July 16, 2023

5 Foods to Eat When You Have a Cold

When you have a cold, the right foods can help you feel better faster. But the wrong foods can worsen your symptoms. The trick is to eat a balanced diet filled with immune-supporting foods and avoid sugary treats.

1. Chicken Soup

Grandma knew it, but a bowl of mom’s comforting chicken noodle soup actually helps fight your sniffles. The broth thins mucus congestion and relieves a stuffy nose, and the chicken contains cysteine, an amino acid that’s a natural decongestant. Plus, the warmth soothes a sore throat.

2. Berries

Fresh or frozen, berries are a hydrating food that packs a punch of disease-fighting vitamin C. A serving of berries also provides antioxidants, which help to keep your immune system functioning properly when you’re sick. Try adding berries to yogurt, making a fruit salad or blending them into a smoothie.

3. Green Vegetables

Leafy green vegetables, like broccoli, bok choy and kale, pack anti-inflammatory nutrients to help keep your immune system functioning well. You can saute them in extra virgin olive oil, add them to a soup or broth or blend them into a smoothie.

4. Legumes

Beans, lentils and chickpeas are packed with zinc, a mineral that helps boost immune function and eases cold and flu symptoms. Eat them on their own, or make a hearty bowl of oatmeal with them and top it with sliced bananas for potassium to aid in healing. Add a sprinkle of cinnamon for added flavor and some additional disease fighting antioxidants.


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