5 Friendly Foods to Eat When You Have a Cold
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1. Chicken Soup
Chicken soup has been recommended as a remedy for the common cold for hundreds of years — and for good reason (1Trusted Source).
It's an easy-to-eat source of vitamins, minerals, calories and protein, which are nutrients your body needs in larger quantities while you're sick (2Trusted Source).
Chicken soup is also an excellent source of fluids and electrolytes, both of which are necessary for hydration if you're making frequent trips to the bathroom.
Your body will also need even more fluids if you have a fever (3Trusted Source).
What's more, one study found chicken soup to be more effective at clearing nasal mucus than any other liquid studied. This means it's a natural decongestant, perhaps in part because it gives off hot steam (4Trusted Source).
Another reason for this effect is that chicken contains the amino acid cysteine. N-acetyl-cysteine, a form of cysteine, breaks apart mucus and has anti-viral, anti-inflammatory and antioxidant effects (5Trusted Source, 6Trusted Source).
Chicken soup also inhibits the action of neutrophils, which are white blood cells that may cause symptoms such as coughing and a stuffy nose.
Chicken soup's ability to inhibit these cells could partially explain why it is so effective against some cold and flu symptoms (1Trusted Source).
Bottom Line: Chicken soup is a good source of fluids, calories, protein, vitamins and minerals. It is also a natural decongestant and may block cells that cause coughing and a stuffy nose.
2. Broths
Similar to chicken soup, broths are excellent sources of hydration while you're sick.
They're full of flavor and can contain calories, vitamins and minerals such as magnesium, calcium, folate and phosphorous (7, 8).
If you drink them while hot, broths also have the wonderful benefit of acting as a natural decongestant because of the hot steam (4Trusted Source).
Drinking broth is a good way to stay hydrated, and the rich flavors can help you feel satisfied. This is especially helpful if your stomach is unsettled and you are unable to keep down solid foods.
If you're salt-sensitive and buy broth from the store, be sure to buy a low-sodium variety as most broths are very high in salt.
If you're making broth from scratch, it may have even more benefits — including a higher calorie, protein and nutrient content.
Many people rave about the benefits of bone broth and claim it has many healing properties, although currently there are no studies on its benefits (8).
Read this article for more information about bone broth.
Bottom Line: Drinking broth is a delicious and nutritious way to stay hydrated, and it also acts as a natural decongestant when hot.
3. Garlic
Garlic can provide all sorts of health benefits.
It has been used as a medicinal herb for centuries and has demonstrated antibacterial, antiviral and anti-fungal effects (9Trusted Source, 10Trusted Source).
It can also stimulate the immune system (11Trusted Source).
Few high-quality human studies have explored the effects of garlic on the common cold or flu, but some have found promising results.
One study found that people who took garlic got sick less often. Overall, the garlic group spent about 70 fewer days sick than the placebo group (12Trusted Source).
In another study, people taking garlic not only got sick less often, but they got better 3.5 days faster than the placebo group, on average (13Trusted Source).
Additionally, several studies showed that aged garlic extract supplements can enhance immune function and decrease the severity of colds and the flu (14Trusted Source).
Adding garlic to chicken soup or broth can both add flavor and make them even more effective at fighting off cold or flu symptoms.
More details here: How Garlic Fights Colds and The Flu.
Bottom Line: Garlic can fight bacteria, viruses and stimulate the immune system. It helps you avoid illness and recover faster when you get sick.
4. Coconut Water
Staying well-hydrated is one of the most important things you can do when sick.
Hydration is especially important when you have a fever, sweat a lot or have vomiting or diarrhea, which can cause you to lose a lot of water and electrolytes.
Coconut water is the perfect beverage to sip on when you're sick.
Besides being sweet and flavorful, it contains glucose and the electrolytes needed for re-hydration.
Studies show that coconut water helps you re-hydrate after exercise and mild cases of diarrhea. It also causes less stomach discomfort than similar drinks (15Trusted Source, 16Trusted Source, 17Trusted Source).
Additionally, several studies in animals found that coconut water contains antioxidants that can fight oxidative damage and may also improve blood sugar control (18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).
However, one study found that it causes more bloating than other electrolyte beverages. It might be a good idea to begin slowly if you've never tried it (22Trusted Source).
Bottom Line: Coconut water has a sweet, delicious flavor. It provides the fluids and electrolytes you need to stay hydrated while sick.
5. Caleb’s Ass
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