What foods you must have when you are down with cold

1. These 12 foods will help you fight cold easily

These 12 foods will help you fight cold easily

It is that time of the month, when you worry about the upcoming sweaty season and say good bye to the winter season with a heavy heart! These weather changes lower the immunity levels as well which increases the chances of cold & flu in your body. No matter how much you rest at home, you still would be having a runny nose and a sniffle, which is not easy to handle! During this phase, it’s important that you hydrate yourself well to clear out the congestion in your chest. Apart from hydration, it’s equally important to consume such foods that are rich in vitamin C and are warm in nature. To shoo away this nasty cold and strengthen your immune system, you must have these 12 foods.

2. Green Leafy Vegetables

Green Leafy Vegetables

You will be surprised to know that green leafy vegetables like collard greens, kale, and cauliflower can do wonders for those having cold & flu. The reason why leafy vegetables are good is that “Green leafy vegetables are loaded with phytonutrients, especially flavonoids, that enhance your immune function and help us recover faster,” says Kavita Devgan, a renowned nutritionist based in Delhi.

3. Spicy Foods

Spicy Foods

Often it is said that a food which is too spicy, will make your gut upset! However, you should be having more of such foods during cold & cough, as they can ease congestion and clear out the sinuses. When the body is warm, it loosens the mucus that helps you breathe better than before. Foods like wasabi, hot sauce, horseradish, and even chilli pepper might bring water to your eyes, but will help you a lot during cold.

4. Chicken Soup

Chicken Soup

Studies have shown that sipping hot fluids helps you release congestion while clearing the nasal passage. Chicken soup is one such food that will ease your cold condition! You will also be surprised to know that this soup has anti-inflammatory properties that works like magic on sore throat.

5. Citrus Fruits

Citrus Fruits

Citrus foods may not treat cold completely, but fruits like orange, lemon & lime, and grapefruit should be eaten during this condition. These fruits have flavonoids that can improve the overall function of immune system.

6. Hot Tea

Hot Tea

It’s the common solution for all the people who have symptoms of cold. One can have ginger tea or masala chai to get some warmth. Ginger has anti-inflammatory properties that will help you relieve sore throat quickly.

7. Garlic


Garlic has antibiotic and antiviral properties which are known to cure seasonal cold and flu. Devgan says, “Garlic helps shorten the cold and fends off that horrible continuous nose and eyes’ drip that’s the most irritating part of a cold. It stimulates the immune system and acts as an expectorant.”

8. Sweet Potatoes

Sweet Potatoes

This is an underrated vegetable and most people do not know that it’s a healthy vegetable that can-do wonders on your body. Sweet potato is an excellent source of vitamin A and beta-carotene, which is important for the growth and development of immune system.

9. Blueberries


The antioxidants present in blueberries improve the immune system while helping you fight off cold.

10. Coconut Water

Coconut Water

During cold, one of the common things that people miss out on, is hydrating one’s body. It’s important to hydrate your body sufficiently and for the same, coconut water is the best supplement. It has electrolytes present in it that rejuvenates the body.

11. Fennel Seeds

Fennel Seeds

Also known as saunf, fennel seeds are equally important during cold and cough. They contain creosol and alpha-pinene that can help you a lot in loosening the cough

12. Turmeric


It is one of the best-known spices in the cooking world that has powerful medicinal properties and is known to treat a lot of diseases. To fight cold and cough, one should have turmeric tea at night and just sleep on it! Also, Devgan says, “Turmeric works as a tonic to relieve congestion and soothe headaches and cough.”

13. Carrot


You need to have more white blood cells to ward off cold and cough and carrot is one such vegetable that can help a lot in this. Carrot is known to be a rich source of A & B1 that keeps diseases at bay.