Do you know which foods protect against colds and flu? Here’s what the most renowned nutritionists from around the world tell us about the ones that boost our immune system. Stock your pantry with these best food for cold.

Best Food For Cold – What To Eat When You Have A Cold


You never go wrong with berries when fighting a cold. Indeed, berries – strawberries, raspberries, blueberries – offer health benefits, are a source of vitamin C and moisturize. Vitamin C, an antioxidant, plays an important role in immune function. Nutritionists recommend stocking up on berries. Put them in yogurt, cereals, salads or smoothies. Treat yourself to a low-fat yogurt parfait with berries, nuts and a pinch of cinnamon.


They are full of potassium and other nutrients such as fiber and vitamin B6, and are great for strengthening your immune system. It has been found in studies that banana electrolytes are effective in boosting your energy when you are exhausted from a cold or flu. Add a teaspoon of nut butter to a simple banana cut in half or putting a few slices of this fruit in oatmeal, lean yogurt or unsweetened cereal. Also put in smoothies and baked goods like muffins, pancakes, bread.


Even if eggs were not your first choice, experts agree that they work wonders on the immune system. They contain a complete protein which is an important nutrient to fight all forms of disease. Eat yellow too. Its bad reputation, due to the cholesterol it contains, is perfectly wrong, according to scientists. Most of the protein is found in yellow. It also contains important nutrients – zinc and selenium – to protect against diseases.


If you only eat barley in soups, you may not know the myriad of health benefits it provides to your immune system. Barley is a good source of fiber and selenium, which has an excellent effect on the immune system due to its antioxidant properties. Put barley in salads that contain fruit, and in dishes based on vegetables, nuts, seeds, legumes and fresh herbs. Try barley with mushrooms, spinach, beans cannellini and thyme. It can be used for risotto and pilaf recipes also. Consider adding barley to chicken, mushroom or vegetable soups. Nutritionists also suggests eating Barley for breakfast.


At lunch or dinner, if you think you are going to get sick, put salmon or tuna on your plate; they are full of protein. Studies show that a diet containing fish oils with a high content of DHA (present in fatty fish) stimulates the activity of B lymphocytes, the very important white blood cells of the immune system. If you don’t really like seafood or salmon or tuna, take your fish oil in the form of nutritional supplements. You will take advantage of its exceptional properties for the immune system in addition to absorbing polyunsaturated and monounsaturated fats excellent for the heart.

Foods fortified with vitamin C

When you’re sick, you don’t necessarily want to cook. Resist the temptation to have dishes delivered to you. Eat foods rich in vitamin C that are quick to prepare. Vitamin C is essential for your immune system. It is added to many foods; in the list of ingredients, it appears under the names of ascorbic acid or of preservative.


It is a very trendy fermented tea that quickly disappears from grocery store shelves. It is packed with essential nutrients for your immune system: B-complex vitamins, vitamin C and zinc. Kombucha also contains various strains of probiotics that are great for your intestines and have properties that boost immunity.


Yogurt is a good source of protein, especially Greek yogurt, which plays a role in the body’s defense mechanisms. Choose yogurts that contain live cultures. They will provide you with probiotics, the good bacteria that can reduce the severity of a cold or flu. If you’re not feeling well, eat a lightly flavored individual yogurt, such as vanilla. Sprinkle it with nuts or seeds and fresh berries for a supply of essential nutrients like fatty acids, fiber and vitamin C.

Nuts and nut butters

Whichever form you choose, whole or mashed nuts are a great way to increase your dietary protein while adding some essential fats to what you eat; it is very important when you are sick. Essential fatty acids promote healthy skin and mucous membranes, which can act as a barrier to prevent germs from invading your body. Nuts and seeds contain good amounts of selenium, vitamin D, zinc and copper, which are useful for maintaining and boosting your immune system.

Sweet potatoes

You probably knew that sweet potatoes – one of the best vegetables for health – are a good addition to a meal. But did you know that they contain vitamin A, a nutrient that strengthens the immune system? An average sweet potato provides you with 100% vitamin A for the day. This vitamin helps regulate the immune system and protect you from infections by ensuring the health of your skin and tissues.

Cruciferous vegetables

You may not want a stir-fry when you have a congested nose and a raspy throat, but crucifers like broccoli, bok choy and kale contain the nutrients you need to convalescence. Broccoli in particular contains vitamin E, an excellent antioxidant against colds and flu. Eat it, in soup, in salad or raw with a Greek yogurt dip.


This flowering plant is much more than a condiment. Ginger relieves cold and flu symptoms by reducing congestion and stimulating blood circulation. Gingerol, its active ingredient, has antimicrobial properties. Sprinkle grated ginger on baked carrots, sweet potatoes or squash. Drink unsweetened ginger tea to soothe your sore throat.


The main reason why your mother and doctor recommend that you stay hydrated when you’re not feeling well is that your body contains 60% water, so it takes a lot for it to work well. When we get dehydrated, our whole body and especially the immune system suffers. This is why we have to drink lots of water and other calorie-free drinks when we are sick. A few drops of any citrus fruit will give your water a better taste. Coffee and tea are also good choices, if your stomach tolerates them.


So, the next time you have a cold, eat these food items to relieve it. Did we miss any cold-relieving food item in our list? Let us know in the comments below. We’ll make sure to add it to our list.

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