Although unfortunately there is no “miracle cure” for a cold, some foods can help alleviate symptoms and make recovery less uncomfortable.
In fact, some of these foods can help with hydration, others reduce inflammation, and still others support the immune system.
Here’s a practical guide to discovering which foods to choose (and which to avoid) when you have a cold, to improve your well-being with a little extra attention at the table.
Winter Skin, Winter Win: 5 Hydrating Heroes to Combat the Cold
What to Eat (and What Not to Eat) When You Have a Cold
Chicken Soup
Chicken soup is not just an old tradition, but one of the best choices when you have a cold. This dish, rich in nutrients and easy to digest, offers the dual benefit of hydrating and helping to reduce inflammation.
The secret ingredient that helps recovery? Cysteine, an amino acid that helps thin mucus, making breathing easier and relieving congestion. Not to mention, a nice steaming bowl can also provide a feeling of comfort and well-being, which is always appreciated when you feel weak.
Citrus Fruits Combat Cold
Oranges, grapefruits, and mandarins are trusted allies against the cold. Their high vitamin C content helps the immune system fight off viruses, and some studies indicate that increasing vitamin C intake during a cold can slightly shorten its duration.
If you’re not a fan of citrus fruits, you can opt for kiwi, which contains nearly double the vitamin C of an orange.
Eating fresh fruit when you’re sick also helps keep you hydrated, a crucial aspect of fighting a cold.
Milk and Dairy Products
Many people avoid dairy when they have a cold, fearing it may increase mucus production. In reality, there is no scientific evidence supporting this theory.
Yogurt and milk, in fact, provide essential protein and calcium for recovery. Not only that, the probiotics in yogurt are known to support gut health, which is important for the immune system. When you’re sick, the gut microbiome plays a key role in fighting infections and staying healthy.
Chili Pepper
A little chili pepper can work wonders for relieving cold symptoms. Capsaicin, the compound that gives peppers their spicy flavor, helps clear nasal passages and thin mucus, making breathing easier.
Not only that, capsaicin also has mild analgesic properties, so it can help soothe a sore throat.
Honey
Honey is a powerful natural ally against the cold, thanks to its antimicrobial and soothing properties. Besides calming an irritated throat, this sweet food creates a protective layer that reduces the discomfort associated with coughing.
Additionally, its antioxidants help reduce inflammation and support tissue repair. Manuka honey, in particular, is considered the most effective for its specific antimicrobial properties, although it is more expensive than other varieties.
Garlic
Garlic is known for its antiviral and antibacterial properties, making it an excellent ally in the fight against the cold. It contains allicin, a compound that supports the immune system by stimulating the production of white blood cells.
Bananas
Bananas are particularly suitable when you have a cold, thanks to their ability to provide energy quickly without straining digestion. Rich in potassium, vitamins, and fiber, this fruit helps balance fluids in the body and supports immune function.
The fiber in bananas also promotes good gut health, aiding in a faster recovery.
Ginger
Ginger is Really Good for You! Do You Know Why?
For centuries, ginger has been used as a natural remedy for various ailments, including the common cold. Gingerol, a bioactive compound in ginger, has anti-inflammatory and antioxidant properties that help reduce a sore throat and inflammation.
Finally, ginger is known to relieve nausea, so it can be a valuable support if the cold also brings nausea or general discomfort.
Nuts, Seeds, and Dried Fruit
When you have a cold and lack appetite, nuts, seeds, and dried fruit can provide valuable nutrients without requiring large quantities. Rich in vitamins, minerals, and fiber, they help keep the body hydrated and support the health of the gut microbiome, which is essential for a strong immune system.
Not only that, dried fruit and seeds of any kind are also great choices for a practical and healthy snack.
Curry
Curry is a true mix of ingredients that act against cold symptoms, such as garlic, ginger, and chili pepper; each of which offers anti-inflammatory, antimicrobial, and decongestant properties.
If you’re too weak to prepare multiple dishes, a plate of curry can contain everything needed to help the body fight the cold.
Foods to Avoid When You Have a Cold
Alcohol
Alcohol is not a friend of the cold. Alcoholic beverages contribute to dehydration and can increase inflammation, further compromising the already weakened immune system.
It’s better to replace after-meal liquors with a warm herbal tea with lemon, honey, and ginger for soothing effects.
Caffeine
Caffeine should also be consumed in moderation when you have a cold. Among other things, as a stimulant, caffeine increases urine production, contributing to dehydration and making it harder to expel mucus.
Reducing coffee and opting for herbal tea helps maintain optimal hydration and promotes rest, essential for quick recovery.
Sugars
Simple sugars, like those found in sweet snacks and energy drinks, can cause energy spikes and crashes, which are not ideal when you’re already weakened by a cold.
It’s better to opt for whole foods that help maintain stable blood sugar levels.
Fried Foods
Fried foods, rich in fats and hard to digest, cause inflammation and can burden the digestive system. When you’re sick with a cold or flu, it’s better to choose light and nutritious dishes that provide energy without overloading the body.
Salty Foods
Excessively salty foods should also be avoided during a cold. This is because salt causes water retention and dehydration, hindering the body’s ability to expel excess mucus. Replacing salt with herbs and spices allows you to enjoy meals without overloading.
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This article first appeared on Grazia.it
