You might not think much about eating if you're feeling under the weather. However, the foods you consume with a cold can impact your recovery.
Those with anti-inflammatory and antioxidant properties may ease symptoms, shorten the duration of your illness, and prevent future colds.
1. Chicken Soup
Turns out, your grandmother was right. A bowl of chicken soup is, in fact, beneficial when you have a cold. The soup is a good source of protein, vitamins, and minerals.
It also contains electrolytes, which can keep you hydrated. The warm steam can also help clear congestion in your nose and sinuses.
A Word From Verywell
Soups are an excellent meal option when fighting a cold. They’re easy to eat and digest, especially when you feel fatigued or have a poor appetite. Adding ingredients like meat, beans, and vegetables provides essential nutrients for recovery.
— KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
2. Citrus
Citrus fruits, like oranges, grapefruit, tangerines, and lemons, contain a lot of vitamin C, which may boost your immunity. Vitamin C helps increase the production of white blood cells that fight infection. Some research also suggests that vitamin C may slightly shorten the duration of a cold.
Fruit juices, like orange juice, also contain high amounts of vitamin C. However, their acid can sometimes irritate a sore throat.
3. High-Antioxidant Foods and Drinks
Antioxidants are substances that prevent cell damage. Foods and drinks that contain many antioxidants may help fight illnesses. Some research has shown the antioxidant quercetin might help ward off the common cold.
Foods that contain quercetin include:
Blueberries
Broccoli
Cranberries
Green tea
Kale
Red onions
4. Foods With Anti-Inflammatory Properties
Research has shown that foods with anti-inflammatory properties can help prevent and treat respiratory infections. Anti-inflammatory foods often contain antioxidants. Examples are:7
Berries
Fish
Garlic
Ginger
Onions
Turmeric
5. Chili Peppers
Chili peppers are known to spice up different dishes. They may also help clear a stuffy nose if you have a cold. Some research has found that capsaicin, the active ingredient in spicy peppers, may help lessen symptoms of coughing.
6. Ginger
Some research has shown that ginger can lessen nausea that’s related to pregnancy or chemotherapy treatment. Other studies show ginger may have antimicrobial properties and help fight against bacteria that cause strep throat. You can chew on raw ginger or make ginger tea to help ease a sore throat.
7. Garlic
Garlic contains allicin, which has anti-inflammatory, antioxidative, and antibacterial properties. One study found that older adults who ate onion and garlic extracts daily could better fight respiratory infections. You can incorporate garlic into your favorite dish if you think it might be helpful. Some people even consume raw garlic.
8. Chamomile Tea
Chamomile tea can soothe cold symptoms, like a sore throat. It contains antioxidants and compounds that may lessen inflammation. Some research shows that chamomile may support the immune system. Pregnant women and people with a history of severe allergies should talk to a healthcare provider first before drinking this tea.
9. Honey
Honey has antimicrobial properties that could help treat infections. One review found that honey was more effective than ingredients in over-the-counter (OTC) children’s cough medicines. One caveat: You should never give honey to babies under 12 months old.
10. Turmeric
Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. Some studies suggest that turmeric may help fight infections. You can consume fresh turmeric, take it as a supplement, or sprinkle turmeric powder onto your favorite foods.
11. Cherries
Cherries contain a lot of vitamin C to help with immune support. Consuming tart cherry juice may also promote better sleep. That’s because the juice contains tryptophan and melatonin, which regulate sleep. Adequate sleep while you’re sick can help strengthen your immune system.
12. Carrots
Carrots are a well-known root vegetable that contains beta-carotene, which may help your immune system work better. You can consume carrots raw, or add them to juices, broths, or soups.
13. Leafy Greens
Leafy green vegetables—including spinach, kale, and romaine lettuce—contain vitamins, minerals, and antioxidants called polyphenols, which protect cells from damage. Add leafy greens to a smoothie or a soup, or eat them alone.
14. Kiwi
Kiwi contains vitamins C, E, folate, potassium, copper, vitamin K, and polyphenols. One study found that preschool-aged children who consumed gold kiwi were less likely to develop a cold or the flu.
15. Fatty Fish
Fatty fish, such as salmon, anchovies, and tuna, is a good source of protein when you're sick. The omega-3 fatty acids in salmon may have an anti-inflammatory effect. Salmon is also high in vitamin D, which is important for your immune system. Fatty fish is also soft and easy to eat when you're sick.
5 Food and Drinks to Avoid
Some foods, drinks, or substances to steer clear of if you have a cold include:
Caffeine: Too much caffeine can put a strain on your immune system.
Alcohol: Alcohol can dehydrate you and weaken your immune system.
Processed foods: Usually contain too much sugar, fat, or salt, which can increase inflammation and leave you feeling sluggish.
Hard or crunchy foods: They can irritate your throat.
Very spicy or acidic foods: They can cause inflammation, irritation, and cause gastrointestinal problems in some people.
What About Dairy?
For some people, dairy may thicken mucus and may worsen cold symptoms. However, some dairy products, like yogurt, contain probiotics, which may help you fight an illness. If you feel like dairy products worsen your symptoms, it's a good idea to avoid them.
When to Contact a Healthcare Provider
You should contact a healthcare provider if you have:
Symptoms that are severe or don’t go away after several days
Problems breathing
A high fever higher than 101.3 degrees F that lasts more than three days
Vomiting or diarrhea that’s severe
Summary
Having a cold is never fun. Simple tasks, like eating, can be unenjoyable. However, it's important to include healthy, whole foods in your diet while you're sick. These foods include leafy green vegetables, chicken soup, garlic, ginger, chamomile tea, honey, and more.
Foods that contain vitamins, minerals, antioxidants, and anti-inflammatory properties can help improve symptoms. Following a healthy diet may also help you recover sooner.