17 Foods to Eat When You Have a Cold

Some foods are especially good to eat when you're sick. When you have a common cold, you might focus more on getting plenty of sleep than eating or drinking—except fluids to keep you hydrated. However, eating certain foods and drinks can offer some relief from the symptoms of a cold.

If you're wondering what to eat and drink when you have a cold, a few options include bananas, chamomile tea, turmeric, and pomegranate juice. Read on to learn about other cold-fighting foods and drinks, including how to add them to your diet for common cold symptom prevention.

1. Bananas

Bananas are one of the easiest foods on the digestive system and tend to remain one of the few appealing foods when your appetite diminishes due to illness. This fruit contains fructans, which are sugars that have antiviral properties and can promote immunity.

You can eat bananas as they are or mix them into other tasty treats. Mash and drizzle them with raw honey and freshly grated ginger, blend them into a smoothie, or freeze and eat them as a popsicle.

2. Berries

If you have a cold, try eating berries. From blueberries to raspberries, these fruits have several healthful antioxidants, anti-inflammatory, and antiviral properties.

Berries are versatile; add them to water, smoothies, salads, and more. If you need a quick snack, you can enjoy them alone or with yogurt and granola.

3. Broth

Broth is a hot, water-based fluid often used for soups that you should consider sipping if you have a cold. The liquid has anti-inflammatory properties. There are also amino acids and minerals that help support the immune system in broth.

Opt for vegetable broth flavored with add-ins like garlic, ginger, cayenne powder, turmeric, and black pepper. You can also use store-bought bone broth or make your own from beef, buffalo, chicken, or even elk bones.

4. Carrots

Carrots may be added to broths or soups for flavoring, but they can be helpful for the immune system as a bonus. The root vegetable contains beta carotene, which is a vitamin A carotenoid. Vitamin A helps with immune system functioning.

You can snack on raw carrots, drink carrot juice, or add a few more to a soup or while making broth.

5. Chamomile Tea

A hot cup of chamomile tea may positively impact sleeplessness, which can help you feel better quickly.

Researchers also found that chamomile is a helpful antioxidant. That is due to chemicals found in the herb called flavonoids. Flavonoids—also found in apples, kale, and onion—have anti-inflammatory properties that may help you feel better when you're sick.

Sip the drink hot or iced, or use steeped chamomile tea as a liquid base for smoothies or oatmeal.

6. Cherries

The high-antioxidant properties in tart and sweet cherries are due to their high vitamin C content. Although foods containing vitamin C do not prevent you from catching a cold, they can help ease your symptoms if you become sick.

Additionally, cherries support healthy sleep due to their natural melatonin content. Restful sleep is key to fighting off viruses and bacteria that make us sick. A lack of sleep can weaken your immune system.

Try dried tart cherries—or stir some into nut butter—to enjoy as a snack.

7. Citrus Fruits

Citrus fruits such as oranges, lemons, and limes contain vitamin C and folate. These two nutrients can help support your immune system function.

Besides consuming orange juice, you might consider adding lemon or lime juice to water. Eating oranges or other citrus fruits can also be helpful.

8. Garlic

People have used garlic to ward off illnesses, fight infections, and treat wounds for ages. Some research lends credibility to garlic's immune-supporting capabilities, such as containing fructans like bananas. However, research has been mixed, and more is needed to determine garlic's effectiveness for common cold prevention or treatment.

If you think garlic may be helpful, include a clove in your next meal or add a garlic supplement to your daily vitamins. You can even toast up some sourdough bread, drizzle it with olive oil, and top with chopped raw garlic, sea salt, and herbs for another tasty way to eat garlic.

9. Ginger

Ginger mainly helps ease nausea and vomiting. However, it also possesses numerous anti-inflammatory nutrients that may eliminate infections in your upper respiratory tract. Still, limited studies demonstrate the effectiveness of ginger's anti-inflammatory impacts.

To reap its benefits, opt for fresh ginger root. Slice or grate and add it to tea, broth, smoothies, and juice. Or sprinkle some over fresh fruit.

10. Kale

Kale is considered a cruciferous vegetable with many vitamins and minerals. The veggie helps promote immune system function with vitamin C and flavonoid content.

You can add kale to salads and smoothies or snack on baked kale.

11. Peppers

Peppers, including cayenne powder, help thin mucus and relieve nasal congestion. Researchers found that capsaicin—the compound that gives spicy peppers their heat—may also help suppress coughing fits.

Add a pinch of ground cayenne powder to your tea, soup, or broth.

12. Pomegranate Juice

Pure pomegranate juice is another drink that supports immunity via its antimicrobial and anti-inflammatory activity. Polyphenols are antioxidants found in pomegranate juice that combat viruses and may minimize symptoms.

Sip on pomegranate juice, add splashes of it to water or chamomile tea, blend it into smoothies, or freeze it in BPA-free molds—along with pureed banana and ginger root—to make popsicles.

13. Raw Honey

In addition to its antimicrobial and anti-inflammatory properties, some research shows that raw honey eases coughs among children. Researchers reported that manuka honey helps bolster immunity, protecting people from many viruses and bacteria.

Eat it off a spoon before bedtime to soothe your throat and potentially relieve a cough, or stir it into your chamomile tea. Just be sure not to give honey to children under 1, as it can cause botulism.

14. Spinach

Spinach is another cruciferous vegetable that can help your immune system if you have a cold. It has immunity-supporting vitamins like vitamins C and E. Vitamin E keeps the immune system strong, has antioxidant properties, and helps cells perform different functions.

If you want to eat more spinach, put it in salads or smoothies. You can also steam or sautée the vegetable or make it part of sauces or soups.

15. Soup

While a steaming hot bowl of soup is not necessarily a cure for a common cold, it can help relieve symptoms.

The steam from soups helps move mucus through the nose, relieving congestion. Also, soup is fluid primarily; it can help keep you hydrated. If you are vegetarian or vegan, opt for a chickpea noodle soup or other veggie-based hot soup. If you consume animal products, try having chicken noodle soup.

16. Turmeric

Curcumin, the natural turmeric compound responsible for its vibrant color, is a potent anti-inflammatory compound. Curcumin has several health benefits, like reducing inflammation.

However, on its own, turmeric is a weak antioxidant. Research suggests that combined with black pepper, curcumin's potency and turmeric's beneficial effects are amplified.

Sprinkle a combination of turmeric and black paper into a smoothie, soup, broth, or a plate of cooked vegetables.

17. Walnuts

In addition to being one of the most common anti-inflammatory foods, walnuts contain several nutrients that are crucial in supporting the immune system. Those include vitamins E and B6, copper, and folate.

It turns out that some of the components of walnuts can increase your ability to concentrate and improve your energy. That's important because unchecked stress can weaken your immune system.

Pair walnuts with dried tart cherries as a snack, or chop and use them as a garnish for fresh fruit or cooked vegetables.

A Quick Review

While you may not feel like eating, some foods are good to eat with a cold. Many foods and drinks, such as citrus fruits or pomegranate juice, can be good to consume if you have the common cold. These foods and drinks will not cure a cold, but they may help relieve symptoms to help you feel better. See a healthcare provider for other cold remedies and treatments if your cold symptoms worsen or don't go away.