What to Eat When You Have a Cold ? | 14 Foods to Eat Here

Chamomile tea
its consumption increase in antibacterial activity in the body. ability to support sleep, which protects immunity. drink it for better sleep quality hot or iced, or use steeped tea as the liquid for smoothies or oatmeal.
Turmeric
Curcumin, the natural compound responsible for vibrant color in turmeric, is a potent anti-inflammatory compound. boost immune cell activity and enhance antibody responses. combine turmeric with black pepper, which significantly ups curcumin bioavailability. Sprinkle a turmeric black pepper combo onto a smoothie, soup, broth, or cooked veggies.
Dried tart cherries
the high antioxidant content in dried tart cherries are tied to a bolstered immune system, reduce the risk of upper respiratory tract symptoms. These gems also support healthy sleep due to their natural melatonin content. people who don't get enough sleep or quality sleep are more likely to get sick after being exposed to a virus, such common cold. Pop them as is, or stir into nut butter and eat off a spoon.
Walnuts
top anti-inflammatory foods contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. reduce psychological stress. That’s vital because unchecked stress weakens immunity. Pair walnuts with dried tart cherries as a snack, or chop and use as a garnish for fresh fruit or cooked veggies.
Extra virgin olive oil
or EVOO possesses antibacterial properties that can reduce your risk of becoming sick. Its antioxidants protect against immune-mediated inflammatory conditions, including diabetes, obesity, rheumatoid arthritis, and inflammatory bowel disease. Saute your leafy greens in EVOO, or drizzle over a nutrient-rich, easy to digest carb, like the skin on potatoes.
Soup or broth
For decades, caretakers have been doling out chicken or other broth-based soups to cold sufferers. The steam from soup or broth speeds up the movement of mucus through the nose to relieve congestion. A healthy soup also helps reduce inflammation.
catching cold triggers an inflammatory response in your upper respiratory tract, which contributes to symptoms like a stuffy nose. Also, the salt from soup or broth will cause your body to retain more water, and easing dehydration can help lessen symptoms like headache and dry mouth. If you don’t eat chicken, opt for vegetable broth, flavored with add-ins like garlic, ginger, cayenne, turmeric, and black pepper.
Cayenne pepper
Spicy peppers, including cayenne powder, help thin mucus to relieve nasal congestion. Capsaicin, the compound that gives spicy peppers their heat, may also help suppress a cough. Add a pinch of ground cayenne to your tea, soup, or broth
Garlic
has been used to ward off illnesses, fight infections, and treat wounds—and research lends credibility to garlic’s immune-supporting capabilities.
Raw honey
antimicrobial and anti-inflammatory properties, also help ease coughs in children. Manuka honey may specifically help bolster immunity. Take it off a spoon to soothe your throat and potentially relieve a cough, or stir it into to your chamomile tea.
Ginger
Ginger eases nausea, possesses antimicrobial and anti-inflammatory properties. For the best benefits, opt for fresh ginger root. Slice or grate and add to tea, broth, smoothies, juice, or sprinkle over fresh fruit.
Bananas
one of the easiest foods on the digestive system and remain one of the few appealing foods when appetite is diminished due to illness. raise blood sugar and provide energy while delivering key nutrients that help support the immune system, including vitamins C and B6, copper, and folate. chock full of potassium, an electrolyte lost in sweat. Eat them as is, mash and drizzle with raw honey and freshly grated ginger, blend into a smoothie or freeze and eat as an icy pop.
Lemon
1/4 cup of fresh-squeezed lemon juice provides 30% of the daily target for vitamin C, and the juice from one whole lemon supplies about 50%. supporting immunity acts as an antioxidant, DNA repair, and serotonin production. The latter helps promote happiness and sleep. Add fresh-squeezed lemon juice to hot or chilled water or hot tea.
Pomegranate juice
supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice combat viruses and decrease the length of a cold by as much as 40%. Sip on pomegranate juice, add splashes to water or chamomile tea, blend into smoothies, or freeze in BPA free molds, along with pureed banana and ginger root, to make popsicles.
Green vegetables
provide anti-inflammatory antioxidants, key nutrients, help the immune system function, including vitamins A and C and folate .provide bioactive compounds that provide a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells. Saute veggies in EVOO along with garlic, turmeric, and black pepper, or add them to the soup. You can also blend leafy greens, like kale or spinach, into a smoothie.

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