Can you cure your cold through your diet? Here’s 10 foods that can help

We spoke to registered nutritionist Zara Hiridjee to find out what we should be eating when the dreaded annual cold descends upon us, and here are 10 foods that can help.

Vitamin C rich foods

Vitamin C supports healthy immune function and can reduce the duration and severity of cold symptoms – think citrus fruits, berries and red bell peppers.

“They’re packed with antioxidants, which help the immune system by fighting off free radicals that can weaken your defences,” explains Hiridjee. “It also keeps white blood cells working efficiently, so regular intake may even help reduce how long or severe a cold feels.”

Zinc rich foods

Zinc is essential for immune health, helping immune cells grow and communicate more effectively. And studies show it could help reduce the length of a cold if taken at the first sign of symptoms.

“This is because when taken early, zinc has been shown to slow viral replication, which means the viruses may spread less effectively,” Hiridjee tells us. “Essentially, zinc helps interfere with the virus’s ability to attach to our cells, which can make a real difference in managing cold symptoms.”

Foods rich in zinc including seafood (especially oysters), beef, pumpkin seeds, chickpeas and cashew nuts.

Warm soups and broths

There’s a reason so many of us crave big, steaming bowls of chicken soup or warm vegetable broths when we’re feeling under the weather, because they provide warmth, hydration and can help clear nasal congestion and soothe sore throats.

As Hiridjee points out, soups are multipurpose cold busters. “The steam from a hot soup helps to clear nasal congestion, while the warmth soothes a sore throat and encourages blood flow, which can aid recovery. Broths also provide hydration and essential electrolytes like sodium and potassium. Plus, they are easy on the stomach, making them ideal if your appetite is low.”

Ginger and garlic

Ginger and garlic are powerful natural immune boosters and have been used for centuries as natural remedies.

Ginger contains compounds like gingerol, which has anti-inflammatory and antioxidant effects, helping reduce inflammation and soothe the stomach. Garlic contains allicin, a compound with antiviral and antibacterial properties, which supports immune health by enhancing the activity of immune cells. These can boost immune response and help you feel better, faster.

“For optimal benefits, fresh ginger can be steeped in tea, and garlic is most effective when crushed and added raw or lightly cooked in dishes like soups,” explains Hiridjee.

Honey

Honey is a traditional remedy for colds, especially cough relief when taken before bed as it’s soothing for sore throats. Honey has antimicrobial properties that can help fight off bacterial infections, according to Hiridjee, and thanks to its thick consistency, it coats the throat which can help reduce coughing and ease irritation.

“Studies have shown that a teaspoon of honey before bed can help reduce nighttime coughing, making it easier to get restful sleep, which is essential for recovery,” she tells us. “But try and opt for raw or unprocessed honey as this tends to have higher levels of beneficial enzymes and antioxidants, making it a good choice for maximum benefit.”

Fermented foods

Fermented foods like kefir, yoghurt, miso, sauerkraut and kimchi are all rich in probiotics that are excellent in supporting your gut health. And maintaining a healthy gut microbiome is crucial for a strong immune system and can support your body’s ability to fight off infections and reduce inflammation during a cold.

“The gut is where a significant portion of the immune system resides, so maintaining a balanced microbiome can strengthen our body’s defence against infections,” explains Hiridjee. “Regular consumption of fermented foods can help keep ‘good’ bacteria populations thriving, which not only supports immune function but can also reduce the duration and severity of colds by maintaining a healthy gut barrier.”

Leafy greens and colourful veggies

Leafy greens like spinach and kale and colourful vegetables including carrots and sweet potato are packed with antioxidants and other healthy compounds that help support immune health.

“Leafy greens are packed with vitamins (A, C, E, and K) and antioxidants, which support the body’s natural defences,” says Hiridjee. “These nutrients enhance white blood cell production and help reduce inflammation, both of which are key during illness. Fibre in greens also supports gut health, adding another layer of immune support by feeding beneficial bacteria.”

Sweet potato is also packed with beta-carotene (vitamin A) which is essential for maintaining healthy mucus membranes and promoting a strong immune system. It also helps that they provide energy and are easy to digest.

Bone broth

Bone broth is not only packed full of flavour and nutrients, making a great base for soups and stews, but it’s beneficial when you come down with a cold, too. Bone broth is nutrient dense, packed with amino acids, collagen and minerals like calcium, magnesium and phosphorous, all which support immune health, tissue repair and gut health, according to Hiridjee.

“Collagen and gelatine found in bone broth also supports gut lining integrity, which helps prevent pathogens from entering the bloodstream,” she adds. “The broth’s warmth also soothes a sore throat, and the hydration it provides is essential during a cold.”

There are great pre-made bone broths in the supermarket, including Borough Broth, Freja and TRUEfoods, while making your own and then freezing it is a great way to use up bones after a Sunday roast.

Turmeric

“Turmeric is renowned for its anti-inflammatory properties, largely due to curcumin, its active compound,” explains Hiridjee. “Curcumin has been shown to modulate immune response and reduce inflammation, which can be especially beneficial during a cold. Combining turmeric with black pepper enhances curcumin’s bioavailability, allowing the body to absorb it more effectively.”

The best way to consume turmeric when you’re poorly is by adding it to soups, warm milk, or teas.

Cloves

Cloves in your tea, or as a spice in your food, is great for blocked sinuses and sore throats thanks to containing phenolic compounds like eugenol, which can help relieve sore throats and pain from coughing.

“Eugenol is a powerful compound with antioxidant, antimicrobial, and anti-inflammatory effects,” says Hiridjee. “It has been found to combat various pathogens, which may help prevent infections from worsening. Cloves can be added to warm teas or soups to deliver these benefits, particularly soothing sore throats and reducing inflammation in the respiratory tract.”

What foods should you avoid when you have a cold?

Just like good foods to consume when you have a cold, certain foods and drinks can worsen symptoms or hinder your recovery. While you might crave a greasy fast-food delivery, fried and greasy foods are heavy and harder to digest which can make your body expend extra energy on digestion rather than healing. They also lack nutrients that support the immune system. The same goes with sugary foods that can suppress your immune function and interfere with blood cell activity, which are essential for fighting off infections.

While not scientifically proven, many people avoid dairy when they have a cold too, as it can feel as though it thickens mucus, which can make congestion worse. But, if you find you have no issues, don’t avoid it, because as we’ve learnt, probiotic rich yoghurt can boost your immune system. The same goes with Vitamin C-rich citrus fruits, which although can be beneficial, can irritate a sore throat, so avoid if you’re dealing with throat discomfort.

And finally, and it goes without saying, but alcohol isn’t great when you have a cold as it suppresses the immune system, dehydrates your body and affects sleep, all of which are critical for recovery.

So, while you should focus on keeping yourself fit and healthy all the time to ensure your body is well enough to fight off colds and infections modifying your diet and focusing on foods that help to soothe and recover, can go a long way in helping you during cold and flu season.

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