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20 Foods That Will Help You Survive The Cold and Flu Season

TG, wine is on the list.

by Leah Zerbe, Marissa Miller and Ashley Martens
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Being sick is the worst. Besides a cough and stuffy nose, a common symptom that accompanies a bout of the common cold or flu is loss of appetite. Between afternoon naps and boxes of tissues, the last thing you want to do is eat, but it's important to keep up your strength so your body can fight off those foreign invaders. You know foods are not all created equal and may already have some idea of what to eat when sick.

“Since a cold and the flu are both caused by viruses, foods with antiviral properties may speed up recovery,” says Monica Auslander Moreno, RD, a nutrition consultant for RSP Nutrition.

You may be tempted to indulge in junk food, but think twice before ordering a pizza and reaching for that bowl of ice cream. “Infections can cause temporary shortages of essential nutrients, particularly protein, B vitamins, copper, iron, vitamin C, and zinc,” says Melinda R. Ring, MD, an integrative and internal medicine physician at Northwestern Medical Group. “A better choice will be nutrient-rich fruits and vegetables.” Nutrient deficiencies make it harder for the body to fight off an infection and increase the risk of complications such as pneumonia, she adds.

Alcohol, caffeine, greasy food, and high-fiber foods are also no-gos, according to Kristin A.R. Gustashaw, RD, at Rush University in Chicago. Alcohol and caffeine are dehydrating and hamper your immune response, while oily and fiber-packed foods are hard to digest and may worsen any GI symptoms you have. “Staying properly hydrated helps process toxins out of your body,” Gustashaw notes.

Wondering what's on the menu when you are feeling under the weather? Grab a paper and pen and make that grocery list with these expert recommendations.

Meet the experts: Monica Auslander Moreno is a nutrition consultant for RSP Nutrition. Melinda Ring is an integrative and internal medicine physician at Northwestern Medical Group. Kristin A.R. Gustashaw is a nutritionist at Rush University in Chicago.

1

Chicken Soup

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Yep. There's a reason your mom always had a bowl of this at the first sign of a stuffy nose or other cold symptoms. Not only does chicken soup provide the fluids you need to help fight off viruses, but it also reduces the inflammation that triggers symptoms and leads to more colds.

Chicken noodle soup is a good source of sodium and potassium, and it's loaded with immune-building nutrients, says Gustashaw. Carrots, celery, and onions provide vitamins A and C, while the main star of the show, chicken, packs a ton of protein and zinc.

Not to mention, warm liquids are soothing to your throat and can help relieve sinus congestion, Gustashaw notes. Plus, water is the main ingredient in soups, which means you will be replenishing much-needed fluids while enjoying this hearty and nutritious homemade meal.

2

Citrus Fruits

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Vitamin C, most commonly found in citrus fruits, is an antioxidant that can help boost immunity. So start eating C if you aren't already, and make it a part of your routine to shore up your immune system for next time. Get your dose from supplements or from vitamin-packed citrus fruits, red bell peppers, broccoli, Brussels sprouts, butternut squash, papaya, sweet potatoes, and tomatoes.

3

Garlic, Onions, And Leeks

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Kissing is kind of out of the question when your nose is running like a hydrant, so you might as well indulge in this pungent garnish (along with its antiviral cousins onions, chives, and leeks) to fight that nagging cold.

“It has long been revered in its ability to help natural killer cells purge the body of invaders,” says Moreno. Garlic, in particular, contains allicin, which is associated with antibacterial, antifungal, antiviral, anti-parasitic, and antioxidant properties.

These foods are also good sources of vitamin C, and they may help improve gut barrier function, Gustashaw notes.

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4

Ginger Tea

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Ginger earns its distinction as one of the best foods for a cold thanks to a chemical called sesquiterpenes, which specifically targets rhinoviruses, the most common family of cold viruses, as well as substances that suppress coughing. It also contains anti-inflammatory gingerols that can fight infection.

Adding a couple of tablespoons of shredded ginger root to your green tea could do the trick, but you can also look for ginger tea, ginger chews, or real ginger ale, although most of the canned stuff has very little real ginger.

5

Honey

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Honey is often touted as a cure-all for everything from burns (put raw honey on a burn as soon as possible to speed up healing) to cuts and scrapes (honey's natural antiseptic properties allow it to work a bit like hydrogen peroxide).

Because it coats your throat, it's one of the best foods for a cold and sore throat, and its natural antioxidant and antimicrobial properties help fight infections from viruses, bacteria, and fungi.

Honey may also help reduce the frequency of your cough as well as improve upper respiratory function, Gustashaw says. It may even improve sleep quality, which you definitely need when you are sick.

6

Kefir

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Kefir is loaded with probiotics that strengthen your immune system, says Mike Roussell, PhD. With more protein than yogurt and milk, it also regulates digestion, enabling your body to actually use all the calories and nutrients you consume when you're feeling under the weather, he says.

Probiotics may even help to shorten the length of the flu, Gustashaw says. Some may also contain essential nutrients like potassium and vitamins A and C.

Other fermented foods like sauerkraut, dill, carrots, kimchi, and kombucha also get the job done by populating your gut with good bacteria, thereby potentially preventing colds.

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7

Brazil Nuts

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A single ounce of Brazil nuts contains well above your recommended daily value for selenium, a mineral that helps boost your immunity. Having enough selenium in your body increases its production of cytokines, which help remove the flu virus, says James A. Duke, PhD, the author of The Green Pharmacy Guide to Healing Foods.

Other primo sources of selenium include lobster, oysters, clams, crabs, and tuna.

8

Red Wine

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The resveratrol and polyphenols in red wine work the same way that beneficial bacteria in yogurt do, says Duke: When cold and flu viruses enter you system, they start to multiply, and these compounds prevent that from happening.

9

Mushrooms

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While mushrooms have long been a staple in Chinese healing, they’re having a modern medicinal moment. They likely have antiviral properties, thanks in large part to their rich vitamin D content, Moreno says. They produce cytokines, a cellular protein, which helps fight off infections. Their polysaccharides are another class of compounds that boost immunity.

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10

Carbohydrates

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Yep, carbs are your friend—especially if you hit the gym often. “Taking in carbs while you’re training helps counter immune dysfunction and immune inflammatory responses due to the stress hormones released during hard exercise.” Translation: Those carbs are helping your body stay strong and fight off cold symptoms.

One note, though: Lower fiber and low-fat options like pretzels, saltine crackers, and white toast are all easy to digest if you are not able to keep foods down, says Gustashaw.

11

Fatty Fish

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Vitamin D helps keep your immune system strong, and Roussell says the vitamin D content in fatty fish like salmon can help maintain optimal blood levels when your body isn't converting much of the vitamin from sunlight. Bonus: Stocking up on vitamin D may help fight certain cancers, strengthen bones, and aid in weight loss too, he adds.

12

Lamb

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Due its high zinc content, lamb is a strong contender for one of the best foods for a cold, Moreno says. One recent study found that consuming zinc at the onset of a cold shortened it by one day, and consuming a preventative tablet daily reduced its severity. Other great zinc-packed options include pumpkin seeds and chickpeas.

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13

Tomatoes

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If you’re vegan, tomato soup is an awesome chicken noodle soup alternative. Tomatoes are rich in the antioxidant lycopene, and a study from The Journal of the American College of Nutrition found that eight weeks of lycopene supplementation decreased markers of oxidative stress (an imbalance of free radicals and antioxidants in the body that occurs during infection), says Megan Meyer, PhD, the director of science communication at the International Food Information Council Foundation.

14

Leafy Greens

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Salads are especially great when you’re experiencing cold symptoms. “Leafy greens are a source of vitamin E, a potent antioxidant,” says Meyer. While the majority of studies looking at the anti-viral properties of vitamin E have been conducted in animals, an observational study published in the journal Nutrition Research found that supplementing your diet with 200 IU of vitamin E per day might significantly reduce the frequency and severity of lower and upper respiratory infections.

15

Popsicles

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“Hydration is key when you get sick,” says Meyer. “The CDC recommends drinking plenty of water and other clear liquids to prevent dehydration." Yes, slurping a popsicle totally counts. "Popsicles can be a helpful way to encourage hydration if drinking liquids is a hurdle when you’re feeling under the weather,” says Meyer.

They can also be soothing on the throat and cooling if you have a fever, Gustashaw says. “Consider making your own handcrafted popsicles with beverages like Gatorade, Pedialyte, and vitamin-infused water,” she suggests.

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16

Dark Chocolate

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Definitely think about keeping up your square-a-day habit when you’re feeling under the weather. Dark chocolate contains a bitter alkaloid called theobromine that has been proven in some studies to reduce inflammation caused by a cold, according to Meyer.

17

Fennel

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If you’re not a huge licorice fan, fennel can be an acquired taste, but it’s worth exploring on a sick day when you’re desperate for relief. According to Meyer, fennel’s essential oils may exert some anti-viral and anti-influenza activity.

Fennel also contains antiviral components and can boost the immune system and decrease inflammation, says Gustashaw.

18

Elderberry Extract

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You know berries are super potent in disease-fighting compounds, thanks in part to their anthocyanin levels, which produce those gorgeous jewel tones. But you might want to opt for a lesser-known berry this time around.

A study from the Journal of International Medical Research found that elderberry extract, in particular, more effectively protected against influenza and alleviated the severity of a respiratory virus four days quicker than a placebo. And when you catch a cold, four days can feel like an eternity.

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19

Green Tea

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Another great way to stay hydrated when you are sick is by sipping a mug of green tea. It is full of antioxidants and contains catechin, which can help improve the immune system, says Gustashaw. Green tea may also help suppress viral growth.

Not a fan of the bitterness? Add a spoonful of honey, which, as you know, is another good food to incorporate when you are feeling under the weather.

20

Beets

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Okay, so beets may taste like dirt, but they come with major health perks, especially when you're bedridden with a cold or the flu. They contain antioxidants called betalains that may help reduce inflammation caused by infections, Gustashaw says.

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Leah Zerbe

Leah Zerbe is an online editor for Rodale News, where she covers the food system and environmental health issues. Prior to working at Rodale, she worked for NBCPhiladelphia.com and the Philadelphia Daily News. She and her husband run Potter's Farm, a sustainable farm in Pennsylvania.

Headshot of Marissa Miller
Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in The New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.
Headshot of Ashley Martens
Writer


Ashley Martens is a Wellness Writer based in Chicago, Illinois. With a digital marketing background and her knowledge of general nutrition and a lifelong passion for all things health and wellness, Ashley covers topics that can help people live happier and healthier lives. 

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