to 2000 cal diet. We then enhance the meal with extra nutrients according to specifications:
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Published at September 8th, 2015