Cold-fighting foods to focus on

When you are sick, especially with a cold or the flu, the right foods and beverages can offer relief—either from the symptoms of a cold or to help strengthen your immune system—so you can get better faster. These foods and drinks fight congestion, coughing, fatigue and other annoying cold and flu symptoms:

Chamomile tea
Chamomile consumption has been tied to an increase in antibacterial activity in the body. But its real impact may be its ability to support sleep, which protects immunity.

Turmeric
Curcumin, the natural compound in turmeric, is a potent anti-inflammatory compound. It has also been shown to boost immune cell activity and enhance antibody responses. Just be sure to combine turmeric with black pepper, which significantly ups curcumin bioavailability.

Dried tart cherries
The high antioxidant content in dried tart cherries is tied to a bolstered immune system, including a reduced risk of upper respiratory tract symptoms. These gems also support healthy sleep due to their natural melatonin content. Healthy sleep is important because people who do not get enough sleep or quality sleep are more likely to get sick after being exposed to a virus, such as the common cold.

Walnuts
In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper and folate. Walnuts have also been shown in research to reduce psychological stress and unchecked stress weakens immunity.

Extra virgin olive oil
Extra virgin olive oil possesses antibacterial properties that can reduce your risk of becoming sick. Its antioxidants have also been shown to protect against immune-mediated inflammatory conditions, including diabetes, obesity, rheumatoid arthritis and inflammatory bowel disease.

Soup or broth
Catching a cold triggers an inflammatory response in your upper respiratory tract, which contributes to symptoms like a stuffy nose. The steam from soup or broth speeds up the movement of mucus through the nose to relieve congestion. A healthy soup also helps reduce inflammation.

Also, the salt from soup or broth will cause your body to retain more water, and easing dehydration can help lessen symptoms like headache and dry mouth. 

You may opt for vegetable broth, flavored with add-ins like garlic, ginger, cayenne, turmeric and black pepper. 

Cayenne pepper
Spicy peppers, including cayenne powder, help thin mucus to relieve nasal congestion. Capsaicin, the compound that gives spicy peppers their heat, may also help suppress a cough. You may add a pinch of ground cayenne to your tea, soup, or broth. 

Garlic
Historically, garlic has been used to ward off illnesses, fight infections and treat wounds—and research lends credibility to garlic’s immune-supporting capabilities. Research also confirms that aged garlic extract may enhance immune cell function. 

Raw honey
In addition to its antimicrobial and anti-inflammatory properties, raw honey has been shown to help ease coughs in children. Take it off a spoon to soothe your throat and potentially relieve a cough, or stir it into to your chamomile tea. 

Ginger
Ginger eases nausea, and like raw honey, possesses antimicrobial and anti-inflammatory properties. For the best benefits, opt for fresh ginger root. Slice or grate and add to tea, broth, smoothies, juice, or sprinkle over fresh fruit. 

Bananas
Bananas are one of the easiest foods on the digestive system and remain one of the few appealing foods when appetite is diminished due to illness. They also raise blood sugar and provide energy while delivering key nutrients that help support the immune system, including vitamins C and B6, copper and folate. They are also chock full of potassium, an electrolyte lost in sweat.

Lemon
A quarter cup of fresh-squeezed lemon juice provides 30% of the daily target for vitamin C, and the juice from one whole lemon supplies about 50%. In addition to supporting immunity, this nutrient, which also acts as an antioxidant, is needed for DNA repair and serotonin production. The latter helps promote happiness and sleep.

Pomegranate juice
Pure pomegranate juice is another food that supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses and decrease the length of a cold by as much as 40%.

Green vegetables
Green veggies provide anti-inflammatory antioxidants, as well as key nutrients known to help the immune system function, including vitamins A and C and folate. They also provide bioactive compounds that provide a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells.

It is also important to drink plenty of water to replace the fluid you are losing through your lungs each time you cough, and from losses due to perspiration or sweat. Of course, you need to get plenty of sleep and rest.