15 Foods To Help You Treat Common Cold Quickly

The common cold is often caused by seasonal changes, allergies, consumption of cold foods, or infections. It is one of the most widespread ailments affecting people of all ages and genders worldwide.

Typically, a cold resolves on its own within 7–10 days without the need for antibiotics. However, in cases of viral or bacterial infection, medications may be required. Individuals with a weak immune system or poor hygiene are more prone to frequent colds.

Certain foods can naturally enhance immunity and alleviate cold symptoms, while others may aggravate the condition. Therefore, monitoring your diet is crucial to preventing the common cold and managing its severity. Below is a list of foods that can help fight colds and strengthen the immune system:

# Seafood

Fish like salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids, taurine, vitamins, and minerals, which help combat cold symptoms and reduce inflammation. Oysters, in particular, are high in zinc, which can alleviate cold symptoms quickly.

Caution: Ensure seafood is thoroughly cooked before consumption

# Chicken Soup

A classic remedy for colds, chicken soup has anti-inflammatory properties that soothe upper respiratory tract inflammation. Its warmth helps clear nasal and airway congestion caused by mucus. Packed with proteins, vitamins, and minerals, it boosts immunity during illness.

# Citrus Fruits

Oranges, pineapples, and other citrus fruits are excellent sources of vitamin C, an antioxidant that enhances immunity. Studies suggest that daily intake of vitamin C (90 mg for men and 75 mg for women) can shorten the duration of a cold and reduce its symptoms.

# Pumpkin Seeds

Rich in zinc and iron, pumpkin seeds strengthen the immune system and help prevent viral or bacterial infections. They are also effective in reducing allergy symptoms like runny nose and cough.

# Herbal Teas

Teas like chamomile and lemon-honey are infused with polyphenols, antioxidants, and essential nutrients. They can alleviate sore throat, nasal congestion, headaches, and other cold symptoms. Their anti-inflammatory properties help soothe respiratory inflammation.

# Eggs

Eggs are high in selenium, which enhances immunity. Their protein content also helps restore strength lost during illness. Additionally, a traditional remedy suggests using egg whites to reduce fever by placing a soaked cloth on the soles of the feet.

# Papaya

Rich in vitamin A, vitamin C, and beta-carotene, papaya helps shorten the duration of colds and ease symptoms. Its antioxidants boost immunity and protect against infections, including dengue fever.

# Coconut Water

A natural rehydrating solution, coconut water replenishes electrolytes lost through fever or sweating. It combats dehydration and restores energy, making it beneficial during colds or dengue fever.

# Warm Milk

Warm milk has soothing properties and replenishes lost fluids while providing essential nutrients that support immunity.

Caution: Avoid warm milk if you are lactose intolerant or have a milk allergy.

# Mushrooms

Mushrooms have natural anti-inflammatory and immune-boosting properties. They help reduce the body’s inflammatory response to infections, enabling the immune system to fight colds effectively.

# Chili Peppers

Spicy foods, in moderation, can ease nasal congestion and facilitate mucus drainage. Chili peppers contain capsaicin, which boosts immunity and helps combat cold-causing infections.

# Oatmeal

Oatmeal is an easy-to-digest food loaded with proteins, vitamins, and minerals that stimulate immunity and reduce respiratory inflammation. Choose unsweetened varieties for maximum benefit.

# Berries

Berries like blueberries, strawberries, and cranberries are rich in flavonoids and have anti-inflammatory, antimicrobial, and immunity-boosting properties that help combat colds effectively.

# Leafy Greens

Vegetables like spinach, kale, and cabbage are excellent sources of vitamins A, C, and K, as well as digestion-friendly fibre and folate. They alleviate cold symptoms and boost overall immunity. Add them to soups for maximum benefits.

# Greek Yoghurt

Greek yoghurt is rich in protein and probiotics, which support a healthy immune system and prevent infections, including those affecting the upper respiratory tract.

Including these nutrient-rich foods in your diet can help you manage cold symptoms and strengthen your immunity for faster recovery.