Foods to Fight a Cold Naturally

As a parent, I am no stranger to the common cold. Every year when school starts, kids will likely bring home more than just homework and art projects. There are a range of colds and contagious illnesses that are passed around from child to child. You can try to prevent getting these viruses by consuming certain foods rich with vitamins and minerals to boost the immune system.

When thinking of natural remedies for cold prevention, Vitamin C probably comes to mind first and rightly so. It helps the body maintain healthy tissue, a strong immune system and protects against infection. Zinc is another good remedy for cold prevention as it may reduce the duration of the cold.

Vitamin C

People have been talking about vitamin C for decades, but why? The reason is that vitamin C is a powerful antioxidant that fights off infects and free radicals. It fights microbes by destroying the nucleic acid in the organisms. That causes the organism to die. Free radicals are dangerous particles that can lead to cellular anomalies, which in turn lead to cancer, so lots of vitamin C can help to slow cancer growth and may even prevent it in some cases. 

Sources for Vitamin C:

Guava, broccoli, bell peppers, parsley, brussel sprouts, cauliflower, lemon juice, strawberries, mustard greens, kiwifruit, papaya, kale, cabbage, romaine lettuce, turnip greens, oranges, cantaloupe, summer squash, grapefruit, pineapple, chard, tomatoes, collard greens, raspberries, spinach, green beans, fennel, cranberries, asparagus, watermelon, and winter squash.

Zinc

Zinc is a mineral that’s important to the body in many ways. It can keep the immune system strong, help heal wounds, and fight infections. Zinc is available in lozenges, but also available in several food sources. 

Sources for Zinc:

Pumpkin seeds, lean meats, shellfish (especially oysters), dairy foods, mushrooms, spinach, asparagus,  chard, scallops, green peas, yogurt, oats, sesame seeds, cashews, almonds, kidney beans, wheat germ, chickpeas, peanuts

Garlic

This interesting and flavorful cousin of the onion has been used in medicine for thousands of years. Garlic contains a chemical known as allicin, which has powerful antimicrobial properties. That will give you an extra line of defense to accompany your immune system. Studies have also shown that not only can the ingestion of garlic greatly shorten the duration of your sickness, but it may also prevent you from ever getting sick in the first place! 

Honey

This rich, golden liquid had been regarded as a miracle food for much of human history. In recent years, science has discovered that it contains an immune system stimulating probiotic called Lactobacillus kunkeei. This means that only raw honey, specifically honey that hasn’t been heated will contain far more health benefits than that of honey which has been processed. 

Hot Green Tea

Tea is another food that has been used as an immune system booster for thousands of years. The vitamins and trace minerals absorbed from the tea leaves are a great way to stimulate organ function and deliver easily digested nutrients. Green tea is also extremely high in antioxidants that protect the body from infection and cancer-causing free radicals. You can even add a tablespoon of honey to your tea to double up on its healing power.

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This post was originally published in 2012 and has been updated for 2020.