Battling a cold? Feeling achy and miserable? Figuring out the best foods to eat when sick can be tough when all you want to do is crawl under the covers. But what you choose to nourish your body with can actually make a big difference in how you feel and how quickly you recover.
Cold Symptoms
While over 200 viruses can cause a cold, rhinovirus reigns supreme, earning it the nickname “common cold.” After encountering this culprit, symptoms typically show up within a few days and linger for up to 10–14 days. The hallmark signs of a cold include congestion (stuffy nose), cough, runny nose, sneezing, headache, and sore throat. In rare instances, more severe symptoms like fever, dehydration, and trouble breathing may occur.
Diet & Cold Symptoms
When a cold strikes, battling dehydration and supporting your immune system become keys to recovery. Luckily, nutrition science can guide us towards the best foods to eat when sick. Prioritizing high-quality protein, fruits, and veggies provides essential nutrients and keeps you hydrated. These powerhouses can help alleviate cold symptoms, boost your immune system’s defenses, and even potentially shorten the duration of your cold. And don’t forget about broths and soups! These comforting classics can also be some of the best foods to eat when sick, as they deliver essential fluids and soothe a scratchy throat. By incorporating these smart choices into your diet, you can give your body the upper hand in fighting off a cold.
Essential Nutrients for the Immune System
A trip to the grocery store when you’re sniffling and achy might not be ideal, but picking up the right foods can significantly improve your common cold self-care. Here’s what to look for: First, focus on “food for cold” with anti-inflammatory properties. These superheroes can lessen inflammation in your upper respiratory tract, reducing symptoms and potentially shortening the duration of your cold. Next, grab antioxidant-rich options. These help neutralize free radicals that damage your immune system, making them a great addition to your common cold self-care routine and potentially preventing future illnesses, especially if you’re prone to frequent colds.
Foods to Eat When Sick With A Cold
Maintaining a balanced diet is key to ensuring you get enough Vitamin A, D, C, E, Zinc, and antioxidants year-round. But when a cold hits, what you choose to eat can significantly impact how you feel. Wondering about the best food while sick? We’ve explored some fantastic options to help you conquer your cold, aiming to shorten its duration, alleviate symptoms, and even prevent future ones. This list provides a springboard, though, and there are many other foods that can be equally beneficial. So keep reading to discover even more ideas to incorporate into your diet while you’re under the weather. After all, the best food while sick is often the one that tastes good and you’ll actually enjoy eating!
1. Chicken Soup
Chicken soup has reigned supreme as a cold remedy for ages, but is there science behind this grandma-approved wisdom, or is it just an old wives’ tale? While chicken soup won’t banish your cold completely, it can offer temporary relief. The warmth of the soup can soothe a stuffy nose and sore throat, and the broth provides essential fluids to combat dehydration and help loosen mucus. However, these benefits aren’t exclusive to chicken soup! Feel free to swap it out for another favorite, like tomato soup, and experience the same comforting and potentially symptom-reducing effects. So, while chicken soup might not be the ultimate cure, it can certainly be a contender for the title of “best foods when sick” for its comforting and potentially symptom-reducing properties. But don’t stop there! Keep reading to explore a wider range of the best foods to eat when sick that can help you fight off your cold.
2. Orange Juice
Citrus juices, like orange juice, have long been hailed as a cold-fighting champion, and for good reason! They’re packed with immune-boosting Vitamin C, but that’s not all. Citrus fruits are also a great source of folate, a nutrient that helps maintain your body’s natural defenses and may even help prevent colds in the first place. But what about when you’re already sniffling and achy? The good news is that orange juice can still be a contender for the title of “best fruit to eat when sick.” Recent research suggests it may help reduce inflammation in the sinuses, a hallmark symptom of a cold. While eating an orange offers similar benefits, the juice might be a more hydrating option, especially if a sore throat makes swallowing difficult. So next time a cold strikes, consider reaching for a glass of orange juice—it could be just the pick-me-up you need!
3. Chamomile Tea
Chamomile tea joins chicken soup in the ranks of comforting “food for cold” remedies offering temporary relief. The warmth of the tea can soothe a scratchy throat and help loosen mucus, but like soup, it won’t banish your cold entirely. The potential upside doesn’t stop there, though! Chamomile tea might even have preventative properties, offering a possible defense against future colds by giving your immune system a boost. If chamomile isn’t your cup of tea, fret not! Other hot beverages, like green tea, might offer similar soothing effects. However, the research on green tea’s impact on nasal congestion and cold viruses is less conclusive. So, while chamomile tea might be a candidate for the title of “food for cold” for its comforting and potentially immune-boosting properties, there are other options to explore depending on your taste preferences.
4. Ginger
Ginger, the hero of nausea relief, might also be a hidden weapon in your cold-fighting arsenal! Whether you take it as a shot or grate some fresh ginger into your soup, this powerful herb can be a champion for the title of “best food to eat when sick.” Ginger’s anti-inflammatory properties may help reduce the puffiness and congestion that often come with a cold, similar to the benefits found in orange juice. But ginger’s benefits go beyond immediate relief. It also boasts antioxidants, those warrior molecules that neutralize free radicals and protect your immune system. While they won’t provide instant comfort, these antioxidants can strengthen your immune defenses in the long run, potentially helping prevent future colds altogether. So next time you’re sniffling and congested, consider incorporating ginger into your “best foods to eat when sick” plan.
5. Honey
Battling a cough that keeps you up at night? Look no further than your pantry! Raw honey is a natural remedy backed by the Centers for Disease Control (CDC) itself. The CDC recommends honey for adults and children over 1 year old to soothe coughs. This sweet soother helps because it coats the throat, offering a welcome sensation of relief.
6. Turmeric
Turmeric, often hailed as a superfood, offers a range of potential health benefits. From boosting your immune response to relieving arthritis symptoms and preventing muscle soreness, turmeric appears to be a wellness powerhouse. Many of these benefits are attributed to its antioxidant and anti-inflammatory properties. Interestingly, these same properties may also extend to relieving the symptoms of a common cold.
7. Chili Peppers
Craving something with a kick while you fight off your cold? Look no further than chili peppers! The secret weapon lies in their active ingredient, capsaicin. Studies have shown capsaicin to be linked to a reduction in postnasal drip, congestion, and sneezing. So while a fiery bowl of chili might not be your first choice when feeling achy, the heat from capsaicin may provide welcome relief from some cold symptoms. The good news is that chili peppers aren’t the only option. Other spicy foods that contain capsaicin, like jalapenos or sriracha, might offer similar benefits.
8. Cherries
Beyond the typical citrus contenders, there’s another fruit that deserves a spot on your “best fruit to eat when sick” list: cherries! These little gems aren’t just delicious; they’re also packed with anti-inflammatory properties that can help reduce inflammation in your sinuses and digestive tract, bringing relief from some of those pesky cold symptoms. And that’s not all! If a cold has disrupted your sleep, cherries can come to the rescue here too. They help reduce oxidative stress in the body, which may contribute to a better night’s rest when you’re feeling under the weather.
9. Carrots
While oranges and lemons might steal the spotlight when it comes to cold-fighting fruits, don’t underestimate the humble carrot! They might not be your first pick, but carrots can be a surprising ally when your chest feels congested or a cough wracks your body. This crunchy orange veggie is a great source of Vitamin A, which plays a vital role in maintaining a healthy immune system. Carrots also boast Vitamin C, a nutrient linked to less severe cold symptoms, especially in the respiratory tract. So next time you’re making a grocery list to battle a cold, don’t forget to toss in a bag of carrots!
10. Leafy Greens
You don’t need to ditch the veggies when you’re battling a cold! In fact, leafy greens might be just what the doctor ordered, or rather, what your immune system craves. Cruciferous vegetables like broccoli and spinach are powerhouses for immune function and cold-symptom relief. These champions are loaded with Vitamin C, Vitamin E, and Zinc, a trio of nutrients that can help reduce the duration and severity of your cold. So don’t be afraid to pile on the leafy greens next time you’re sick!
11. Kiwi
If you’re an older adult and frequent flyer on the cold and flu train, consider adding kiwifruit to your “food for cold” arsenal. This fuzzy fruit is a champion source of Vitamin C, a nutrient that strengthens the immune system and can potentially shorten the duration of a cold. While more research is needed, some studies suggest these immune-boosting benefits may be particularly helpful for older adults, children, and those with weaker immune systems. So next time a cold strikes, don’t underestimate the power of this unique and delicious fruit!
12. Fatty Fish
When it comes to “best foods to eat when sick,” don’t neglect the power of a good fish dinner! Fatty fish like salmon, tuna, and herring are champions when it comes to vitamin D, a nutrient essential for a strong immune system. This can help your body fight off a cold and potentially shorten its duration. If you’re vegetarian or vegan, eggs can be a good alternative source of vitamin D. But fish offer another potential benefit: omega-3 fatty acids. These act as anti-inflammatories and may help alleviate symptoms of conditions that often worsen with a cold, like asthma. While research on Omega-3’s direct impact on colds is limited, incorporating these fatty fish into your diet when you’re sick is a great way to support your overall well-being.
Faqs
What should I eat when sick with a cold?
Feeling under the weather? Don’t suffer through it! Studies show strategic eating can shorten your cold’s misery. Load up on vitamins A, C, and E from fruits and veggies. These champions can reduce cold symptoms and get you back to feeling your best.
How long does a cold last?
While a cold can linger for 10–14 days, some factors can influence its duration. The type of cold, any treatments you take, and your individual immune system’s response all play a role. If your cold persists beyond two weeks, consult a healthcare professional.
What’s the difference between a cold and the flu?
Colds and flu can feel similar to sneezing, congestion, and fatigue. However, the flu tends to be a harsher bully. Flu symptoms hit harder and faster, often accompanied by fever, headaches, muscle aches, and chest discomfort. Colds, on the other hand, are more likely to leave you sniffling and congested.
How to get rid of a cold fast?
Getting rid of colds fast is associated with mixing many things, like cold medicine or home treatments. It can involve changing your diet plan, like getting more protein or vitamins.
