What is Your Best Protection Against Cold? Eat the Food That can Help You Fight it!

what is your best protection against cold - eat the food that can help you fight it

This is the list of food that can help you fight against cold.

Orange Juice

If you want to get rid of the cold in two days, you should opt for orange juice. Orange juice (fresh squeezed) contains a lot of vitamin C (120 mg per cup), which is one of the best vitamins to fight cold.

Orange juice also boosts your zinc, which is important for the immune system.

However, do not be fooled with orange juice, because drinking it will not prevent cold, it will help you fight it and prevent more serious infections.


Bell Peppers

red bell papper- eat the food that can help you fight it

Peppers are the oldest medicine to fight cold and other infections. As well as oranges, bell peppers are an excellent source of vitamin C and will protect your immune system.



Garlic has excellent properties – it is antibacterial, anti-infectious, anti-inflammatory, and antiviral.

Garlic is one of the best foods that can help prevent cold and any secondary infections, such as sinus infection, for instance.


Green Tea

Although the first thing that crosses one’s mind when having a cold is drinking tea, green tea has other important benefits that can help prevent cold and other infections.

Green tea is rich in compounds (flavonoids, catechins, and polyphenols) that have antioxidant, antimicrobial, alkalizing and immune-boosting qualities. Some of these compounds directly kill certain bacteria, viruses, and fungi.


Pumpkin Seeds

eat the food that can help you fight it - pumpkin seeds

Pumpkin seeds are loaded with zinc, a powerful mineral that is very important for immune system protection. The seeds are important because they reduce the duration of cold symptoms.


Ground Cinnamon

Cinnamon stimulates circulation and relieves pain.

Honey and cinnamon are the most popular remedy for cold, although some use it in combination with ginger.


Cayenne Pepper

Cayenne pepper can reduce symptoms of sore throat congestion, fever, and the common cold. Consuming it, raw or in dried powder form, breathing becomes easier and sinus or nasal infection loosens. 

Vitamin A is the key vitamin in cayenne pepper that helps the body to protect against infections.

When suffering from colds, one can also suffer from high fever and cayenne pepper can help with it because it can naturally cool of the body and reduce the body’s core temperature.



cranberries - eat the food that can help you fight it

Cranberries have powerful antioxidants that help reduce the risk of getting infections.  They are also great for immune system protection.



Clove is a powerful flu-fighting spice. Clove has antiviral, antiseptic, antifungal, and antimicrobial properties.



Since viruses cause the common cold, the best remedy consists of food rich in vitamins and minerals that can boost the immune system and kill certain bacteria and viruses responsible for the infection.

One of the well-known fruits certainly is Clementine.  They are loaded with vitamin C and they have low energy value.  Clementine is also good for cold prevention because it can protect the body against free radicals. This citrus fruit is also rich in potassium, calcium, and phosphorus.



All berries are great, but researches showed that blueberries are the best cold-fighting berries.

Blueberries have the highest level of antioxidants. The vitamin C in blueberries enhances the immune system and fight against harmful free radicals.

Eat blueberries whenever you can, because these berries can prevent the cold duration as well.



Mushrooms have antiviral and antibacterial properties and they are excellent defense food.  Moreover, mushrooms have a good amount of vitamin D.



salmon - eat the food that can help you fight it

When having a cold, it is essential to enhance your immune system; thus the food rich in omega-3 fatty acids is the best choice.

Oily fish, such as salmon, tuna and mackerel, are rich in fatty acids that will reduce the inflammation in the body. Fatty acids also prevent other serious diseases that could be a consequence of a common cold.


Chicken Soup

It is no secret, the soup can fight the cold. The fluid in the soup and the salt can reduce the infection time, and remove the symptoms.

Researchers showed that chicken soup has an anti-inflammatory effect on the upper respiratory tract.


Skinless Turkey Breast

We need lean proteins to build the antibodies to fight the infection in our body, and to fight the cold and flu in particular.

Chicken, turkey, and pork are all great sources of proteins.


Dark Chocolate

Pure cocoa contains powerful antioxidants, known as polyphenols, that are infection-fighting compounds. Dark chocolate is also loaded with zinc.

Eat one-quarter ounce per day, but opt for chocolate that has 70 percent of cacao content or higher.



Nuts are rich in protein, healthy fats, and selenium. Selenium is, for instance, important for the immune system.

When the immune system is balanced, we are protected against various infections and viruses.


Carrots and Sweet Potatoes

Carrots and sweet potatoes are rich in beta-carotene. When we eat food rich in beta-carotene, we are consuming vitamin A that is essential for the immune system and its protection.

Vitamin A also keeps the mucous membranes that line our nose and throat healthy and protected.



honey against cold

Image credit: depositphotos.com

Honey is a well-known natural remedy used for centuries to fight cold, flues, and other similar infections. Honey is the best for removing the symptoms and reducing cough.

Honey contains powerful antioxidants and has strong antibacterial properties. Warm water and honey is the best remedy for relieving congestion. Honey will also help you sleep better.


What shouldn’t we eat when having a cold?



In a word, alcohol weakens the immune system, leave you dehydrated and electrolyte imbalanced. Thus, in case you cannot avoid alcohol, make sure to drink plenty of water.



Sugars also weaken the immune system. Whether it is a soda drink or in the form of junk food, added sugar cancels out the benefits of vitamin C.


Fatty food

Food high in fat produces inflammation and weakens the immune system. Do not eat fatty food and fried food; stay away from cakes, pies, cookies, and biscuits and dairy.


Processed food

Fast and processed food can only make you feel worse. Processed food is full of toxins that slow down the immune system.

Spring, J. (2004). The Little Cold Book: Advice, Remedies, & Bedside Amusements. Quick Books.
The Doctors Book of Home Remedies for Colds and Flu. (2000). Prevention Health Books, Rodale Books.

Image credit: DepositPhotos.com

Last article update: 10/10/2019