What to Eat When You Have Cold

The common cold, including chest cold and head cold, and seasonal flu caused by viruses is the most frustrating condition. When you are likely to have a cold, you may have symptoms like a sore throat, cough, congestion, headache, muscle soreness, sneezing, and runny nose.

Colds are fairly short-lived, and sometimes it doesn’t need any real treatment. When we get cold, the symptoms can vary, and the duration of the cold is also unpredictable. Common Cold can last between seven to ten days or from two days to two weeks. To treat cold faster all you need is a cozy and clean environment, hot, healthy drinks and foods. Here, in this article, we will talk about what foods you should have when you have a cold to get better fast. Let’s check out

Foods You Should Eat When you have a Common Cold

Sweet Potato

Sweet potato is a great source of Vitamin A which is very for maintaining a strong immune system. Sweet potatoes play a vital role in the health of your mucosal surfaces and keep mucous membranes healthy which is very important because it keeps virus and infections away from entering the body.

Raw Garlic

This is a popular folk remedy is to eat a spoonful of raw, chopped garlic cloves or even to gnaw right on a fresh clove. Garlic has powerful antioxidants with antimicrobial, antiviral and antibiotic properties. For colds and flu, raw garlic provides decongestant and expectorant effects. Moreover, if you eat fresh garlic is known for knocking out that terrible feeling associated with the onset of a cold or flu.


To strengthen your immune system have some beef. As beef is a good source of zinc which is essential for developing the white blood cells that defend your body from diseases. According to researchers, the deficiency of zinc decreases a person immune system. Also, beef contains a great amount of protein, and this supports your body to build antibodies and protect you from infections.

Turmeric Milk

Turmeric milk is not only delicious but it also beneficial for treating cold symptoms. Turmeric is known for relieving the body from toxins, lowering high cholesterol, and reducing the symptoms of viral infections and 20 molecules in turmeric powder are antibiotic, 14 are anti-cancer, 12 are anti-tumor, 12 are anti-inflammatory, and 10 are antioxidants.

Dark Leafy Greens

Dark leafy greens are high in nutrient content and when you want to protect yourself from cold and flu choose arugula, kale, spinach, swiss chard. These vegetables contain an adequate amount of Vitamin C which will help in reducing the duration of a cold. Green like Arugula is bitter in taste which may help in relieving chest congestion, sniffles, and cough.

Spicy Foods

Spicy Foods contains hot peppers which are an effective treatment for cold and flu. Peppers includes an ingredient called capsaicin is known as a pain reliever. Chilli peppers are rich in Vitamin C and capsaicin helps in loosen phlegm and making it easier to breathe. So, next time when you suffer from cold have soup and add black pepper or chili pepper a bit in your soup.


Banana is a wonder fruit to fight the common cold; it’s a great source of fiber and good carbs. The protein found in banana called BanLec has a potent power to bust viruses, and this can lead to a new generation of antiviral remedies and treatments for diseases like Ebola, Hepatitis C, and Sars.


Oatmeal is also good to have when you are sick as it contains beta glucan, zinc, and selenium that boost your immunity system and helps in preventing cold and fight with symptoms of common cold. Oats is a very healthy meal, and beta glucan is a fiber in oatmeal which flushes out cholesterol and infection in the respiratory tract.


Yogurt is full of probiotics which are known for boosting the immunity system and gives promising results in reducing the duration of colds. Moreover, yogurt is rich in calcium, vitamins, minerals and provides 150 calories and 8 grams of protein per cup and soothe the throat. However, avoid trying chilled and sour yogurt when you have a common cold or have it on the room temperature because eating cold dairy product can worsen your condition.

Read More: What you should Drink When you have Cold


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About Yamini Singh 101 Articles
Confident, Quirky and Bold. Yamini is a fashion and lifestyle blogger who loves to utilize her style to experiment on new things and push limits. She always had a flair for writing, loves to read blogs and apart from fashion, she gives genuine dating and relationship tips.

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