20 Best Foods To Eat When You Have A Cold

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Colds are common and frequent during the winter, but this time, you can take the help of delicious and nutritious food to beat the cold. When you are sick, you try to keep yourself hydrated and get plenty of sleep rather than eating or drinking.

However, certain foods can provide relief from cold symptoms. If you're wondering about the best foods to eat when you have a cold, here are 20 cold-fighting foods to help you recover quickly.

1. Ginger

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Ginger has been used as a treatment for cough, as it's known for its anti-inflammatory properties. The anti-inflammatory nutrients in ginger may prevent infections in the upper respiratory tract. It possesses certain compounds that dilate the lung's blood vessels and soothe the smooth muscles that open the airways.

Even its spicy roots assist in controlling the common cold by clogging the virus. Having only one cup of fresh hot ginger tea helps relieve annoying coughs and sore throat as it aids in clearing congestion. So, slice or grate some fresh ginger in tea, smoothies, broth, and juice for cough relief.

2. Bananas

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Bananas are the best food to have when you have a cold or cough and other issues like vomiting or nausea, as they assist in getting rid of the diseases easily. It's best for the digestive system and a few appealing nutrients when your hunger decreases due to sickness.

This healthy fruit banana includes fructans, sugars that have antiviral effects that help to boost your immune system. They are also rich in other essential nutrients and fast-acting carbohydrates with soluble fiber content. So, it's a type of diet recommended for individuals suffering from colds, coughs, or stomach aches.

3. Citrus Fruits

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Do you know vitamin C helps avoid clods? Citrus fruits like lemons, oranges, and limes are rich in folate and vitamin C. These two nutrients are essential to support immune system function. These tasty fruits make you feel better and aid in getting rid of cold faster if you have this citrus before noticing symptoms.

While consuming orange juice, add some lime or lemon juice too. Lemon is a good source of antioxidants and vitamin C, essential for serotonin production and DNA repair. Having these fruits helps to ease sore throat and cough and support fast recovery.

4. Cherries

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Tart and sweet cherries have high vitamin C content and antioxidant properties. Having a fruit rich in this nutrient does not prevent catching a cold, but it helps to ease the symptoms while you are sick. Tart cherries have powerful antioxidants, vitamins, and minerals, and an antiviral punch can massively stimulate the immune system.

In addition, cherries are good for healthy sleep as they contain natural melatonin. Restful sleep is vital to fight viruses and bacteria that make us sick, as lack of sleep can tire your immune system. So, consuming cherries can push cold out of the body. 

5. Berries

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Berries are a good choice when you have a cold. All types of berries, such as strawberries, cranberries, blueberries, and raspberries, have several beneficial antioxidants and antiviral and anti-inflammatory effects. These berries retain quercetin, an antioxidant that assists in combating the common cold.

They are also a hydrating source of vitamin C, which is important for immune function. So, it's great for snacking all kinds of berries. You can add these versatile fruits to salads and smoothies and enjoy them with granola, cereal, and yogurt.

6. Carrots

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Carrots have antioxidant and expectorant effects that can assist in fighting colds and the flu. They're usually added to soups or broths for flavor, but they also support immune function as a bonus. Root vegetables like carrots include beta carotene, a vitamin A carotenoid that assists with immune system functioning.

Even homemade carrot syrup helps to relieve cough symptoms, clear the airways, and soothe irritation. You can snack on this versatile vegetable raw, drink carrot juice, or use it in recipes like stews, soups, and salads.

7. Garlic

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For ages, people have used garlic as a home remedy to ward off illnesses, fight infections, and treat injuries. Like bananas, it includes fructans, which have immune-supporting capabilities. Not only does it fight cold and flu, but it also ensures faster recovery with other health benefits.

It also has antimicrobial and antiviral effects that ease the common cold. It's great to consume raw garlic or add them to soup. For another delicious way to eat garlic, you can toast sourdough bread, cover it with olive oil, and top with raw garlic, sea salt, and herbs.

8. Peppers

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Pepper, along with cayenne powder, aids in thinning mucus and alleviates nasal congestion. It has anti-microbial properties that destroy pathogens and also increase blood circulation. Although they are not magic cures for flu and clods, they are helpful to speed up the recovery process.

It only aids in clearing out nasal passages and makes you feel better. It includes a compound called capsaicin that offers spicy peppers their heat. These compounds may suppress coughing fits and help with stuffy heads. So, for a fast recovery from cold, add a pinch of cayenne powder to your tea, broth, or soup.

9. Broth Or Soup

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If you have a cold, you should consider sipping a hot, water-based fluid broth usually used for soups, as this liquid has anti-inflammatory effects. They also possess amino acids and minerals that aid the immune system.

In addition, the steaming hot bowl of soup can ease the agonizing symptoms. The soup steam relieves congestion by moving mucus via the nose. You can eat beef or chicken broth or soup. If you are vegan or vegetarian, add flavorings like garlic, turmeric, cayenne powder, and black pepper.

10. Hot Tea

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If you are suffering from a cold or cough, having different types of hot tea, including black, green, and regular tea, is the best option. Although it may not stop a cold, it relieves cold symptoms and provides comfort. These teas are rich in antioxidants that ease a sore throat and soften mucus from your congested nose to help clear nasal passages.

Some of the soothing teas are ginger, elderberry, and chamomile. This beverage has anti-inflammatory and antibacterial properties that can assist in decreasing inflammation and relieve cold symptoms like congestion and sore throat. Also, it is a caffeine-free drink that keeps you hydrated.

11. Raw Honey

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Raw honey includes antioxidants and antibacterial and anti-inflammatory properties that battle against the virus and prevent the cold and its underlying signs. It can stimulate the immune system while aiding a cold or sore. With its anti-inflammatory effects, raw honey provides ease for a sore or scratchy throat naturally.

It is reported that manuka honey supports the immune system and protects individuals from many bacteria and viruses. So, have a spoonful of golden goodness before bed to relieve the throat, potentially alleviate a cough, and take care of your seasonal wellness.

12. Spinach

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If you have a cold, having spinach is very beneficial as it helps your immune function. It includes immune-supporting nutrients, digestion-regulating fiber, and vitamins C and E. These vitamins are enough to keep a cold side as they maintain immunity strong and assist cells in performing various functions.

Spinach is also rich in beta-carotene and antioxidants that raise the infection-combating capacity of the immune system when you have flu. You can have spinach raw in salads and smoothies and enjoy it with soups.

13. Turmeric

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Turmeric has a natural compound, curcumin, responsible for its vibrant color. This compound is the reason for its anti-inflammatory properties. Even turmeric milk has been used as one of the home remedies for sickness, sore throat, and cough. It helps to stimulate the immune system and active antibody response against disease.

Although this spice is a weak antioxidant, mixing it with black pepper boosts its effects. So, sprinkle turmeric and black pepper blend into a smoothie, broth, soup, or a plate of cooked vegetables for fast relief. 

14. Nuts And Nuts Butter

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Nuts and nuts butter are a great way to increase dietary protein and essential fats during illness. They are excellent disease fighters because they are rich in vitamin D, selenium, zinc, and copper. These nutrients are vital to maintain and promote the immune system. Nuts like walnuts and almonds are very good when you have a cold.

Walnuts are anti-inflammatory food that contains vitamins B6, E, folate, and copper, whereas almonds have therapeutic and preventive effects to treat colds and coughs. Almonds skin includes a disease-fighting compound polyphenols that aid in raising the white blood cells sensitivity and fight off germs effectively and fast.

15. Pineapple

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Pineapple is a great fruit to help soothe a cough. It has an enzyme called bromelain that has mucolytic and anti-inflammatory properties. This enzyme can aid in breaking down mucus and lower congestion and inflammation. Its anti-inflammatory and antiviral effects help ease a sore throat by fighting off diseases.

Besides this, having its juice is also good for a cold. Pineapple juice is an amazing source of vitamin C, which assists in promoting the immune system and fighting infection. Its bromelain content provides comfort from the pain.

16. Pomegranate Juice

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Fresh pomegranate juice has antimicrobial and anti-inflammatory properties that support immunity. It includes antioxidants like polyphenols and flavonoids that are helpful for preventing viruses development inside the sick person.

Consuming pomegranate juice helps to lower the cold duration by 40%. Its antioxidant activity is three times higher than that of red wine and green tea. So, drink its juice daily or add it to herbal tea or smoothies.

17. Kiwi

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Kiwis are packed with many essential nutrients the body needs to ward off cold and cough infections. It is high in vitamin C, which facilitates blood cells to raise immunity and combat the common cold. Also, it has plenty of other vitamins and minerals that maintain the body's functioning properly.

Regular consumption of kiwi fruit during cough and cold can reduce a person's sore throat. It includes certain micronutrients that promote the circulation of white blood cells in the blood. As science says, these white blood cells protect the human body from germs.

18. Yogurt

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Yogurt is the best food for the cold as it's an excellent source of protein. Food high in protein works as the body's defense mechanism. It also includes probiotics or healthy bacteria, which may assist in reducing the severity of colds and fighting symptoms of the flu and common cold.

An individual who lacks probiotics has less ability to recover faster. These beneficial bacteria aid in shortening the illness duration by giving the strength to fight back to your body. Also, yogurts fortified with vitamin D help decrease the risk of the cold and flu. So, consuming yogurt is good for your overall health.

19. Cruciferous Vegetables

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Cruciferous vegetables, including kale and broccoli, help to boost immunity. They are filled with vitamins A, vitamin C, & vitamin E, fiber, and antioxidants. These cruciferous vegetables contain antioxidants called quercetin that may assist in battling the common cold.

These veggies encourage the immune system to function with vitamin C and flavonoid content. It's the best vegetable to support body recovery and kick any disease. You can consume them raw or light-cooked and relish by adding them to salad, smoothie, or soup.

20. Pumpkin Seeds

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Pumpkin seeds are high in zinc, vitamin C, and vitamin E. Zinc helps promote white blood cell function, which is important in battling pathogens like the flu. Rich in vitamin C, it's a potent immunity booster, aiding in treating cold and cough symptoms.

In addition, its seeds are a great source of tryptophan, which increases serotonin production, helping to improve sleep quality. Also, the intake of pumpkin enables it to speed up recovery as it's a great source of vitamin A, xanthin, zeaxanthin, and carotene.

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