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WebMD's editorial staff.  5. How effective are natural remedies
like zinc, echinacea, and vitamin C? continued...  To prevent
colds the natural way, it's best to make sure you've got a well-
nourished immune system. Dark greens foods like spinach are
loaded with vitamins A and C. Salmon is a great source of
omega-3 fatty acids, which fight inflammation. Low-fat yogurt
may help stimulate the immune system.  Regular exercise -
aerobics and walking - also boosts the immune system. People who
exercise may still catch a virus, but they have less severe
symptoms. They may recover more quickly.  6. Should I go to the
doctor or get an antibiotic?  You usually don't need a doctor or
an antibiotic when you have a cold. Colds are caused by viruses.
Antibiotics kill bacteria, not viruses.  But a cold can turn
into a sinus infection. If your sinuses become blocked and
cannot drain properly, you can develop inflammation and a
bacterial infection. An ear infection ma