1.Chicken Soup
SHUTTERSTOCKYep. 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
SHUTTERSTOCKVitamin 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
SHUTTERSTOCKKissing 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 cousin’s 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.
4.Ginger Tea
SHUTTERSTOCKGinger 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.