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8 Foods That Help Relieve Cold Symptoms

October 28, 2022

Re-entering the world after isolation means you also get exposed to viruses. With everything slowly returning to the old normal, schools reopening their gates and companies returning to on-site work, common colds and flu are also making their comeback

Thankfully, certain foods can help strengthen your immunity against these illnesses and speed up your recovery.

Seeing your food as your medicine helps you make better diet choices, especially when you are under the weather. They don’t just provide you with energy. With the right meal, you also feel better, stay hydrated, and recover more quickly.

Here are eight foods that help with cold symptoms.

1. Citrus


You’ve probably heard of it already: consuming lots of vitamin C wards off colds and keeps them at bay. Citrus fruits like oranges, lemons, and limes are all excellent sources of vitamin C. If you get a lot of them right, they can help you get rid of cold symptoms faster.


2. Ginger


When it comes to colds, ginger is also classic. They help ease throat discomfort and clear congestion. Research says ginger can also block the virus that causes colds and prevents them before they start a sniffling and coughing session.


3. Ice cream


Here’s a favourite comfort food you might have least expected from the list.

Similar to an anaesthetic, ice cream decreases swelling and temporarily soothes sore throats. Science also says it will not worsen your colds or flu, so if you are craving ice cream, go ahead and suit yourself. Opt for plain flavours and skip the toppings to avoid aggravating your sore throat.


4. Garlic


According to studies, garlic may shorten both the length of your colds and your chance of becoming sick. If you do get sick, it might also lessen how bad the symptoms are. So toss a few extra cloves and ensure the garlic is sliced or chewed well before it’s eaten for maximum benefit.


5. Coconut water


Drinking fluids with electrolytes, such as coconut water, is one of the numerous ways to help yourself stay hydrated when you’re ill. In addition to helping you replenish lost fluids and electrolytes, coconut water can also help ease congestion and loosen mucus if you have a cold.


6. Honey


A tablespoon of honey can be very soothing if winter gives you a sore throat and coughing. In fact, researchers at the University of Oxford found that honey was “superior” at relieving the symptoms of common cold, flu, and other upper respiratory tract infections (URTI).


7. Chicken soup


A classic proof that “mom knows best” is when they serve you chicken soup while you have colds. It is a quick source of vitamins, minerals, calories, and protein—nutrients your body may require in greater amounts when recovering. Studies also demonstrate that it works better than other hot liquids to clear congestion and nasal passages.


8. Spicy foods


Chilli peppers and other spicy foods contain capsaicin. According to studies, this bioactive ingredient seems to thin out mucus, making it easier to expel and effectively relieving coughing and sore throat. They’re good for stuffy noses and other signs of congestion.



Some of the things you can do to feel better and recover more quickly when sick are to rest, drink plenty of water, and eat a healthy diet. Thankfully, science has backed several foods that can help strengthen your immune system and provide relief from different symptoms.


Too drained to prep your own food? We’ve got you! Contact us today for the most healthful ready-made meals you can enjoy while recovering.


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