13 Foods to Eat When Sick With a Cold
Oak Street Health
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Jan 19, 2024
Alabama - Gulf Coast
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13 Foods to Eat When Sick With
a Cold
The
common cold is an upper respiratory infection and the most common illness in
the world. In fact, the average adult experiences 2–3 colds a year. Symptoms
tend to be mild and may include sneezing, a stuffy nose, sore throat, coughing,
and headaches.
When
treating a cold, many people turn to medications, hydration, and rest. While
these help, diet can also be a powerful tool to reduce cold symptoms, shorten
the duration of the cold, and boost immune function.
Cold Symptoms
While
there are over 200 types of cold, rhinovirus is the most common type, earning
it the nickname “common cold”. Symptoms start a few days after someone comes
into contact with the virus and can last up to 10–14 days.
The
symptoms of a cold include:
·
Congestion
(a stuffy nose)
·
Cough
·
Runny
nose
·
Sneezing
·
Headache
·
Sore
throat
In
rare cases, more severe symptoms may be present. These include a fever,
dehydration, and trouble breathing.
Diet & Cold Symptoms
Nutrition
science can point us toward certain foods to hydrate and fight infection– and
it can help us stay away from foods that do the opposite, such as fast food or
dehydrating substances like coffee.
When
we fight infections like the common cold, it’s important to stay hydrated and
maintain a diet with high-quality protein, fruits, and veggies. These foods
offer relief from cold symptoms, strengthen the immune system, and may even
shorten how long a cold lasts. Other foods, like soups, may also prevent
dehydration.
Essential
Nutrients for the Immune System
When grocery shopping with a cold, purchase foods with:
Anti-inflammatory properties: a cold is often the manifestation of inflammation in the upper respiratory tract. Foods with anti-inflammatory properties decrease inflammation, reducing symptoms and sometimes shortening cold length.
Antioxidants: foods that are high in antioxidants
neutralize free radicals that harm the immune system. This makes them a great
addition to prevent future illnesses, especially for those who experience
recurring colds.
Vitamin
A: thanks to its
anti-inflammatory properties and a high level of antioxidants, Vitamin A may
reduce symptom severity and help prevent future colds.
Vitamin
D: the most famous
vitamin for boosting the immune system, Vitamin D, contains anti-inflammatory
and antiviral properties which can be useful when fighting a cold.
Vitamin
C: As a source of antioxidants, Vitamin C possesses antimicrobial and antiviral
properties that can boost the immune system. A strong immune system can fight
off severe cold symptoms better.
Vitamin
E: Similar to Vitamin
C, Vitamin E is a great source of antioxidants that help reduce symptoms from a
cold.
Zinc: like the aforementioned vitamins,
Zinc’s antioxidant properties strengthen the immune system, preventing future
colds. Zinc is also antiviral and may shorten a cold’s length. One study
suggests zinc consumption can shorten a cold’s duration by two days.
·
Foods to Eat When Sick With A
Cold
One
of the best ways to get enough Vitamin A, Vitamin D, Vitamin C, Vitamin E,
Zinc, and antioxidants is to maintain a healthy diet. When suffering from a
cold, here are some of the best foods to reduce symptoms, shorten the duration
of the illness, and prevent future colds.
This
list is non-exhaustive, and other foods may offer similar benefits. Read until
the end for even more ideas of food to eat when sick with a cold. Often, the
best foods to eat are those we enjoy and will actually add to our diet.
Chicken Soup
Chicken
soup has been a go-to cold remedy for centuries. But is there some wisdom to
this home remedy or is it an old wives’ tale?
While
chicken soup won’t cure a cold, it can provide temporary relief. Since soup is
warm, it can open up a stuffy nose or sore throat. It also provides fluid,
preventing dehydration and help in thinning mucus.
However,
these benefits are not exclusive to one type of soup. Feel free to swap out
this common remedy for tomato soup or another favorite and experience the same
benefits.
Chamomile Tea
Another
hot and calming cold remedy is chamomile tea. Like soup, it may provide
temporary relief and thin mucus, but chamomile, or any type of tea, won’t cure
a cold. Chamomile might prevent future colds as it boosts the immune system.
For
those who don’t like chamomile but want a similar effect, other hot liquids,
like green tea, may work too. However, fewer studies support the effects of
green tea on nasal congestion and cold viruses.
Orange Juice
Citrus
juices, such as orange juice, provide immune-boosting Vitamin C and other
health benefits. These benefits stem from the folate in citrus fruits. Folate
is a nutrient that helps maintain immunological barriers and prevent colds.
But
orange juice isn’t only for prevention. It can provide benefits for those with
a cold too. When someone has a cold, they experience sinus inflammation in the
nose and sinus canals. Recent research suggests orange juice may reduce that
inflammation. Eating an orange has a similar effect, but may not be as
hydrating.
Ginger
Whether
it’s from a ginger shot or adding raw ginger to a soup, this herb may help with
relieving congestion and other cold symptoms. Like orange juice, fresh ginger
is an anti-inflammatory food and might reduce puffiness caused by a cold.
It
also contains antioxidants, which neutralize free radicals that can harm the
immune system. While this property won’t provide immediate relief, the
antioxidants in ginger boost immune function, preventing recurring colds.
Honey
If
a cold has caused a cough, raw honey is a great natural remedy. In fact, the
Centers for Disease Control recommends honey for adults and children over 12
months old with a cough because of the relief it provides.
Turmeric
Often
considered a superfood, turmeric can boost immune response, relieve arthritis
symptoms, and prevent muscle soreness. Many, though not all, of these benefits
stem from turmeric’s antioxidant and anti-inflammatory properties. These same
properties may relieve the symptoms of a cold.
Chili Peppers
To
turn up the spice on cold relief, consider eating chili peppers. Their active
ingredient, Capsaicin, has been linked to a reduction in postnasal drip,
congestion, and sneezing. Other spicy foods with capsaicin may deliver similar
relief.
Cherries
As
we’ve discussed, certain foods can be useful in fighting inflammation caused by
colds and boosting the immune cells when sick. One such food is a cherry
because it reduces inflammation in the sinuses and digestive tract.
As
a fresh or frozen fruit, cherries also help people who experience trouble
sleeping because of a cold. They reduce oxidative stress, and less oxidative
stress may help people sleep better at night.
Carrots
Carrots
might not be the first food that comes to mind when you have a cold. Yet, they
are often one of the best foods to add to the grocery list, especially if a
cold causes chest pain or other respiratory symptoms.
Carrots
are a great source of Vitamin A, which helps maintain proper immune health.
Carrots also contain Vitamin C, which has been linked to less severe cold
symptoms, particularly in the respiratory tract.
Leafy Greens
Eating
veggies is always important, but leafy greens might provide extra benefits for
those with a cold. Broccoli and spinach in particular have been linked to
enhanced immune system function and a reduction in cold symptoms, thanks to
high levels of vitamin C, vitamin E, and zinc.
Kiwi
Older
adults who are prone to the flu might benefit from adding kiwifruit to their
diets. As a source of Vitamin C, kiwifruit boosts the immune system and can
decrease cold duration. Some research suggests these immune-boosting benefits
may have a bigger impact on older adults, children, and others who have a
weaker immune system.
Fatty Fish
One
of the most common sources of Vitamin D is fatty fish. Specifically, salmon,
tuna, and herring possess large amounts of vitamin D, keeping the immune system
strong. For those who don’t eat meat, eggs may have a similar effect.
Fish
are also a source of Omega‑3,
which is another anti-inflammatory. Omega‑3
has been linked to relieving symptoms of conditions that might flare up when
someone has a cold, such as asthma, but little research has been done on its
impact on a cold itself.
Mediterranean Diet
Frequent
colds are no fun, but they can be prevented with certain dietary changes.
Emerging research points to the Mediterranean Diet as particularly beneficial
for those who can’t seem to shake a cold or who experience frequent cold
complications.
In
a 2016 study, researchers found this reduction led to fewer and less severe
colds in trial participants who experienced recurring colds.
The
Mediterranean diet consists of a mainly plant-based diet with some lean meats
and seafood. It also involves lighter seasoning on food and using olive oil
instead of butter to prepare foods.
More Fruits and Veggies to
Stock Up On
Other
foods that are high in Vitamin A, Vitamin D, Vitamin C, Vitamin E, and zinc may
also relieve sinus congestion and other cold symptoms. Fruits and veggies to
stock up on:
·
Apricots
·
Artichokes
·
Bell
peppers
·
Blackberries
·
Brussel
sprouts
·
Cabbage
·
Cantaloupe
·
Cauliflower
·
Cranberries
·
Guava
·
Lemon
·
Lime
Foods to Avoid With a Cold
The
worst foods for a cold are those that cause nasal inflammation, such as
processed sugars and carbohydrates. Fast food also isn’t a good idea when under
the weather. Beverages that dehydrate, such as alcohol and coffee, can worsen
symptoms too, since a large part of cold recovery is to stay hydrated.
What To Eat When Struggling
With Nausea
Nausea
is not a common symptom of a cold, but if it is present, someone may not be
able to keep food down. When this is the case, they may want to try the BRAT
diet.
BRAT
stands for bananas, rice, applesauce, and toast. These four foods are easier to
keep down than others and provide some subsistence to those experiencing
nausea, vomiting, or diarrhea.
If
you are not experiencing nausea or an upset stomach, it’s best to avoid the
BRAT diet since it doesn’t contain the necessary nutrients for better immune
health.
Other
Ways to Shorten a Cold
Dietary
changes aren’t the only ways to combat a cold. Staying hydrated, getting lots
of rest, and using saline sprays also relieve cold symptoms. Gargling warm salt
water or using a humidifier may provide relief as well.
Over-the-counter
cold and cough medications also help. When taking any medication, be careful
about its side effects. For cold and cough medicine specifically, ensure you
are not allergic to any ingredients. Some also contain pain relievers that,
when paired with a pain medication like Tylenol or Advil, could become
dangerous.
To
avoid unwanted side effects, read the medication label before taking it. If
questions arise, consult the pharmacist or a medical provider.
When To See A Doctor
Usually,
a cold resolves on its own. In some cases, the intervention of a doctor may be
needed.
Considering
seeing a doctor if:
·
Symptoms
don’t improve on their own in 10–14 days
·
There’s
a fever that lasts longer than four days
·
Symptoms
like a fever or cough improve and then worsen
·
Dehydration
occurs
·
A
cold makes it hard to breathe
·
Chronic
medical conditions, such as asthma or emphysema, are worsened by the cold
·
If
the cold turns into bronchitis or pneumonia, it’s also best to contact a
medical provider.
FAQ
What
should I eat when sick with a cold?
Research
suggests foods that are high in Vitamin A, Vitamin C, and Vitamin E can reduce
the severity and length of cold symptoms. Many foods with anti-inflammatory
properties can also reduce symptoms, while foods high in antioxidants
strengthen the immune system.
How
long does a cold last?
A
cold usually lasts 10-14 days. It can be shorter, depending on the type of
cold, treatments taken, and how the immune system responds. If longer, consider
consulting a medical professional.
How
long am I contagious with a cold?
While
the cold displays symptoms for 10-14 days, it’s contagious for longer. The cold
can spread a few days before someone shows symptoms. It stops being contagious
once all symptoms are gone.
What’s
the difference between a cold and the flu?
Both
a cold and flu can cause sneezing, congestion, fever, headaches, sore throats,
and fatigue. Despite these shared symptoms, there are a few key differences
between the two. Flu symptoms are usually more severe and come on more
abruptly. Those with the flu are also more likely to experience fever,
headaches, muscle aches and chest discomfort. A cold is more likely to cause a
runny nose and congestion.
How
to get rid of a cold fast?
Getting
rid of a cold faster often involves mixing multiple treatment options. For
many, this includes cold medicine, at-home treatments, and dietary changes,
such as eating more foods that are high in Vitamin C, Vitamin E, and zinc. For
more personalized advice on chronic colds, consult with a nutrition consultant
or registered dietitian.
If
you are an older adult and are looking for specialized care in the Mobile, Alabama
area, contact Oak Street Health at 251-450-8017. They have dedicate doctors and care team
members who will take the time to get to know and understand your individual
needs, to help with Medicare and insurance paperwork and help to eliminate the
hassles to help you take care of yourself.
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