Best Fruits For A Cold


Best Fruits For A Cold are rich sources of vitamins and minerals, so they will help keep you healthy and boost your immune system during cold and flu season. To prevent getting sick, we need to take precautionary measures. Fruits such as bananas, along with other more exotic ones, have been known to soothe a sore throat and offer symptom relief for colds. But not all fruit is created equal. Some are better for you than others and some are easier to use. Below we’ll go over some of the best fruits to use when you’ve got a cold!

6 foods to boost your immune system this cold season

Dr. Thiviyanath Sellathurai, a family physician at Geisinger, believes that colds and the flu transmit very easily in cold and dry air. “While it’s possible to make an effort to restrict your contact with sick people, sometimes this is easier said than done. Get a flu shot, get at least seven hours of sleep each night, pay attention to your symptoms, wash your hands, and follow a nutritious diet as your best course of action. All of these elements can support a healthy immune system and prevent illness. The following six meals can help you maintain good health during the cold and flu season by increasing your immunity.

1. Peppers and citrus

What do citrus fruits and peppers have in common? They are excellent providers of vitamin C, which supports the immune system.

According to Dr. Sellathurai, “the majority of people prefer to think of citrus fruits like oranges, mangos, and grapefruits when they think of getting adequate vitamin C. Although bell peppers have more vitamin C per pound than an orange, citrus fruits like oranges are a wonderful source of the vitamin.

2. Blueberries

Additionally, these modest tiny fruits are immune-supporting superfoods.

Flavonoids, a class of antioxidant found in blueberries, can help prevent cell damage and strengthen your immune system. Blueberries also include a lot of vitamins, such as vitamin C, vitamin A, potassium, dietary fiber, and manganese. On its own or combined with other healthy ingredients in a smoothie to promote immunity, blueberries are delicious.

3. Green tea

According to Dr. Sellathurai, green tea has been utilized as a form of natural therapy for countless years. “Catechin, a component that supports immune system health and is a potent antioxidant, is one of the reasons why researchers believe it to be so beneficial for you. The most popular option is hot green tea with honey, but tea can also be included in nutritious fruit and vegetable smoothies.

4. Mushrooms

Although mushrooms might not be everyone’s favorite food, there is evidence that they can help strengthen your immune system.

Mushrooms’ nutritional advantages include their capacity to strengthen the immune system and fight off numerous diseases by supplying essential vitamins, minerals, and enzymes.

Vitamin D, which is included in mushrooms, can support a robust immune system. Shiitake, maitake, and reishi varieties are especially beneficial for staying healthy during the cold and flu season.

5. Almonds

Almonds in particular are rich in a variety of minerals, including protein and vitamin E. Despite not being as critical to a robust immune system as vitamin C, vitamin E is nevertheless required to maintain a healthy immune system. All of the vitamin E you need each day is in a half-cup of almonds.

An excellent source of vitamin E, calcium, phosphorus, iron, and magnesium is the nut known as the almond. It also includes niacin, copper, selenium, zinc, and selenium. They are more nutrient- and health-rich than all other nuts combined.

6. Cruciferous vegetables

Cruciferous veggies are a great source of fiber, antioxidants, and vitamins A, C, and E. Brussels sprouts, broccoli, bok choy, kale, cabbage, and other vegetables of the cruciferous family include these. Raw or barely cooked vegetables are the healthiest options. Your immune system is strengthened by the vitamins and antioxidants found in cruciferous veggies.


What fruits, vegetables, and herbs should you eat to prevent and treat the flu or a common cold? We’ve put up a list of the finest foods to ward off a cold in the hopes that it may motivate you to include more anti-cold and anti-flu foods in your diet.

  1. Chicken Noodle Soup:
    Nothing beats chicken soup for fighting off colds, so Grandma was right. It not only gives you the fluids you need to fight viruses, but it also thins mucus and clears nasal congestion because it is a potent mucus stimulant. Additionally, it may have a slight anti-inflammatory impact that might lessen the symptoms of a cold.
  2. Onions:
    • This adaptable culinary plant can provide anyone a great health boost and lower their risk of contracting the flu or a cold. One of the best natural sources of quercetin, a bioflavonoid that has shown promise in inhibiting the rhinoviruses that are the main culprits behind the common cold, is found in onions. The onion leads the list of vegetables that are least likely to have substantial concentrations of pesticides and other dangerous chemicals, which is an added plus.
  3. Shiitake Mushrooms
    In Asia, where a variety of edible mushrooms have been used for generations to cure a wide range of illnesses and disorders, the health advantages of eating mushrooms are legendary. Shiitake mushrooms, for instance, have long been used as a home cure for colds and the flu in China and Japan. Shiitake mushrooms contain lentinan, a substance discovered recently by researchers that has been demonstrated to boost the immune system. Shiitake mushrooms are excellent for adding meatiness to vegetarian meals because of their great meaty flavor.
  4. Ginger
    For thousands of years, this Zingiberaceae plant family member has been utilized both as a culinary and medicinal plant. It is renowned for its ability to treat the flu and cold. It increases blood flow and aids in clearing mucus from the lungs and sinuses. Ginger can be used to flavor a variety of dishes, such as stir-fries, curries, fish, poultry, and meat, or it can be cooked in boiling water to produce ginger tea.
  5. Natural Yoghurt
    Yogurt with live probiotic bacteria cultures has long been used as a home treatment for a variety of illnesses. The probiotic bacteria in yoghurt may now also be useful in avoiding respiratory infections like the common cold, according to recent research. It has also been demonstrated that taking specific probiotic bacteria on a regular basis can shorten the duration and intensity of common cold symptoms. Since antibiotics are known to damage the beneficial flora in the intestines, increasing your intake of probiotic bacteria is especially crucial if you have recently started taking an antibiotic.
  6. Cinnamon
    The history of cinnamon is extensive. It has been used as a spice and a medicinal since the dawn of time, and at one point it was valued higher than gold. Cinnamon is utilized in traditional Chinese and Indian medicine to cure the common cold and flu. Add it to your morning cereal, coffee, or tea to increase your intake of this delicious meal that fights the common cold and the flu.
  7. Green Tea
    Green tea may be able to aid in the prevention of the flu and the common cold, which is one of its most intriguing health benefits. Adenoviruses associated with the common cold and some influenza viruses have been demonstrated to be inhibited by catechins, the same ingredients that give green tea its ability to promote weight loss. Use loose tea leaves rather than tea bags and let the tea simmer for five minutes to enhance the release of catechins. You could also want to add a little lemon juice or another vitamin C-rich juice to your tea because, according to study, vitamin C can improve the body’s availability of catechins.
  8. Garlic
    Garlic has long been used as a traditional treatment for a variety of illnesses, including the common cold and flu. Louis Pasteur observed in 1858 that exposure to garlic caused microorganisms to perish. More recent studies have demonstrated that allicin, a chemical that is discovered in garlic when the plant is crushed or diced, is responsible for garlic’s anti-bacterial and anti-viral effectiveness against illnesses. See Can Eating Garlic Prevent Common Cold & Flu? for more details.
  9. Grapefruit
    Include grapefruit in your diet to ward off and treat colds. The vitamin C content in grapefruit is high, just as other citrus fruits. However, grapefruit has a comparatively modest sugar content compared to oranges and many other citrus fruits. Sugar is known to deteriorate the functioning of the immune system: when white blood cells, the defenders of the immune system, are exposed to high levels of sugar, their ability to fight bacteria decrease significantly, making the body more prone to all infections. Sugar also depletes the body of some vital cold-fighting nutrients, such as vitamins C, E, and B. Consult your doctor before including grapefruit in your diet as it may be contraindicated if you are taking certain drugs.
  10. Rosehips
    The fruit of the rose plant, known as rosehips, is a well-liked home treatment for the common cold. Even better than oranges, they are one of the best natural sources of vitamin C (ounce for ounce, rosehips contain nearly eight times as much vitamin C as an orange). Rosehips can be added to soups, stews, jams, and pies. They taste a lot like cranberries. However, you should consume these delightfully tangy tiny fruits fresh to optimize the amount of vitamin C they contain as cooking and processing can dramatically lower their vitamin content. Remember to remove the outer fleshy layer of each orb of rosehips before eating it; it contains tiny hairs that could irritate the throat.

 Foods and Drinks That Boost Your Immune System

These meals and beverages can lessen the symptoms of your upcoming cold, while they won’t treat an existing case of lethargy, sneezing, or coughing.

The thought of eating or drinking anything may not seem appealing when you have a normal cold. However, there are several meals and beverages that can provide some relief from the unpleasant cold symptoms, such as a runny nose, persistent cough, and exhaustion, among others. You might even feel better sooner rather than later because to their ability to boost your immune system.

However, the majority of foods and beverages with immune-boosting properties won’t treat a cold that has already developed, according to the Johns Hopkins Medicine Health Library. How, therefore, can some components lessen the intensity and duration of your upcoming cold?

Here are some easy ways to include foods and beverages that combat the common cold in your diet to lessen the severity of your symptoms when you get one in the future.

Woman blowing her nose while having a cold.

Chamomile Tea

According to the National Center for Complementary and Integrative Health, a hot cup of chamomile tea may assist with insomnia in particular, which might hasten your recovery.

Additionally, chamomile is a beneficial antioxidant, according to a study that was done and published in the journal Antioxidants in 2020. Flavonoids, which are present in the herb, are responsible for it. Flavonoids contain anti-inflammatory effects that make you feel better while you’re sick and are also present in apples, kale, and onions.

Use steeped chamomile tea as a liquid base for porridge or smoothies, or enjoy the beverage hot or cold.


The natural ingredient in turmeric, curcumin, which gives it its vivid color, has strong anti-inflammatory properties. Curcumin provides a number of health advantages, including decreasing inflammation, according to the Johns Hopkins Medicine Health Library.

However, a 2017 study in the journal Foods found that turmeric is just a marginal antioxidant when taken alone. The effectiveness of curcumin and the results of turmeric are said to increase when coupled with black pepper, according to the study.

To add some color to a smoothie, soup, broth, or platter of cooked veggies, mix some turmeric with black paper.


According to a 2018 study that was published in the journal Nutrients, the high vitamin C concentration of tart and sweet cherries is what gives them their high antioxidant qualities. Additionally, the National Library of Medicine states that while vitamin C-rich foods cannot stop you from getting a cold, they can help you feel better if you do.

In addition, cherries’ naturally occurring melatonin content promotes sound sleep. Fighting off viruses and bacteria that make us ill requires a good night’s sleep. According to the Health Library at Johns Hopkins Medicine, getting less than seven hours of sleep each night can compromise your immune system.

Consider snacking on dried tart cherries or adding some to nut butter.


Walnuts are one of the most popular anti-inflammatory foods, and they also include a number of elements that are essential for boosting the immune system. These contain copper, folate, the vitamins E and B6.

In a report published in the journal Nutrients in 2018, researchers claimed that walnuts also help lessen the signs and symptoms of depression. It turns out that some of the nutrients in walnuts might boost your energy and sharpen your focus. And this is crucial since unmanaged stress can impair your immune system.

For a snack, combine walnuts with dried sour cherries. You can also break walnuts up and use them as a garnish for fresh fruit or steamed vegetables.

Soup and Broth

Caretakers have been serving soups and broths to sick people for decades. Additionally, there is some evidence to suggest their advantages. Despite not strictly being a treatment for a common cold, a steaming hot bowl of chicken noodle soup can offer you some relief from the excruciating symptoms, according to the National Library of Medicine.

First, soups and broths’ steam helps clear congestion by hastening the passage of mucus via the nose. Second, a nutritious soup reduces inflammation. Your upper respiratory tract becomes inflamed when you have a cold. That is what results in the classic cold symptoms, such as a stuffy nose. Thirdly, your body will retain more water as a result of the salt in soup or broth. Constant hydration eliminates headaches and dry mouth.

If you don’t like chicken, choose veggie broth that has been seasoned with spices like black pepper, cayenne, turmeric, and garlic.


Cayenne powder and other peppers assist to thin mucus to reduce nasal congestion. According to a 2016 study that appeared in the journal Current Allergy and Asthma Reports, capsaicin—the chemical that gives hot peppers their heat—may also aid to reduce coughing episodes.

To your tea, soup, or broth, stir a pinch of cayenne powder into the mixture.


In the past, people have used garlic to cure wounds, prevent infections, and stave off disease. Additionally, some evidence supports garlic’s ability to support the immune system.

Researchers enlisted 146 volunteers for a study that was published in 2014 in the journal Cochrane Database of Systematic Reviews. Participants received either a placebo or a daily dose of garlic supplements for 12 weeks. In comparison to volunteers who received a placebo, those who took garlic supplements reported much fewer colds and less severe symptoms when they did get sick.

Next time you eat, add a clove of garlic, or boost your vitamins with a garlic extract.

Raw Honey

In addition to having antibacterial and anti-inflammatory effects, several studies indicate that raw honey helps youngsters with their coughs. Researchers reported that manuka honey especially aids in boosting immunity, protecting humans from a variety of viruses and bacteria in a study that was published in 2018 in the journal AIMS Microbiology.

For throat comfort and perhaps cough relief before night, take it off a spoon, or mix it with your chamomile tea.


According to the Johns Hopkins Medicine Health Library, ginger mostly relieves motion sickness and nausea. It also has a lot of anti-inflammatory minerals, though, which might be able to treat upper respiratory infections. However, there are only a few research that show how efficient ginger’s anti-inflammatory effects are.

Select fresh ginger root to benefit from it. Add it to tea, broth, smoothies, and juice by slicing or grating it. Or add some to some fresh fruit.


When your appetite wanes due to illness, bananas remain one of the few foods that are still enticing to you because they are one of the easiest foods on the digestive system.

According to the Academy of Nutrition and Dietetics, bananas contain vital nutrients that strengthen the immune system while also boosting blood sugar levels and supplying energy. These vitamins C and B6, copper, and folate are among them. Additionally rich in potassium, which your body loses when you perspire, are bananas.

Bananas can be consumed on their own or combined with other delectable foods. They can be blended into a smoothie, frozen and eaten as a popsicle, or mashed and drizzled with raw honey and freshly grated ginger.

Pomegranate Juice

Another beverage that boosts immunity is pure pomegranate juice due to its antibacterial and anti-inflammatory properties. According to a 2017 study in the journal Nutrients, polyphenols are antioxidants present in pomegranate juice that fight infections and lessen symptoms.

Pomegranate juice can be consumed, added in small amounts to water or chamomile tea, blended into smoothies, or frozen in BPA-free popsicle molds with mashed banana and ginger root.

Green Vegetables

In addition to having anti-inflammatory and antioxidant characteristics, green vegetables like kale, spinach, and chard also include essential nutrients that support the health of your immune system. According to the Johns Hopkins Medicine Health Library, they also include substances that enhance immunity in your gut, which is where a significant portion of your immune cells are located.

Green veggies can be added to soups and broths or sautéed in extra virgin olive oil with garlic, turmeric, and black pepper. Leafy greens can also be added to a smoothie.

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