According to CDC estimates, the average American adult faces two to three colds each year, making tissues an essential companion. While preventative measures like handwashing, limiting exposure to sick individuals, and regular disinfection remain crucial, your diet can also play a vital role in boosting your body’s natural defenses. By choosing the right foods for breakfast, lunch, and dinner, you can support your immune system during a cold. While there’s no magical cure for the common cold, certain foods can aid specific aspects of the immune system, potentially helping your body combat infections and inflammation more effectively.
To shed light on the cold-combatting vitamins and minerals, we consulted Lauren Manaker MS, RD, LD, a registered dietitian and owner of Nutrition Now Counseling in Charleston, South Carolina, and Katherine Brooking, RD, co-founder of the nutrition news company Appetite for Health in San Francisco. Based on their expertise, we’ve compiled a list of the best foods to eat when you have a cold, each packed with immune-supporting qualities to maximize your defense with every bite.
Optimal Nutrition for a Cold and Beyond: Foods to Support a Healthy Life
When dealing with a cold, the best foods to consume align with those that promote overall health and reduce the risk of chronic diseases, setting the foundation for a long and thriving life.
“Eating a well-rounded diet that includes plenty of fruits and vegetables, whole grains, lean protein, and healthy fats can benefit the functioning of all our cells, including those in our immune system,” explains Katherine Brooking. While concrete evidence on specific foods’ ability to shorten cold duration or expedite recovery is limited, certain studies do suggest the potential benefits of particular foods for combating colds.
Moreover, a diet rich in fruits, vegetables, whole grains, and legumes also fosters the growth and maintenance of the microbiome, the diverse array of beneficial bacteria residing in our digestive tract. Surprisingly, the microbiome plays a significant role in bolstering our internal immunity. As experts from UCLA Health affirm, gut health not only supports healthy digestion and regularity but also contributes to approximately 70% of our overall immune system. Thus, the foods we consume not only influence our short-term recovery from a cold but also play a vital role in sustaining our overall well-being.
In addition to the general food categories that support overall health, several key micronutrients have been identified as crucial for the growth and optimal functioning of immune cells, as highlighted by Katherine Brooking:
- Iron: Critical for immune cell function, iron is a component in essential enzymes. Sources: Red meat, beans, nuts, oysters, spinach, tofu, and fortified breakfast cereals.
- Vitamin A: Helps protect against infections by maintaining healthy skin and tissues in the mouth, stomach, intestines, and respiratory system. Sources: Sweet potato, spinach, carrots, dairy, cantaloupe, red bell peppers, eggs.
- Vitamin C: Stimulates antibody formation and supports the production, function, and movement of white blood cells. Sources: Red and green bell peppers, citrus fruits, strawberries, kiwi, broccoli, and tomatoes.
- Vitamin D: Regulates antimicrobial proteins that directly combat pathogens. Sources: Sunlight, fatty fish, egg yolks, fortified dairy, and UV-light-grown mushrooms.
- Vitamin E: Acts as an antioxidant, safeguarding cell membranes from damage caused by free radicals. Sources: Seeds, nuts, vegetable oils, peanut butter, spinach, and broccoli.
- Zinc: Essential for wound healing and supporting the immune response. Sources: Oysters, beef, pork, turkey, shrimp, lentils, dairy, seeds, and nuts.
By incorporating these nutrient-rich foods into your diet, you can provide your immune system with the necessary support to stay strong and ward off infections effectively.
Nourishing Foods for a Cold
Here are some comforting and soothing foods to eat when you have a cold, which also offer the immune-supporting qualities mentioned earlier.
Chicken Soup
While the idea of consuming chicken soup during illness may seem like an old wives’ tale, there is some scientific evidence suggesting that it might indeed offer healing benefits. Lauren Manaker acknowledges this point, along with Katherine Brooking, emphasizing the need for further studies to confirm the link definitively. If chicken isn’t your preference, fret not, as vegetable soups, bean and veggie soups, and other nutrient-rich bowls can be equally beneficial.
Brooking highlights that healthy soups may aid in reducing inflammation and congestion, while also providing hydration and nourishment. Additionally, for many individuals, soups hold soothing emotional value, contributing to an improved psychological state during illness. Including garlic in your soup recipes might be an added bonus, as it potentially possesses antimicrobial and antiviral properties, which could assist in making you feel better. However, it’s essential to note that more data is required to establish a concrete connection.
To enjoy the potential benefits, consider trying soups like Bone-In Chicken Noodle Soup, Tomatillo Chicken Soup, or Chicken, Escarole, and Orecchiette Soup. Ultimately, incorporating these comforting and nutritious soups into your diet during a cold can’t hurt and may offer some relief.
Honey
Enhance Your Tea with Honey for Cold Relief. For a soothing and sweet touch, don’t hesitate to add a drizzle of honey to your tea. Manuka honey, in particular, is adored for its unique flavor. Besides the delightful taste, honey offers potential benefits for cough relief during nighttime.
According to a comprehensive analysis of 14 studies, honey has been found to reduce the frequency and severity of nighttime coughing, with some cases showing it to be even more effective than over-the-counter cough syrups, as highlighted by Katherine Brooking.
If honey-spiked tea doesn’t pique your interest, there are other delicious ways to incorporate honey into your diet for cold relief. You can try indulging in a Sweet Honey-Ginger Beet and Mango Smoothie or start your day with a refreshing and nourishing bowl of Orange-Honey Overnight Oats.
Embrace the natural goodness of honey and discover how it can add both sweetness and potential relief to your cold-combating routine.
Tea
Similar to soup, hot tea can be a beneficial ally in reducing nasal congestion during a cold.
Katherine Brooking highlights another advantage of tea, stating that it contains polyphenols – natural substances found in plants with a plethora of potential health benefits, including antioxidant and anti-inflammatory effects.
So, while you rest and recover, why not cozy up to one or all of these six hot tea recipes? Not only will they provide warmth and comfort, but they will also harness the power of polyphenols to support your healing process.
Citrus Fruits
Having recently been recognized as one of the most hydrating foods for promoting healthy skin and overall well-being, oranges, grapefruits, pomelos, clementines, and all members of the citrus fruit family now earn another accolade from experts Brooking and Manaker: they’re among the best foods to consume when you have a cold. Beyond their hydrating properties, citrus fruits are packed with essential nutrients, especially vitamin C and various plant compounds that play a vital role in supporting the proper functioning of the immune system.
To brighten up your menu and reap the benefits, consider trying delectable dishes like Citrus Salsa Salmon, Citrus Wheat Berry Salad, Crispy Chicken and Citrus Salad with Honey-Dijon Vinaigrette, or Sticky Roasted Carrots with Citrus. These mouthwatering recipes not only add a burst of flavor to your meals but also supply a healthy dose of cold-fighting goodness from the incredible citrus family.
Berries
If you come across any fruit or vegetable showcasing a natural blue, purple, black, or red hue, chances are it owes that vibrant tint to anthocyanins, a type of plant-based chemical belonging to the flavonoid family. Katherine Brooking highlights that anthocyanins boast impressive anti-inflammatory, antiviral, and immune-boosting properties. While these beneficial compounds can be found in numerous plant-based foods, berries stand out as the category with the highest anthocyanin content, according to the Cleveland Clinic.
To enjoy the benefits of anthocyanins, try indulging in our Honey Fruit Salad, Chicken and Strawberry Panzanella, Blackberry-Ginger Overnight Bulgur, or a refreshing Raspberry-Rhubarb Smoothie. By incorporating these colorful and delicious recipes into your diet, you can give your immune system a natural and flavorful boost.
Foods to Avoid When You Have a Cold
When facing a cold, our body’s natural defense system kicks into action. However, certain foods can exacerbate the situation by promoting chronic inflammation, disrupting our body’s balance. Additionally, some of the worst foods to eat during a cold can lead to dehydration, which may hinder the healing process, as noted by the Mayo Clinic. To support a swift recovery and bolster your immune system, it’s best to steer clear of these inflammatory and dehydrating foods when you’re feeling under the weather.
Candy, Sugar-Sweetened Drinks, or Anything High in Added Sugars
Added sugar has been linked to inflammation, which can, in turn, weaken the immune system by affecting the white blood cells responsible for combating infections, as explained by Katherine Brooking.
To make healthier beverage choices, swap soda for refreshing infused water, which not only hydrates but also lacks the excessive sugar content found in sugary drinks. Additionally, when your sweet tooth calls, opt for low-sugar desserts instead of reaching for candy or sugar-laden baked goods. These simple changes can help you minimize inflammation and support your immune system more effectively.
Fast Food or Other Items High in Saturated Fat
According to Katherine Brooking’s advice, consuming saturated fat can lead to increased inflammation in the body. To promote a healthier diet, try to limit the intake of items like butter, full-fat cheese, whole milk, ice cream, processed breakfast meats, and deep-fried foods.
If you’re craving crispy, fast food-style dishes, consider trying these delicious air-fryer recipes as a healthier alternative. As saturated fat is predominantly found in animal products, you can opt for a vegan dessert or nondairy ice cream to replace your usual store-bought cake or pint of ice cream.
By making these mindful swaps and reducing saturated fat intake, you can support your body in minimizing inflammation and enhancing overall well-being.
Alcohol
Wine, beer, and cocktails have the potential to promote inflammation and may even weaken white blood cells. Additionally, consuming alcoholic beverages can lead to dehydration, which is counterproductive when you’re trying to recover from a cold. As advised by Manaker and Brooking, it’s best to take a break from these drinks until you feel happy and healthy enough to fully enjoy them during a proper happy hour.
During illness, hydration becomes even more crucial as it aids the kidneys in efficiently filtering waste from the body, thus supporting a quicker recovery. Opt for water or tea to stay adequately hydrated, allowing your body to heal more effectively.
If you’re in the mood for something more festive than water or tea, explore the world of nonalcoholic drinks. Try creating a delightful low-sugar spirit-free sip with one of these nonalcoholic beverage recipes. These alternatives will keep you hydrated and satisfied without the inflammatory effects of alcohol.
The Bottom Line
When aiming to feel better quickly, the best prescription involves ample rest, giving your body time to heal, and maintaining a well-balanced menu that supports your recovery. Opt for nutrient-dense, hydrating, and soothing foods and drinks that provide a rich supply of immune system-supporting vitamins and minerals. These are among the best foods to eat when you have a cold, as they aid in bolstering your body’s defenses and speeding up the healing process.
To promote a faster recovery, it’s essential to limit the intake of added sugars, foods high in saturated fat, and alcoholic beverages. By making these mindful dietary choices, you can help your body combat inflammation and enhance its ability to bounce back from the cold more effectively. Remember, giving your body the right nourishment is a vital step towards feeling better and regaining your optimal health.