Foods To Eat When Suffering From Cold and Flu

Having a cold makes us feel tired, cough, sneeze and have a runny nose. Some even experience watery eyes, headaches, achy muscles, sore throat and even a low fever – just 1 to 2 degrees higher than usual. This condition can be caused by more than 100 viruses.

According to studies, there are certain foods packed with vitamins, minerals, and antioxidants that would serve us our best defense against colds and can keep our body strong.

Foods That Help Boost Our Immune System


This leafy green is a powerhouse of vitamin A, which has an anti-inflammatory effect and helps improve the immune system. Aside from this, it is also packed with iron, a beneficial nutrient needed for delivering oxygen to the cells. Not getting enough iron can make our bodies weak and more exhausted.

Fermented Foods

Generally, fermented foods protect us from colds. They have been linked to reduced duration of a cold and may decrease our likelihood of getting sick. This includes miso, sauerkraut, kimchi, and tempeh.

Hot Tea

Sipping on tea throughout the day is one of the best remedies for many symptoms associated with colds and flu. It acts as a natural decongestant, helping clear the sinuses of mucus. In addition to this, teas also contain polyphenols, which have a range of benefits from antioxidant and anti-inflammatory action to anti-cancer effects.


Eat more shrimps. They are high in protein and omega-3 fatty acids that promote a healthy immune system. Omega-3s provide an anti-inflammatory benefit for long-term health and recovery.


According to Harvard Health Publishing, kale is loaded with tons of vitamins and minerals that can help boost our immune system and lower our risk of getting sick. It has a significant amount of vitamin A, vitamin C, vitamin K, vitamin E, iron, manganese, calcium, and potassium.


This super healthy fruit works great for those who are sick because of its vitamins minerals, and healthy fats (oleic acid) that help to decrease inflammation while also playing a role in immune function. They’re also soft, relatively bland and easy to eat.

Chicken Soup

Chicken soup hydrates and provides protein that can help the body heal. Combine chicken with veggies to make it a filling, nutrient-packed meal.


Tomatoes have a high concentration of vitamin C which can help fuel the body’s immune system. According to studies, vitamin C is an important part of the strength of the body’s phagocytes and t-cells, two major components of the immune system. Deficiency in this nutrient can lead to a weaker immune system, thus making the body prone to illnesses.


Enough amount of fluid is needed to prevent headaches and dehydration as well as to regulate temperature and assist kidneys in flushing out toxins.