As the famous saying goes, “Let food be the medicine, and medicine be the food,” it’s true that the superfoods fight the common cold and can serve as medicine and provide you with energy.

Although not a serious condition, cold is annoying. It makes you feel lethargic, causes a disturbance in carrying out day-to-day activity, and leads to other health issues such as a headache, fever, cough, etc. Certain foods possess powerful properties that can support the body to fight illness. These are helpful in relieving certain symptoms and help you heal faster.


Here is a list of the top 8 superfoods that effectively fight the common cold:

1. Chicken Soup

Chicken soup is the number one remedy for the common cold recommended for hundreds of years. This is a very high source of minerals, vitamins, calories, and protein. Chicken soup is a great source of healthy fluids and electrolytes required for hydration. It works well for fever.

Chicken Soup

Chicken soup fights cold


Hot chicken soup is very effective at clearing nasal mucus and works as a natural decongestant. The amino acid cysteine (N-acetyl-cysteine) breaks apart mucus. It restricts the action of neutrophils (white blood cells) that may lead to symptoms causing a stuffy nose and cough.


Headache Treatment by Amoils


2. Vegetable Soups and Stews to fight the common cold

Whether you are a vegetarian or not, have a bowl of vegetable soups, and stews. These will supply you with the required protein and nutrients to fight off the flu and cold. Try adding garlic and mushrooms to soups and stews. These are great for the immune system.

 Vegetable Soups and Stews


3. Foods Rich in Zinc

Zinc is an amazing immune system booster. According to studies, it has been revealed that when taken within 24 hours of the onset of symptoms, zinc can cut the duration of colds. Some of the best sources of zinc include whole grains, nuts, poultry, seeds (pumpkin seeds and sesame), beans, and shellfish such as oysters.



4. Vitamin C Rich Foods to fight the common cold

Doctors recommend Vitamin C for boosting the immune system. Studies have also revealed that it can help get rid of a cold faster. Hence, you must include more foods Vitamin C-rich foods in your diets such as bell peppers, strawberries, broccoli, sweet potatoes, and tomatoes.

You must also snack on citrus fruits as far as you can such as limes, oranges, lemons, and grapefruits. The white softer layer on the skin of citrus fruits is loaded with flavonoids which boost the immune system. These are also great for expediting recovery.


 Vitamin C Rich Foods

5. Oily Fish

The superfood is loaded with omega 3. You can go for either salmon, herring, mackerel, sardines, and tuna. This helps minimize harmful inflammation in the body. Oily fish also reduces symptoms of severity and offers pain-relieving benefits.


Oily Fish

6. Turmeric

This is no secret! Turmeric is one of the top 8 superfoods that effectively fight the common cold. This powerful ancient spice comes from the ginger family. This dried rhizome comprises curcumin, an antioxidant renowned worldwide for its inflammatory-fighting and pain-relieving powers.

You simply need to slice or grate turmeric root into a tea. This may be any tea such as honey, lemon, and ginger tea. You can add dried turmeric to a spoonful of honey just before bed. A combination of turmeric and black pepper will also help the body get the most of the spice’s cold-fighting properties.



7. Chile Peppers

Biting into hot pepper can clear up your sinuses and break up mucus in no time. Spicy food is very helpful in sweating out the fever. It raises body temperature and causes the fever to break. Loaded with capsaicin, chile pepper breaks up mucus to unclog the nose. If you are not pepper tolerant, eat a piece of whole-grain bread immediately after consumption.

Chile Peppers

8. Garlic

This acts as a powerful tool in fighting the common cold. It has allicin, a compound responsible for blocking enzymes that affect infections caused by bacteria and viruses. Garlic also has strong antioxidant and preventative powers which can help if consumed at the start of a cold.






7 Immunity-Boosting Foods to Fight Colds and Flu

7 Superfoods That Fight the Cold and Flu Season