What To Eat or Drink When You Have a Cold
When you're battling a cold, it can feel like all you want to do is curl up in bed and wait for it to pass. However, the foods and drinks you consume during this time can significantly impact your recovery.
Nourishing your body with the right nutrients can help alleviate symptoms and support your immune system. In this blog, we’ll explore the best foods and drinks to consume when you have a cold, along with natural supplements like Quercetin that can boost your immunity.
Foods to Eat When You Have a Cold
Warm Soups and Broths
Warm soups, especially chicken soup, are traditional remedies for colds for good reason. They provide hydration and nourishment while helping to soothe sore throats and relieve congestion. The steam from hot broth can also help open nasal passages, making it easier to breathe.
Fruits Rich in Vitamin C
Fruits such as oranges, strawberries, kiwi, and guava are packed with Vitamin C, which is known for its immune-boosting properties. Incorporating these fruits into your diet can help shorten the duration of your cold and reduce symptoms.
Garlic and Onions
These kitchen staples are not only flavorful but also contain compounds that have antibacterial and antiviral properties. Adding garlic and onions to your meals can enhance their health benefits while providing comfort during your cold.
Ginger and Turmeric
Both ginger and turmeric have powerful anti-inflammatory properties that can help alleviate symptoms of a cold. Ginger tea or turmeric-infused dishes can provide warmth and relief from sore throats and congestion.
Yogurt and Probiotics
Maintaining gut health is crucial for overall immunity. Yogurt containing live cultures can help support your digestive system while providing essential nutrients during your recovery.
Drinks to Consume When You Have a Cold
Herbal Teas
Herbal teas like chamomile, peppermint, or green tea are excellent choices when you have a cold. They provide hydration while offering soothing effects on sore throats and helping to relieve congestion.
Warm Lemon Water with Honey
A classic remedy, warm lemon water with honey not only hydrates but also soothes irritated throats. Honey has natural antibacterial properties that can aid in recovery.
Hydration Options
Staying hydrated is essential when you're sick. Water, electrolyte drinks, and coconut water can help replenish lost fluids and keep you hydrated.
Bone Broth
Bone broth is nutrient-rich and easy on the stomach, making it an excellent choice when you're feeling under the weather. It provides essential minerals that support recovery.
Natural Supplements to Consider
Quercetin Overview
Quercetin is a natural flavonoid found in various fruits and vegetables, including apples, onions, and berries. It's known for its antioxidant properties and ability to support immune function.
HOW QUERCETIN WORKS
Quercetin helps combat inflammation and may reduce the severity of cold symptoms by modulating immune responses in the body. Studies suggest that it may also inhibit viral replication.
Recommended Dosage and Sources
You can find Quercetin in foods like onions, apples, citrus fruits, berries, and green tea. For those considering supplements, it's advisable to consult with a healthcare provider for appropriate dosages.
Foods to Avoid When You Have a Cold
Sugary Foods and Beverages
Consuming high amounts of sugar can suppress the immune system, making it harder for your body to fight off infections.
Dairy Products (for some individuals)
While dairy is nutritious, some people find that it increases mucus production, which may worsen congestion during a cold.
Processed Foods
Processed foods often lack essential nutrients that support recovery and may contain additives that can be inflammatory.
When dealing with a cold, paying attention to what you eat and drink is vital for a quicker recovery. Incorporating nourishing foods like soups, fruits rich in Vitamin C, garlic, ginger, yogurt, and herbal teas can help soothe symptoms while supporting your immune system's function through natural supplements like Quercetin.
Remember to listen to your body—if symptoms persist or worsen, consult with a healthcare provider for further guidance on managing your cold effectively.
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Leo A Eliades, a qualified medical scientist, is passionate about natural health and education. As the founder of BoostCeuticals since 2012, he's an authority on clean label, pure, natural and vegan supplements, empowering individuals to feel better every day. Explore insights at
Reference
- Healthline: Foods That Help Fight Colds
- WebMD: Home Remedies for Colds
- Mayo Clinic: Cold Treatment
- Cleveland Clinic: Immune Boosting Foods
- Nutritional Supplements: The Role of Quercetin
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