Son of Food

That first scratchy throat or slightly stuffy nose can make you wonder whether a cold is on the way. While there is no food that can stop a cold once you’ve been exposed to a virus, eating well can help you stay nourished while your body handles the infection.

The best choices tend to be foods that provide fluids, protein, vitamins, minerals, and calories without being difficult to eat. Warm foods can also be especially appealing when your throat or nose is bothering you. Mayo Clinic recommends plenty of fluids and warm liquids as part of caring for yourself during a cold.

Chicken Soup

Chicken soup has earned its reputation as a classic sick-day meal for good reason. The broth contributes fluid, while chicken provides protein and the vegetables can add vitamins, minerals, and fiber.

The warmth can also be soothing when you’re congested or dealing with a scratchy throat. Mayo Clinic notes that warm liquids such as chicken soup may help loosen congestion and make cold symptoms more comfortable.

Oranges

Oranges are an easy way to add vitamin C to your diet. Vitamin C is an essential nutrient that supports normal immune function and is naturally found in citrus fruits.

However, it’s worth keeping expectations realistic. Vitamin C isn’t a cure for a cold, and taking it after symptoms begin doesn’t appear to dramatically change the illness. Still, eating oranges is a nutritious way to get vitamin C along with water and other nutrients.

Kiwi

Kiwi is another fruit that provides vitamin C along with fiber and other nutrients. It can be especially appealing when you’re looking for something light rather than a heavy meal.

Like oranges, kiwi shouldn’t be viewed as a cold treatment. Its value is primarily nutritional, giving you vitamins and fluids from a whole-food source while your body recovers.

Yogurt

Yogurt can be an easy source of protein when your appetite isn’t quite normal. It can also provide calcium and other nutrients, depending on the variety.

A chilled yogurt may be particularly comfortable if your throat feels irritated. Choose plain or lightly sweetened varieties if you prefer to limit added sugar.

Oatmeal

A warm bowl of oatmeal can be an easy breakfast when you’re feeling under the weather. Oats provide carbohydrates for energy and fiber, while additions such as fruit can increase the meal’s nutritional variety.

The warm texture can also make oatmeal easier to tolerate than crunchy or heavily seasoned foods when your throat feels uncomfortable.

Berries

Strawberries, blueberries, raspberries, and other berries provide vitamin C, fiber, and numerous plant compounds. They’re also relatively easy to add to yogurt or oatmeal.

There is no evidence that eating a bowl of berries will prevent a cold from developing. Their advantage is that they provide useful nutrients in an appealing, relatively easy-to-eat package.

Leafy Greens

Spinach, kale, and other leafy greens provide vitamins, minerals, fiber, and other plant compounds. If raw salads don’t sound appealing when you’re sick, they can easily be incorporated into soups, eggs, pasta, or cooked dishes.

Eating a varied diet helps ensure you’re getting the nutrients your body needs for normal immune function rather than relying on one supposedly magical food.

Eggs

Eggs can be useful when you need something filling but don’t want an elaborate meal. They provide protein and several vitamins and minerals.

Scrambled, poached, or incorporated into soup, eggs can also be prepared in softer forms that are easier to eat when your appetite isn’t at its best.

Honey

Honey can be mixed into warm tea, lemon water, or another beverage. Mayo Clinic notes that honey may help soothe a cough in adults and children older than 1 year.

Honey isn’t a cure for the virus causing a cold, but it can be a comforting addition when coughing or throat irritation makes eating and drinking less pleasant.

Conclusion

When you feel a cold coming on, focus less on finding a miracle food and more on staying hydrated and nourished. Good choices include warm soups, fruits, yogurt, oatmeal, eggs, vegetables, and other foods that provide useful nutrients without requiring complicated preparation.

Some commonly promoted nutrients deserve a little perspective, too. Vitamin C may have modest effects on cold duration when taken regularly, but it isn’t a guaranteed treatment, while evidence surrounding zinc is mixed.