What to Eat During a Cold: 12 Foods That Speed Up Recovery.

According to ТСН: During a cold, appetite often decreases, but the right dishes can alleviate symptoms and strengthen the immune system. Foods with anti-inflammatory and antioxidant properties help reduce inflammation, speed up recovery, and lower the risk of future colds.

Beneficial Foods During a Cold

Among the recommended foods, chicken soup stands out. It is nutritious and easy on the stomach, helps maintain hydration, and alleviates nasal congestion due to warm steam. Citrus fruits — oranges, mandarins, grapefruits, and lemons — are also very beneficial. They are high in vitamin C, which supports the immune system, although one should be cautious with sour juices as they can irritate the throat.

Experts also emphasize the importance of foods high in antioxidants. Blueberries, cranberries, broccoli, green tea, kale, and red onions contain quercetin — a compound that may reduce the risk of colds. Anti-inflammatory foods such as berries, fatty fish, garlic, ginger, onions, and turmeric can also be helpful.

Recommendations and Warnings

To alleviate nasal congestion and cough, it is advised to consume chili pepper — the capsaicin in it can reduce symptoms. Ginger and garlic are renowned for their antimicrobial and anti-inflammatory properties, while chamomile tea soothes the throat and supports the immune system. However, pregnant women and individuals with severe allergies should consult a doctor in advance.

Specialists also state that honey can be more effective than some cough syrups, but it should not be given to children under one year old. Turmeric, cherries with vitamin C, carrots with beta-carotene, leafy greens, kiwi, and fatty fish also support the body during illness.

Doctors recommend limiting the intake of caffeine, alcohol, highly processed foods, hard or very spicy food during colds — these foods can worsen inflammation, dehydrate the body, or irritate the throat. Regarding dairy products, the reaction to them can be individual: for some, they worsen symptoms, while fermented products like yogurt can be beneficial.

Medical professionals emphasize that if cold symptoms are severe, persist for several days, breathing problems occur, fever lasts more than three days, or severe vomiting or diarrhea appears, one should see a doctor.

By choosing the right foods during a cold, one can not only alleviate symptoms but also activate the recovery process. Remember: timely response to symptoms and balanced nutrition can significantly affect the speed of recovery. In cases of severe or prolonged symptoms, do not delay visiting a doctor for professional help.