Foods That Helps To Bid Goodbye To Cold And Flu

 Cold and flu usually go away after a week without treatment. However, it is essential to eat healthy foods when suffering from these everyday ailments. Eating the right healthy nutritious diet will quicken the recovery period and help relieve some symptoms.

Read on further to know about foods and drinks which help relieve symptoms and give the body the energy and nutrients it needs to fight the cold or flu.

Increase intake of fluids

You must drink plenty of fluids frequently throughout the day to combat the increased amounts of water the body loses due to runny noses, sweating and fever. The body will get dehydrated if fluids are not taken properly.

Drinking fluids is also important for a speedy recovery and the fluids help relieve congestion and loosen mucus in the nose. The body performs its functions at its best only when it is properly hydrated.

So sip on water and warm teas all day long to fight dehydration and help ease flu symptoms during the sickness.  Water is most important but you can also drink juice, herbal teas, ginger tea, lemon and honey tea.

Avoid alcohol and caffeinated drinks such as coffee as they can have a dehydrating effect.

Broths and chicken soup

Broths are known to be one of the best healthy foods to consume when suffering from cold or flu. Broth can help deal with or prevent dehydration in the body during sickness. Warm broth will help soothe a sore throat and also help in relieving congestion.

You can have meat and vegetable broths during meal times when you are experiencing flu symptoms.

Chicken soup is the most popular food for people when they are suffering from symptoms of cold and flu. Many people swear by chicken soup and its effects. It has been consumed for centuries as a healthy remedy for illnesses.

Chicken soup has the benefits of broth with additional ingredients. The chicken pieces in the soup provide iron and protein for the ill ridden body. Chicken soup reduces inflammation, which helps in turn to clear mucus in the nose and reduce congestion. The hot steam from the soup also helps in relieving congestion.

You can consume chicken soup throughout the duration of cold or flu to provide your body with nutrients and to stay hydrated and reduce cold symptoms.


Garlic has been used as an alternative medicine to treat various ailments for many centuries in the Eastern countries. It is extremely popular in India and has become so over the world for its benefits in treating many illnesses and conditions. Some studies conducted have shown that garlic can increase immunity in flu patients and also reduces the severity of cold symptoms.

It is very beneficial to consume garlic in every meal you take. You can either eat garlic in raw form or add it to cooked food. Garlic is popular for its immune enhancing effects in sick people and should be eaten daily.


Yogurt is another excellent healthy food to consume when the body is sick and it is popular in many countries over the world. Yogurt containing live cultures has been known to help boost the immune system . Yogurt contains many essential nutrients including protein which is an important macronutrient for maintaining the health of the body especially during a cold or flu. It also helps soothe sore throat symptoms during cold.

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Have a cup of yogurt or eat with rice every day for the duration of sickness. You can also consume yogurt daily even if you are not sick to prevent the onset of a cold.

Vitamin C foods

Vitamin C is one of the most important nutrients to help boost the immune system in the body. Vitamin C is especially needed for people suffering from illnesses including flu and cold. They help fight cold and fasten the recovery period.

Consume foods rich in vitamin C such as oranges, lemons, tomatoes, peppers, pineapples, broccoli, and guava. Snack on these foods all day long when you are feeling flu or cold symptoms.

Broccoli is very beneficial as it contains vitamin C and E which are immune boosting. It also contains fiber and calcium. Eating foods containing broccoli like broccoli soups will benefit your sick body.

Vitamin E foods

Vitamin E foods play an important role in supporting the immune system especially when the body is sick. Vitamin E has potent antioxidant properties helping cell from damage caused by free radicals. It also helps fight bacteria and viruses and boosts the immune health of the body.

Consume vitamin E rich foods such as leafy greens, almonds, sunflower seeds, broccoli, blueberries, and whole grains. Leafy greens can include spinach, kale, brussel sprouts, collards. Add these healthy foods to your diet to maintain a functioning body.

You can eat some of these foods by blending them and making a nutritious smoothie. It is recommended to eat these vitamin-rich foods throughout the duration of a cold.



Tags: What to eat when you have a cold and cough, Foods that fight colds, What not to eat when you have a cold

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Janet Fudge

Janet Fudge writes on general health topics for She holds a post-graduate diploma in Public Health with a major in epidemiology. During the outbreak of COVID-19, Janet actively volunteered in vaccination drives throughout the state of Iowa. She lives in Iowa with her husband and two children.