In this article, you will learn which foods for cold and flu you should consume. In addition, you will learn which foods to avoid. Colds and Flu are caused by related viral infections. A cold may be the beginning or first manifestation of the flu. Cold symptoms include increased mucus production and inflammation of the upper respiratory system (nose and throat). Flu produces more generalized symptoms that include headache and musculoskeletal pain.
The diet should be similar in either case, both to prevent infection and to promote a cure. No food cures cold or flu, nor does any antibiotic or other medication. The body’s own defenses must combat viral infections. Because of this, a proper diet is essential to strengthening the immune system.
Top 7 Best Foods for Cold and Flu
FRUITS: Fruits must form the basis of the diet during a cold or flu. This may be whole fruit or fruit juice. Regular fruit consumption throughout the year acts as a preventive. Fruits provide vitamins, minerals, and antioxidant phytochemicals that improve the body’s resistance to disease and promote the elimination of waste products.
GARLIC: Garlic is antibiotic and stimulates the immune system. It also combats viruses and prevents bronchitis and other respiratory infections that are often present as complications of flu. Garlic also contains selenium, a trace element recommended in cases of a viral infection such as colds or flu.
ZINC: Supplements containing the trace element are used to shorten the course of colds and flu. Foods for cold and flu that provide it in abundance are also beneficial. Although oysters are the richest food in zinc, they are not recommended because of their many drawbacks. Wheat germ, sesame, maple sugar, nuts, and oats are good plant-based sources of zinc.
PROPOLIS: This natural substance made by bees acts against a variety of flu causing viruses. It also boosts the immune system.
VITAMIN C: This vitamin is necessary for the immune system to eliminate viral infections. This requires a dose of at least 250 mg a day. Four oranges or one-half tablet of vitamin C supply this amount, although the oranges are much more effective since they also provide organic acids and flavonoids that potentiate vitamin C’s effect. Acerolas, guavas, currants, and kiwis are also rich in vitamin C.
SELENIUM: This trace element acts as an antioxidant and as a stimulant to the immune system. For these reasons, it is recommended for colds and flu. Brazil nuts, brewer’s yeast, wheat germ, and molasses are the best natural sources of selenium.
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VEGETABLES: They provide antioxidant vitamins such as provitamin A and vitamin C, in addition to minerals and phytochemicals. They help purify the bloodstream, neutralize the tendency toward metabolic acidity produced by infections, and aid the body in fighting infection. Vegetables may be eaten raw or in salads, as fresh juice, or cooked in their own broth. Vegetables are among the best foods for cold and flu.
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Foods you Should Avoid if you Have the Cold or Flu
SALT: Salt consumption should be restricted to no more than 6 g a day during a cold or flu. Excess consumption contributes to headaches and fluid retention in the tissues.
SUGARS: Sugars reduce the immune response to infections. Excessive consumption of candies, chocolate, pastries, and other refined products made with white sugar foster the development of colds and flu.
MILK: Milk and yogurt promote mucus production in the respiratory tract (nose, throat, bronchial passages), as well as in the sinuses and the middle ear. The consumption of dairy products aggravates the inflammation and the mucus production that usually accompanies colds and flu.
Frequently Asked Questions
Is there a specific diet I should follow when I have a cold or flu?
There’s no one-size-fits-all “cold and flu diet,” but focusing on nutritious and easily digestible foods can help your body recover faster. Prioritize hydration, electrolytes, and immune-boosting nutrients.
Should I eat even if I don’t have an appetite?
Yes, try to eat small, frequent meals even if you’re not hungry. Eating provides your body with energy to fight the virus. Choose bland, easy-to-digest foods if nausea is a concern.
What foods should I avoid when I’m sick?
Limit processed foods, sugary drinks, fried foods, and excessive dairy. These can worsen inflammation and hinder your recovery.
Why is staying hydrated important when I’m sick?
Thin mucus, no dehydration, and toxins out! That’s why fluids are so important. Drink 8–10 glasses of water every day to keep yourself hydrated. Consume additional fluids if you are sick with a high temperature or vomiting.
What are good sources of electrolytes when I’m sick?
Broths, coconut water, sports drinks, and fruits like bananas are rich in electrolytes, which help maintain proper fluid balance.
When I’m unwell, what foods can help my immune system fight off the disease?
Focus on foods rich in vitamin C (citrus fruits, bell peppers), vitamin A (carrots, sweet potatoes), zinc (shellfish, poultry), and antioxidants (berries, leafy greens). These nutrients support immune function and fight inflammation.
Are there any specific herbs or spices I should add to my meals?
Ginger, garlic, and turmeric have anti-inflammatory and immune-supporting properties. Add them to soups, broths, or teas for a flavor and health boost.
What can I eat to soothe a sore throat?
Warm liquids like broth, soups, and herbal teas with honey can ease throat pain. Popsicles or frozen yogurt can also be soothing.
What can I eat if I have a cough or congestion?
Steam from hot liquids like broth or tea can help loosen mucus. Honey can also soothe a cough, but avoid giving it to children under one year old.
What can I eat if I have nausea or vomiting?
Start with bland, easily digestible foods like toast, crackers, rice, or bananas. Gradually introduce soft foods like broth, applesauce, or yogurt as your stomach settles.
DISCLAIMER: Any and all content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia Of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia Of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 352. [Foods for cold and flu]
- Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605
- Harvard Health Publishing: https://www.health.harvard.edu/topics/cold-and-flu
- National Institutes of Health: https://www.healthline.com/health/what-to-eat-when-you-have-the-flu
- Academy of Nutrition and Dietetics: https://www.eatright.org/
- Cleveland Clinic: https://health.clevelandclinic.org/think-youve-got-flu-how-to-decide-what-to-do
- WebMD: https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052
- American Academy of Family Physicians: https://www.aafp.org/home.html
- Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/sore-throat/symptoms-causes/syc-20351635
- Medical News Today: https://www.healthline.com/nutrition/foods-to-eat-when-nauseous
Last update on 2024-04-19 / Affiliate links / Images from Amazon Product Advertising API