10 Foods That Help To Fight Cold

No one is completely immune to the common cold. Did you know that nearly 200 different viruses can cause it? Among them, the rhinovirus is the most common culprit.

This highly contagious viral infection primarily targets the upper respiratory tract, including the nose and throat. It spreads easily through coughing and sneezing.

Common symptoms of a cold include a sore throat, nasal congestion, sinus inflammation, sneezing, coughing, mild fever, and frequent headaches.

The illness can also lead to fatigue, reducing your energy levels and overall productivity. These symptoms typically last between 2 to 14 days, with most people recovering within 10 days.

While home remedies and medications are often used to treat the common cold, certain superfoods can also help manage symptoms and even prevent the onset of the infection.

In this article, we've rounded up some of the best superfoods that can help you combat the common cold. Keep reading to discover which foods can support your recovery.

# Green Tea

Rich in powerful antioxidants, green tea boasts both antiviral and antibacterial properties. It contains catechins—a group of antioxidants known to help block viruses that cause the common cold.

# Garlic

Garlic has long been valued for its antiviral and antibacterial effects. It contains allicin, a sulfur compound known for producing strong antioxidants and offering a variety of medicinal benefits, especially in fighting colds.

# Oranges

Packed with vitamin C, oranges are excellent for combating viral infections, including the common cold. This potent antioxidant boosts white blood cell production, which is key to fighting off illness.

# Blueberries

Blueberries are rich in antioxidants and immune-boosting nutrients like vitamin C. They also contain quercetin, a compound shown to reduce the risk of catching a cold.

# Mushrooms

Mushrooms help combat colds and other viral infections by enhancing the body's production of cytokines—proteins that play a vital role in fighting off harmful pathogens.

# Yogurt

Yogurt supports a healthy immune system with its live and active cultures. Regular consumption can lower the risk of catching a cold and help your body fend off other viral infections.

# Beef

Beef is a great source of zinc, a mineral essential for the production of white blood cells that protect against illness. Its high protein content also helps build antibodies to fight infection.

# Sweet Potato

Sweet potatoes are rich in vitamin A, which supports the health of mucosal surfaces like the nasal passages and digestive tract—areas commonly affected during a cold.

# Turmeric

With strong antioxidant and anti-inflammatory properties, turmeric helps flush out toxins from the body. Daily consumption may reduce your chances of catching a cold and ease symptoms if you do.

# Dark Leafy Greens

These greens are loaded with vitamin C, which is known to reduce the length and severity of cold symptoms when consumed consistently.