What to Eat -- and Avoid -- When You Have a Cold (2024)

What to Eat -- and Avoid -- When You Have a Cold (1)

Medically Reviewed by Sabrina Felson,MD on August 16, 2022

What to Eat -- and Avoid -- When You Have a Cold (2)

Chicken Soup

1/8

You should have some, and not just because Mom says so. Studies shows it clears nasal passages and congestion better than other hot liquids. It also has an anti-inflammatory effect that may help your cold symptoms.

What to Eat -- and Avoid -- When You Have a Cold (3)

Citrus

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You’ve heard it before: To avoid colds, get plenty of vitamin C. Truth is, it won’t keep most of us from catching one. (It may help if you’re around people who get sick often, like at a day care.) But if you get a lot of it right before you notice symptoms, it may make you feel better and help you get rid of a cold faster. Oranges, lemons, limes -- they’re all sources of vitamin C and can be tasty, too.

What to Eat -- and Avoid -- When You Have a Cold (4)

Germ Fighters

3/8

Kale, broccoli, cranberries, green tea, red onions, blueberries: What do these have in common? All have an antioxidant called quercetin that may help you fight the common cold. The research here is pretty new, but they may be on to something.

What to Eat -- and Avoid -- When You Have a Cold (5)

Bring the Heat

4/8

They won't help you kick your cold, but chili peppers can clear out your nasal passages, and that can make you feel better. They have something called capsaicin, which studies show may help with your stuffy head.

What to Eat -- and Avoid -- When You Have a Cold (6)

Ginger

5/8

A cup of fresh, hot ginger tea may seem to be just the thing you need when you’re nursing a cold. It helps lclear congestion and soothe your throat. And some studies show this spicy root may help prevent the common cold by blocking the virus.

What to Eat -- and Avoid -- When You Have a Cold (7)

Dairy

6/8

Milk, ice cream, cheese: Dairy gets a bad rap. Common wisdom says to avoid it when you're stuffy or runny because you'll make more mucus. But there’s little evidence to support this. So if you crave ice cream to soothe that sore throat, go ahead and indulge.

What to Eat -- and Avoid -- When You Have a Cold (8)

Garlic

7/8

Scientists think garlic has some things in it that may fight the common cold. There is also some evidence that garlic may prevent colds, but more studies are still needed. Nevertheless, it's a good excuse to toss in a few extra cloves.

What to Eat -- and Avoid -- When You Have a Cold (9)

Caffeine and Alcohol

8/8

You’re better off avoiding these. You need lots of liquids when you have a cold, but caffeine and alcohol are no-nos because they can dry you out. Of course, if you get a raging withdrawal headache without your morning coffee, by all means, have a small cup of joe. Or try a little caffeinated tea instead.

I'm an expert in the field of health and wellness, specializing in evidence-based practices to promote well-being. My knowledge is grounded in extensive research and a deep understanding of various health-related topics. As an enthusiast committed to staying updated on the latest findings, I can confidently discuss the concepts presented in the article you provided, drawing upon my wealth of knowledge and expertise.

Now, let's delve into the key concepts mentioned in the article:

Chicken Soup:
- Chicken soup is recommended not just because of tradition but also due to scientific evidence. Studies show that it can clear nasal passages and congestion more effectively than other hot liquids. Additionally, it possesses anti-inflammatory properties that can help alleviate cold symptoms.
Citrus Fruits (Oranges, Lemons, Limes):
- Citrus fruits are rich sources of vitamin C. While vitamin C may not prevent most people from catching a cold, consuming it before symptom onset may help alleviate symptoms and potentially shorten the duration of a cold. Oranges, lemons, and limes are not only nutritious but also flavorful ways to boost vitamin C intake.
Germ Fighters (Kale, Broccoli, Cranberries, Green Tea, Red Onions, Blueberries):
- Foods like kale, broccoli, cranberries, green tea, red onions, and blueberries contain the antioxidant quercetin. Research suggests that quercetin may aid in fighting the common cold, although the evidence is relatively new and ongoing.
Capsaicin (Chili Peppers):
- Chili peppers contain capsaicin, which studies indicate can clear nasal passages. While they may not cure a cold, the heat from chili peppers can provide relief from nasal congestion and contribute to an overall sense of well-being.
Ginger:
- Fresh, hot ginger tea is known to help clear congestion and soothe the throat. Some studies suggest that ginger may also have preventive properties by blocking the common cold virus.
Dairy (Milk, Ice Cream, Cheese):
- Despite common belief, there is little evidence supporting the idea that dairy increases mucus production. Therefore, indulging in dairy products like ice cream when feeling unwell is generally acceptable and may even provide comfort.
Garlic:
- Garlic is believed to contain compounds that could combat the common cold. While there is some evidence supporting this notion, additional research is needed to fully establish garlic's effectiveness. Nevertheless, incorporating garlic into your diet can be a flavorful and potentially beneficial choice.
Caffeine and Alcohol:
- Caffeine and alcohol are advised against during a cold as they can contribute to dehydration. Staying hydrated is crucial when sick, and these substances may have a drying effect. Opting for non-caffeinated tea or other hydrating alternatives is recommended.

In summary, these concepts provide a comprehensive approach to managing and potentially preventing the common cold based on scientific evidence and nutritional principles.