Table of ContentsView AllTable of ContentsFoods to EatFoods to AvoidWhat About Dairy?When to Seek Medical Care
Table of ContentsView All
View All
Table of Contents
Foods to Eat
Foods to Avoid
What About Dairy?
When to Seek Medical Care
You might not think much about eating if you’re feeling under the weather. However, the foods you consume with acoldcan 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 VerywellSoups 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
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
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 ofvitamin C, which mayboost your immunity. Vitamin C helps increase the production ofwhite blood cellsthat 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 antioxidantquercetinmight help ward off the common cold.
Foods that contain quercetin include:
4. Foods With Anti-Inflammatory Properties
Research has shown that foods with anti-inflammatory properties can help prevent and treatrespiratory infections.Anti-inflammatory foodsoften contain antioxidants. Examples are:
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 thatcapsaicin, the active ingredient in spicy peppers, may help lessen symptoms of coughing.
6. Ginger
Some research has shown thatgingercan lessen nausea that’s related to pregnancy orchemotherapy treatment.Other studies show ginger may have antimicrobial properties and help fight against bacteria that causestrep throat. You can chew on raw ginger or make ginger tea to help ease a sore throat.
7. Garlic
Garlic containsallicin, 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 teacan 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
Honeyhas 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 asupplement, or sprinkle turmeric powder onto your favorite foods.
11. Cherries
Cherriescontain a lot of vitamin C to help with immune support. Consuming tartcherry juicemay also promote better sleep. That’s because the juice containstryptophanandmelatonin, which regulate sleep.Adequate sleep while you’re sick can help strengthen your immune system.
12. Carrots
Carrotsare 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
Leafygreen vegetables—including spinach, kale, and romaine lettuce—contain vitamins, minerals, and antioxidants calledpolyphenols, which protect cells from damage.Add leafy greens to a smoothie or a soup, or eat them alone.
14. Kiwi
Kiwicontains 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:
For some people, dairy may thicken mucus and may worsen cold symptoms.However, some dairy products, like yogurt, containprobiotics, 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:
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.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.UPMC.What to eat and drink when you have a cold.UC Health.You are what you eat: Choose foods that boost immunity and fight infection.National Institute of Health.Common colds: Research summaries – does vitamin c prevent colds?Kinker B, Comstock AT, Sajjan US.Quercetin: a promising treatment for the common cold.Journal of Infectious Diseases & Preventive Medicine. 2(2):1-3.Mount Sinai.Quercetin.Vahid F, Rahmani D.Can an anti-inflammatory diet be effective in preventing or treating viral respiratory diseases? A systematic narrative review.Clin Nutr ESPEN. 2021;43:9-15. doi:10.1016/j.clnesp.2021.04.009Harvard Health.Foods that fight inflammation.Fokkens W, Hellings P, Segboer C.Capsaicin for rhinitis.Curr Allergy Asthma Rep. 2016;16(8):60. doi:10.1007/s11882-016-0638-1Lete I, Allué J.The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy.Integr Med Insights. 2016;11:11-17. doi:10.4137/IMI.S36273García-García J, Gracián C, Baños A, et al.Beneficial effects of daily consumption of garlic and onion extract concentrate on infectious respiratory diseases in elderly resident volunteers.Nutrients. 2023;15(10):2308. doi:10.3390/nu15102308Harvard Health Publishing.The health benefits of 3 herbal teas.Oduwole O, Udoh EE, Oyo‐Ita A, Meremikwu MM.Honey for acute cough in children.Cochrane Database of Systematic Reviews. 2018;(4). doi:10.1002/14651858.CD007094.pub5Mount Sinai.Turmeric.Juhnevica-Radenkova K, Moreno DA, Ikase L, Drudze I, Radenkovs V.Naturally occurring melatonin: Sources and possible ways of its biosynthesis.Compr Rev Food Sci Food Saf. 2020;19(6):4008-4030. doi:10.1111/1541-4337.12639Sleep Foundation.Sleep benefits of tart cherry juice.National Institute of Health.Vitamin a and carotenoids.Pinto T, Aires A, Cosme F, et al.Bioactive (Poly)phenols, volatile compounds from vegetables, medicinal and aromatic plants.Foods. 2021;10(1):106. doi: 10.3390/foods10010106.Skinner MA.Wellness foods based on the health benefits of fruit: Gold kiwifruit for immune support and reducing symptoms of colds and influenza.Journal of Food and Drug Analysis. 2020;20(1). doi: 10.38212/2224-6614.2095Bscheider M, Butcher EC.Vitamin D immunoregulation through dendritic cells.Immunology. 2016;148(3):227-236. doi:10.1111/imm.12610Pinnock CB, Graham NM, Mylvaganam A, Douglas RM.Relationship between milk intake and mucus production in adult volunteers challenged with rhinovirus-2.Am Rev Respir Dis. 1990 Feb;141(2):352-6. doi:10.1164/ajrccm/141.2.352
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.UPMC.What to eat and drink when you have a cold.UC Health.You are what you eat: Choose foods that boost immunity and fight infection.National Institute of Health.Common colds: Research summaries – does vitamin c prevent colds?Kinker B, Comstock AT, Sajjan US.Quercetin: a promising treatment for the common cold.Journal of Infectious Diseases & Preventive Medicine. 2(2):1-3.Mount Sinai.Quercetin.Vahid F, Rahmani D.Can an anti-inflammatory diet be effective in preventing or treating viral respiratory diseases? A systematic narrative review.Clin Nutr ESPEN. 2021;43:9-15. doi:10.1016/j.clnesp.2021.04.009Harvard Health.Foods that fight inflammation.Fokkens W, Hellings P, Segboer C.Capsaicin for rhinitis.Curr Allergy Asthma Rep. 2016;16(8):60. doi:10.1007/s11882-016-0638-1Lete I, Allué J.The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy.Integr Med Insights. 2016;11:11-17. doi:10.4137/IMI.S36273García-García J, Gracián C, Baños A, et al.Beneficial effects of daily consumption of garlic and onion extract concentrate on infectious respiratory diseases in elderly resident volunteers.Nutrients. 2023;15(10):2308. doi:10.3390/nu15102308Harvard Health Publishing.The health benefits of 3 herbal teas.Oduwole O, Udoh EE, Oyo‐Ita A, Meremikwu MM.Honey for acute cough in children.Cochrane Database of Systematic Reviews. 2018;(4). doi:10.1002/14651858.CD007094.pub5Mount Sinai.Turmeric.Juhnevica-Radenkova K, Moreno DA, Ikase L, Drudze I, Radenkovs V.Naturally occurring melatonin: Sources and possible ways of its biosynthesis.Compr Rev Food Sci Food Saf. 2020;19(6):4008-4030. doi:10.1111/1541-4337.12639Sleep Foundation.Sleep benefits of tart cherry juice.National Institute of Health.Vitamin a and carotenoids.Pinto T, Aires A, Cosme F, et al.Bioactive (Poly)phenols, volatile compounds from vegetables, medicinal and aromatic plants.Foods. 2021;10(1):106. doi: 10.3390/foods10010106.Skinner MA.Wellness foods based on the health benefits of fruit: Gold kiwifruit for immune support and reducing symptoms of colds and influenza.Journal of Food and Drug Analysis. 2020;20(1). doi: 10.38212/2224-6614.2095Bscheider M, Butcher EC.Vitamin D immunoregulation through dendritic cells.Immunology. 2016;148(3):227-236. doi:10.1111/imm.12610Pinnock CB, Graham NM, Mylvaganam A, Douglas RM.Relationship between milk intake and mucus production in adult volunteers challenged with rhinovirus-2.Am Rev Respir Dis. 1990 Feb;141(2):352-6. doi:10.1164/ajrccm/141.2.352
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
UPMC.What to eat and drink when you have a cold.UC Health.You are what you eat: Choose foods that boost immunity and fight infection.National Institute of Health.Common colds: Research summaries – does vitamin c prevent colds?Kinker B, Comstock AT, Sajjan US.Quercetin: a promising treatment for the common cold.Journal of Infectious Diseases & Preventive Medicine. 2(2):1-3.Mount Sinai.Quercetin.Vahid F, Rahmani D.Can an anti-inflammatory diet be effective in preventing or treating viral respiratory diseases? A systematic narrative review.Clin Nutr ESPEN. 2021;43:9-15. doi:10.1016/j.clnesp.2021.04.009Harvard Health.Foods that fight inflammation.Fokkens W, Hellings P, Segboer C.Capsaicin for rhinitis.Curr Allergy Asthma Rep. 2016;16(8):60. doi:10.1007/s11882-016-0638-1Lete I, Allué J.The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy.Integr Med Insights. 2016;11:11-17. doi:10.4137/IMI.S36273García-García J, Gracián C, Baños A, et al.Beneficial effects of daily consumption of garlic and onion extract concentrate on infectious respiratory diseases in elderly resident volunteers.Nutrients. 2023;15(10):2308. doi:10.3390/nu15102308Harvard Health Publishing.The health benefits of 3 herbal teas.Oduwole O, Udoh EE, Oyo‐Ita A, Meremikwu MM.Honey for acute cough in children.Cochrane Database of Systematic Reviews. 2018;(4). doi:10.1002/14651858.CD007094.pub5Mount Sinai.Turmeric.Juhnevica-Radenkova K, Moreno DA, Ikase L, Drudze I, Radenkovs V.Naturally occurring melatonin: Sources and possible ways of its biosynthesis.Compr Rev Food Sci Food Saf. 2020;19(6):4008-4030. doi:10.1111/1541-4337.12639Sleep Foundation.Sleep benefits of tart cherry juice.National Institute of Health.Vitamin a and carotenoids.Pinto T, Aires A, Cosme F, et al.Bioactive (Poly)phenols, volatile compounds from vegetables, medicinal and aromatic plants.Foods. 2021;10(1):106. doi: 10.3390/foods10010106.Skinner MA.Wellness foods based on the health benefits of fruit: Gold kiwifruit for immune support and reducing symptoms of colds and influenza.Journal of Food and Drug Analysis. 2020;20(1). doi: 10.38212/2224-6614.2095Bscheider M, Butcher EC.Vitamin D immunoregulation through dendritic cells.Immunology. 2016;148(3):227-236. doi:10.1111/imm.12610Pinnock CB, Graham NM, Mylvaganam A, Douglas RM.Relationship between milk intake and mucus production in adult volunteers challenged with rhinovirus-2.Am Rev Respir Dis. 1990 Feb;141(2):352-6. doi:10.1164/ajrccm/141.2.352
UPMC.What to eat and drink when you have a cold.
UC Health.You are what you eat: Choose foods that boost immunity and fight infection.
National Institute of Health.Common colds: Research summaries – does vitamin c prevent colds?
Kinker B, Comstock AT, Sajjan US.Quercetin: a promising treatment for the common cold.Journal of Infectious Diseases & Preventive Medicine. 2(2):1-3.
Mount Sinai.Quercetin.
Vahid F, Rahmani D.Can an anti-inflammatory diet be effective in preventing or treating viral respiratory diseases? A systematic narrative review.Clin Nutr ESPEN. 2021;43:9-15. doi:10.1016/j.clnesp.2021.04.009
Harvard Health.Foods that fight inflammation.
Fokkens W, Hellings P, Segboer C.Capsaicin for rhinitis.Curr Allergy Asthma Rep. 2016;16(8):60. doi:10.1007/s11882-016-0638-1
Lete I, Allué J.The effectiveness of ginger in the prevention of nausea and vomiting during pregnancy and chemotherapy.Integr Med Insights. 2016;11:11-17. doi:10.4137/IMI.S36273
García-García J, Gracián C, Baños A, et al.Beneficial effects of daily consumption of garlic and onion extract concentrate on infectious respiratory diseases in elderly resident volunteers.Nutrients. 2023;15(10):2308. doi:10.3390/nu15102308
Harvard Health Publishing.The health benefits of 3 herbal teas.
Oduwole O, Udoh EE, Oyo‐Ita A, Meremikwu MM.Honey for acute cough in children.Cochrane Database of Systematic Reviews. 2018;(4). doi:10.1002/14651858.CD007094.pub5
Mount Sinai.Turmeric.
Juhnevica-Radenkova K, Moreno DA, Ikase L, Drudze I, Radenkovs V.Naturally occurring melatonin: Sources and possible ways of its biosynthesis.Compr Rev Food Sci Food Saf. 2020;19(6):4008-4030. doi:10.1111/1541-4337.12639
Sleep Foundation.Sleep benefits of tart cherry juice.
National Institute of Health.Vitamin a and carotenoids.
Pinto T, Aires A, Cosme F, et al.Bioactive (Poly)phenols, volatile compounds from vegetables, medicinal and aromatic plants.Foods. 2021;10(1):106. doi: 10.3390/foods10010106.
Skinner MA.Wellness foods based on the health benefits of fruit: Gold kiwifruit for immune support and reducing symptoms of colds and influenza.Journal of Food and Drug Analysis. 2020;20(1). doi: 10.38212/2224-6614.2095
Bscheider M, Butcher EC.Vitamin D immunoregulation through dendritic cells.Immunology. 2016;148(3):227-236. doi:10.1111/imm.12610
Pinnock CB, Graham NM, Mylvaganam A, Douglas RM.Relationship between milk intake and mucus production in adult volunteers challenged with rhinovirus-2.Am Rev Respir Dis. 1990 Feb;141(2):352-6. doi:10.1164/ajrccm/141.2.352
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