5 Great Foods For Cold-Like Symptoms



By Justin Cowart

Winter has come and with it, the cold and flu season. It’s time to prepare your immune system for the raging horde of sniffles coming your way.

Luckily for you, there are certain foods that can help fight and fend off all the wretched flus and winter blues. 

No matter what the odds of you catching any of these illnesses may be, it’s always a good idea to stock up on foods and drinks that can aid you in defeating – and even preventing – these foes. Kind of like equipping a suit of armor with sword and shield.  

Here are 5 great foods to add to your arsenal against illness this season:

1. Chicken Noodle Soup: I know what you’re thinking, ‘chicken noodle soup helping a cold is just an old wives tale,’ but the truth is that this timeless soup can soothe a cold.

Cysteine is an amino acid contained in chicken – this helps thin mucus located in the lungs and the broth fights inflammation in the throat, keeps nasal passages moist and helps prevent dehydration. Vegetable broth is another option as well.

2. Citrus Fruit: There have been several studies that suggest that vitamin C may reduce the severity and/or length of colds. Citrus holds large amounts of vitamin C and certain fruits – such as lemons, limes, oranges and grapefruits – contain flavonoids, which help boost your immune system and with speedy recoveries.

3. Carrots And Other Vitamin A-Rich Foods: Every vitamin is necessary for a healthy body, but vitamin A has been shown to be a key component in maintaining the immune system. Try eating carrots, spinach, sweet potatoes, squash, or collard greens the next time you have a cold.

4. Cold Green Tea: Green tea is loaded with antioxidants, which boost your immune system. As far as drinking it cold, Dr. Michael Greger believes it better due to the higher levels of antioxidants in cold brewed compared to the hot brew.

5. Spicy Foods: Spicy foods are very effective natural decongestants. When you eat them, they may make your nose run and even your eyes water, but when you eat them, they can alleviate symptoms of congestion.

Pam Peeke, MD, a member of the Prevention editorial advisory board and author of The Hunger Fix, stated that “the right nutrients can help your body fight off an illness.”  

So when you feel like you might be coming down with the cold, it might be time to change your diet to not only help you feel better, but to also help you recover from it.

In 2000, Dr. Stephen Rennard, researcher from the University of Nebraska, published a finding in the journal of the American College of Chest Physicians, Chest, which showed that chicken soup holds anti-inflammatory agents, which are able to ease the symptoms of a cold.  

“In fact, for every degree your body temperature is elevated, your metabolic rate is stimulated (or elevated) by seven percent,” Douglas Kalman, Ph.D., RD, director of nutrition research at Miami Research Associates, explains and continues with, “So one of the worst things to do if you have a fever is not eating, as your body needs the fuel to support the immune system.”

Though your appetite might be ruined by a bad cold or nasty case of the flu, it is imperative that you stay well, hydrated and nourished. Try to eat smaller portions more often, as this can provide a steady energy input to help you make it through the recovery process.  

Here’s a quick and easy chicken noodle soup recipe to eat the next time you have a cold. Give it a try and let us know how it goes!

5 from 1 reviews
Quick And Easy Chicken Noodle Soup
  • 4 (14.5 ounce) cans chicken broth
  • 1 (14.5 ounce) can vegetable broth
  • ½ pound chopped cooked chicken breast
  • 1 ½ cups egg, rice or quinoa noodles
  • 1 tbsp grass-fed butter
  • 1 cup sliced carrots
  • ½ cup chopped onion
  • ½ cup chopped celery
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • Salt and pepper for taste
  1. On medium heat, melt butter in a large pot.
  2. Cook celery and onion in butter for 5 minutes, or until tender.
  3. Pour in vegetable and chicken broths and stir in noodles, chicken, carrots, oregano, basil, salt and pepper.
  4. Bring pot to a boil and reduce to simmer for 20 minutes.


Justin Cowart

Justin Cowart

Justin Cowart is a writer and researcher that loves to learn more about health, life, consciousness and making the world a better place. He loves music, traveling, meditation, video games and spending time with family and friends. He believes in baby steps and lifestyle changes in order to live a full life. In 2014, he lost around 40lbs from baby steps and emotional detoxing.
Justin Cowart


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