Historically, garlic has been used to ward off illnesses, fight infections, and treat wounds—and research lends credibility to garlic’s immune-supporting capabilities. But its real impact may be its ability to support sleep, which protects immunity. Allicin is best delivered in the form of raw whole garlic cloves, fresh crushed garlic or garlic oil. You can boil it in water and make a tea (add some honey and lemon for taste and extra soothing and healing properties). These gems also support healthy sleep due to their natural melatonin content. Just be sure to combine turmeric with black pepper, which significantly ups curcumin bioavailability. A healthy soup also helps reduce inflammation. Ginger eases nausea, and like raw honey, possesses antimicrobial and anti-inflammatory properties. It should not be used as a substitute for professional medical advice, diagnosis or treatment. © Copyright 2020 Meredith Corporation. When your body gets dehydrated, it becomes depleted of necessary minerals and salts called electrolytes. The material appearing on DIETINGWELL.COM is for educational use only. Carrots are packed full of Vitamin A, which is an essential nutrient to support your immune … Eliminate alcohol and caffeinated beverages while you have symptoms of the common cold 2. We're loving their inspirational, body-positive messages. Allicin not only has immune-boosting properties, but it can also prevent you from coming down with a cold in the first place. “If I feel … You know cold and flu season is a big deal when a magazine like Entrepreneur features an article devoted to it. These are building block proteins your body cannot make on its own but must take in through the foods you eat (or through supplements). But here, the key to shortening a cold’s duration as much as possible is to take the honey within 24 hours of first feeling the symptoms. According to the Centers for Disease Control (CDC), millions of adults and children will come down with colds each year. You’ve heard it before: To avoid colds, get plenty of vitamin C. Truth is, it won’t keep most … You can also add ginger to any food dish, from salad dressings to sauces. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter. Honey can be taken on its own, but it is recommended to add honey to tea, water or juice so you get additional benefits along with the honey. Slice or grate and add to tea, broth, smoothies, juice, or sprinkle over fresh fruit. Saute your leafy greens in EVOO, or drizzle over a nutrient rich, easy to digest carb, like skin on potatoes. RELATED: 9 Signs It's More Serious Than the Common Cold. Zinc has been proven to lessen cold symptoms by up to a full day, but only when taken within 24 hours of the first symptoms. It has also been shown to boost immune cell activity and enhance antibody responses. But 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. Sip hot or iced, or use the steeped tea as the liquid for smoothies or oatmeal. You can add honey or other components that help ease sore throat pain and open up nasal passages. RELATED: Does Wearing a Surgical Mask Prevent the Flu? Health.com is part of the Meredith Health Group. What makes these foods so popular with the health community? That’s vital because unchecked stress weakens immunity. Citrus. Stay in your living room and still spike your heart rate. These beverages can deplete the body of its water supply, leading to dehydration and increased nasal congestion. If you don’t eat chicken, opt for vegetable broth, flavored with add-ins like garlic, ginger, cayenne, turmeric, and black pepper. – Licorice root. This is especially true if you are taking any medications or supplements that destroy your gut bacteria, since your body needs all the help it can get to both fight off the cold virus and also digest your food for you. The Mayo Clinic cites honey as an effective soother for the symptoms of the common cold. The high antioxidant content in dried tart cherries is tied to a bolstered immune … Add a pinch of ground cayenne to your tea, soup, or broth, RELATED: The Best (and Worst) Cold Medicines Available Right Now, According to Doctors. As far as what to avoid when you’re sick, steer clear of foods that may fuel inflammation or stress your immune system. Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. 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. You'll find vitamin-rich ingredients, soothing chicken soups and garlic-packed meals for congestion relief. The steam from soup or broth speeds up the movement of mucus through the nose to relieve congestion. Take it off a spoon to soothe your throat and potentially relieve a cough, or stir it into to your chamomile tea. If you are not a big fan of citrus fruits, you don’t have to worry – there are plenty of other foods you can eat that can also give you that necessary dose of cold-limiting Vitamin C. Try papaya, strawberries, kale, broccoli, kiwi fruits, pineapple, mango, cauliflower, bell peppers or brussels sprouts. Some of the most effective herbal teas for use when you have a cold include these: – Echinacea. Eat them as is, mash and drizzle with raw honey and fresh grated ginger, blend into a smoothie, or freeze and eat as an icy pop. Water. The main difference is one of bacteria count and variety. Carrots are packed full of Vitamin A, which is an essential nutrient to support your immune system function. Some may even help your immune system fend off a cold, or reduce its severity or length. Walnuts have also been shown in research to reduce psychological stress. – Lemon balm. It is so soothing. That’s important, because catching a cold triggers an inflammatory response in your upper respiratory tract, which contributes to symptoms like a stuffy nose. When cold viruses invade your body and you begin to experience symptoms, your immune system springs into action to fight back. If you can take in foods rich in Vitamin C, like citrus fruits, on the first day of your cold, you may be able to shave as much as a full day off your symptoms! These 13 foods are guaranteed to lessen your cold symptoms and, if taken promptly at the first sign of symptoms, can also shorten the duration of your cold by up to two days! 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. For this reason, taking in foods that are rich in probiotics can be especially wise when you are under the weather. RELATED: How to Use Essential Oils During Cold and Flu Season—and the Best Ones to Buy. All products and services featured are selected by our editors. Health experts recommend having at least two or three 3-ounce servings each week. However, if you plan to try any of these foods while pregnant or give them to a young child or a baby, please take the precaution of first discussing your plans with your doctor.

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