What to Eat When You Have a Cold, According to a Nutritionist

BY JACLYN LONDON, MS, RD, CDN, GOOD HOUSEKEEPING INSTITUTE
Jul 30, 2019

When you're sick with a cold, sometimes the last thing you want to do is sit down for a meal, but it's more important than ever to eat the right foods that will help your body feel its best. To get rid of colds or coughs faster, look to protein-rich choices like Greek yogurt, chickpeas, seeds, eggs, and chicken to fuel your immune system when you're experiencing a loss of appetite. The heat from warm soups and stews can also help with congestion, so choose a comforting bowl of chicken soup or order some pho when you're feeling sniffly or stuffed. Don't forget to hydrate, either. Our fluid needs increase when we’re fighting infection, so sip more water, tea, or coffee than you normally would to support the regeneration of disease-fighting lymphatic cells.

To take care of yourself year-round, load up on foods that boost your immune system, like colorful fruits and veggies. Of course, washing your hands, getting enough sleep, and receiving a flu shot can help ward off colds in the first place — but if you end up coming down with a winter bug, here's what you should should eat to support an easier recovery.

1. Unsweetened Greek Yogurt
   Pick plain, unsweetened Greek yogurt and skyr when you’re feeling under the weather. Protein-rich foods (2/3 cup of yogurt has about 20 grams!) are key to helping the cells of your immune system regenerate. I also recommend choosing non-fat or low-fat kinds — not because of the calorie content, but because colds have a tendency to zap appetite. Since fat is filling, I’d rather you get enough protein by eating as much of that yogurt as you can.

2. Kale
   Kale is a nutrient-dense food with tons of vitamins and minerals including vitamin A, vitamin C, vitamin K, vitamin E, iron, manganese, calcium, and potassium. Eating a diet rich in micronutrients, like the ones that kale provides, helps boost your immune system and prevent you from getting sick, according to Harvard Health Publishing.

3. Oats
   Oatmeal is a great choice when you're sick because it's bland, easy to eat, and rich in vitamins and minerals. Use Greek yogurt and water to make overnight oats — an easy, no-fuss way pack in all the nutrients you need without having to do much work.

4. Hot Tea
   Drinking hot tea will help soothe your throat and offset congestion. Green tea is a great choice since its antioxidant properties strengthen immune function.

5. Fermented Foods
   Think of your gut as a personal bodyguard. Since it’s the first line of defense for anything you ingest, it protects all other organs. That’s why fermented foods — like kimchi, miso, tempeh, and sauerkraut — can protect you from colds in general. Consider taking a probiotic (a.k.a. beneficial bacteria) supplement designed to prevent diseases year-round. They've been linked to reducing the duration of a cold and may decrease your likelihood of getting sick.

6. Chicken Soup
   It's true: Chicken soup is the perfect food to eat when sick because it will hydrate you and provide the protein that will help you heal. The combo of chicken and vegetables makes it both a filling and nutrient-packed meal.

7. Chickpeas
   Pulses like beans, peas, and chickpeas are total powerhouses. They are full of fiber and protein and play an important role in keeping our bodies healthy and strong. Fiber-rich foods like chickpeas contain prebiotics, which help the body use vitamins and minerals more efficiently. This is especially important when our bodies are under the weather.

8. Shrimp !🍤
   Eating more shrimp can promote a healthy immune system since this seafood is high in protein and omega-3 fatty acids. Omega-3s provide an anti-inflammatory benefit for long-term health and recovery.

9. Chicken
   Chicken is high in protein and other micronutrients, including selenium. Selenium acts as an antioxidant, which helps relieve some symptoms of the common cold.

10. Eggs
    Eggs are a protein-filled food rich in zinc and vitamin D. Research shows that vitamin D intake is associated with a lower risk of a cold, and the higher your intake, the better your immune function.

11. Sunflower Seeds
    Whether you prefer them shelled or unshelled, grab a handful of seeds as a smart snack. They provide omega-6 fatty acids, which are important for disease prevention via the immune system and general health overall.

12. Spinach
    Spinach has tons of vitamin A (over half of the recommended daily amount!), an anti-inflammatory vitamin that enhances immune function. Spinach also contains iron, a key mineral responsible for delivering oxygen to your cells. That’s super important when you’re under the weather since not getting enough can make your already lethargic self feel that much more exhausted!

13. Pumpkin Seeds
    Pumpkin seeds are filled with potassium, magnesium, zinc, and iron. Those minerals are key for keeping up energy. Pepitas also pack a super-satisfying combo of about 6 grams of fiber and 7 grams of protein per 1.5-ounce snack.

14. Water
    Drinking fluids when sick is crucial to prevent dehydration, which makes us feel even worse. Staying hydrated will also prevent headaches, help with temperature regulation, and assist our kidneys in flushing out toxins.

15. Zinc Lozenges
    Zinc supplementation has been shown to reduce the length of your cold by 33%, plus the lozenges will help soothe your throat. And while I rarely recommend nutrients in supplement form, there’s nothing wrong with a little placebo effect (and some throat-coating benefit).