When a cold strikes, finding relief becomes the top priority. While rest and hydration are crucial, the right food can play a significant role in easing symptoms, shortening the duration, and boosting your immune system. Let’s explore the best dietary choices to support your body’s fight against the common cold.
The common cold, a prevalent upper respiratory infection, affects most adults 2–3 times a year. Characterized by symptoms like sneezing, congestion, sore throat, cough, and headaches, the common cold can disrupt daily life. While medications offer relief, a well-chosen diet can be a powerful tool to combat these symptoms, expedite recovery, and enhance immune function.
Understanding Cold Symptoms and the Role of Diet
Although over 200 cold viruses exist, rhinovirus is the most common culprit. Symptoms typically appear a few days after infection and can persist for 10–14 days. Recognizing these symptoms is the first step in identifying the right dietary approach to alleviate them.
Common cold symptoms include:
- Nasal congestion
- Cough
- Runny nose
- Sneezing
- Headache
- Sore throat
While rare, severe symptoms such as fever, dehydration, and breathing difficulties may also occur.
Nutrition science suggests that strategic food choices can hydrate the body and combat infection, while other foods can exacerbate symptoms. Maintaining a diet rich in high-quality protein, fruits, and vegetables can provide relief, strengthen the immune system, and potentially shorten the duration of a cold.
The anti-inflammatory and antioxidant properties of oranges and turmeric may help reduce cold symptoms.
Key Nutrients to Boost Your Immune System During a Cold
When preparing your grocery list during a cold, prioritize foods rich in the following nutrients:
- Anti-inflammatory properties: Colds often manifest as inflammation in the upper respiratory tract. Anti-inflammatory foods can alleviate symptoms and potentially shorten the cold’s duration.
- Antioxidants: These compounds neutralize free radicals that can harm the immune system, making them essential for preventing future illnesses.
- Vitamin A: With both anti-inflammatory and antioxidant properties, Vitamin A can reduce symptom severity and help prevent future colds.
- Vitamin C: As a powerful antioxidant, Vitamin C possesses antimicrobial and antiviral properties that can boost the immune system, helping to fight off severe cold symptoms.
- Vitamin D: Known for its immune-boosting capabilities, Vitamin D contains anti-inflammatory and antiviral properties beneficial during a cold.
- Vitamin E: Similar to Vitamin C, Vitamin E is a potent antioxidant that can help reduce cold symptoms.
- Zinc: This mineral boasts antioxidant properties that strengthen the immune system, preventing future colds, as well as antiviral effects that may shorten a cold’s duration. Research indicates that zinc consumption may reduce a cold’s duration by up to two days.
The Best Foods to Eat When You Have a Cold
To ensure you’re getting adequate Vitamin A, Vitamin D, Vitamin C, Vitamin E, Zinc, and antioxidants, it’s essential to maintain a healthy diet. When battling a cold, consider incorporating these foods into your diet to alleviate symptoms, shorten the illness duration, and prevent future colds.
This list offers a starting point, and other foods may provide similar benefits. The most effective foods are often those you enjoy and can easily integrate into your diet.
Chicken Soup
Chicken soup has long been a staple cold remedy, offering temporary relief from congestion and sore throat due to its warmth. It also aids in hydration, thinning mucus and preventing dehydration.
While chicken soup won’t cure a cold, its benefits stem from its warm liquid content. Therefore, similar soups, such as tomato soup, can offer similar benefits.
Chamomile Tea
Another comforting remedy, chamomile tea, like soup, provides temporary relief and thins mucus. Additionally, chamomile may boost the immune system, potentially preventing future colds.
Alternative hot liquids, such as green tea, can provide similar benefits, though research supporting their effects on nasal congestion and cold viruses is less extensive.
Chamomile tea can provide soothing relief from cold symptoms and potentially boost the immune system.
Orange Juice
Citrus juices, like orange juice, offer immune-boosting Vitamin C and other health benefits derived from folate, a nutrient that supports immunological barriers and prevents colds.
Beyond prevention, orange juice can also benefit those already suffering from a cold by potentially reducing sinus inflammation, as suggested by recent research. While eating an orange offers similar effects, orange juice provides added hydration.
Ginger
Whether consumed as a ginger shot or added to soup, this herb can help relieve congestion and other cold symptoms. As an anti-inflammatory food, ginger may reduce swelling caused by a cold and neutralize free radicals that can harm the immune system.
Honey
Raw honey is a natural remedy for coughs caused by colds. The Centers for Disease Control recommends honey for adults and children over 12 months old for cough relief.
Turmeric
Often touted as a superfood, turmeric boasts antioxidant and anti-inflammatory properties that may relieve cold symptoms, boost immune response, relieve arthritis symptoms, and prevent muscle soreness.
Chili Peppers
The active ingredient in chili peppers, Capsaicin, can reduce postnasal drip, congestion, and sneezing, making them a spicy source of cold relief. Other spicy foods containing capsaicin may offer similar benefits.
Cherries
Cherries can reduce inflammation in the sinuses and digestive tract, offering relief during a cold. These fresh or frozen fruits can also improve sleep quality by reducing oxidative stress.
Carrots
Carrots, a rich source of Vitamin A and Vitamin C, support immune health and reduce the severity of respiratory symptoms often associated with colds.
Leafy Greens
Leafy greens, particularly broccoli and spinach, offer enhanced immune system function and reduced cold symptoms due to their high levels of vitamin C, vitamin E, and zinc.
Kiwi
As a source of Vitamin C, kiwifruit boosts the immune system and can decrease cold duration, particularly in older adults and those with weaker immune systems, as suggested by research.
Fatty Fish
Fatty fish, such as salmon, tuna, and herring, are excellent sources of Vitamin D, which supports a strong immune system. These fish also contain Omega‑3, an anti-inflammatory linked to relieving symptoms of conditions like asthma that may worsen during a cold.
Mediterranean Diet
Prevent frequent colds by adopting the Mediterranean Diet, a primarily plant-based diet with lean meats and seafood. Research suggests it can lead to fewer and less severe colds, thanks to its focus on whole foods and healthy fats.
Other Fruits and Veggies
Stock up on other foods high in Vitamin A, Vitamin D, Vitamin C, Vitamin E, and zinc to alleviate sinus congestion and other cold symptoms. These include:
- Apricots
- Artichokes
- Bell peppers
- Blackberries
- Brussel sprouts
- Cabbage
- Cantaloupe
- Cauliflower
- Cranberries
- Guava
- Lemon
- Lime
A variety of foods, rich in vitamins and antioxidants, can help alleviate cold symptoms and support your immune system.
Foods to Avoid When You Have a Cold
Avoid foods that cause nasal inflammation, such as processed sugars and carbohydrates. Fast food and dehydrating beverages like alcohol and coffee can also worsen symptoms.
What to Eat When Struggling With Nausea
If nausea accompanies your cold, the BRAT diet (bananas, rice, applesauce, and toast) can provide sustenance without exacerbating stomach upset. However, if nausea is not present, avoid the BRAT diet as it lacks the necessary nutrients for optimal immune health.
Other Ways to Shorten a Cold
In addition to dietary changes, stay hydrated, rest adequately, and use saline sprays to relieve cold symptoms. Gargling warm salt water or using a humidifier may also provide relief.
Over-the-counter cold and cough medications can also help, but carefully review the label for potential side effects and interactions with other medications. Consult a pharmacist or medical provider if you have any questions.
Eating a balanced diet rich in various fruits and vegetables can help strengthen your immune system and combat cold symptoms.
When to See a Doctor
While most colds resolve on their own, seek medical attention if:
- Symptoms don’t improve within 10–14 days.
- A fever lasts longer than four days.
- Symptoms worsen after initial improvement.
- Dehydration occurs.
- Breathing becomes difficult.
- Chronic medical conditions worsen.
- The cold develops into bronchitis or pneumonia.
FAQ
What should I eat when sick with a cold?
Focus on foods high in Vitamin A, Vitamin C, and Vitamin E to reduce symptom severity and duration. Prioritize anti-inflammatory and antioxidant-rich foods to strengthen the immune system.
How long does a cold last?
A cold typically lasts 10-14 days, but consulting a medical professional is advisable if symptoms persist longer.
How long am I contagious with a cold?
You can spread a cold a few days before symptoms appear and remain contagious until all symptoms are gone.
What’s the difference between a cold and the flu?
While both share symptoms, flu symptoms are usually more severe and abrupt, often including fever, headaches, muscle aches, and chest discomfort. Colds are more likely to cause a runny nose and congestion.
How to get rid of a cold fast?
Combine cold medicine, at-home treatments, and dietary changes, such as increasing your intake of Vitamin C, Vitamin E, and zinc. Consult a nutrition consultant or registered dietitian for personalized advice on chronic colds.
