Caught a cold? These are the Best Foods to Eat

Of course, there are different remedies for a cold, but did you know that there are also foods that can help you get rid of a cold faster? 

Vitamin C

That we should eat enough fruits and vegetables is of course no news, but did you know that when you have a cold you would do well to get extra vitamin C? Vitamin C is a true "resistance vitamin" that stimulates the formation of white blood cells. White blood cells are important for your immune system. That's why it's good to eat as many fruits and vegetables as possible that are high in vitamin C. Think rose hip, chicory, kiwi, peppers, and broccoli, for example.


During a cold, it is good to eat foods rich in zinc. Zinc is a mineral important for your immune system, among other things, and can reduce the duration and severity of mild illnesses such as a cold. When you have a cold, your body produces cytokines. These are molecules that can cause new inflammation. Zinc inhibits the production of cytokines, making you sick less quickly and for less time. You get the mineral mainly from proteins in meat, eggs, poultry, seafood, and liver. But beans, nuts, seeds, oats, brown rice, and pumpkin are also rich in zinc.

Chicken soup

Chicken soup, of course, has long been known as the perfect meal to eat when you are sick. The warm soup soothes your throat and reopens your nose a bit. The chicken soup itself does not affect the cold virus, but it can reduce symptoms. So get into the kitchen and make yourself a nice chicken soup with extra lots of vegetables. 

Nuts and seeds

Nuts and seeds are packed with nutrients such as fiber, protein, and healthy fats. They also contain many important vitamins and minerals such as calcium, iron, and magnesium. These substances are all important for your body to fight diseases. So are you suffering from a cold and in the mood for a snack? Then definitely grab a handful of nuts.


Are you a lover of garlic? Then definitely throw an extra clove through your meal, because garlic is good to eat during a cold. It is a natural antibacterial agent and when you crush it, the medicinal substance allicin is released. When you ingest this, allicin thins the mucus in your nose and soothes the inflammation of your airways.


Getting some extra protein during a cold certainly doesn't hurt. This is because your body needs protein to produce cells, such as antibodies and enzymes for your immune system. So be sure to eat some extra fish, meat, eggs, beans, and legumes to get extra protein.

Herbs and spices

Not only are they tasty flavorings, but they can also boost your immune system: ginger, turmeric, cinnamon, and cloves are the spices you need during a cold. For example, add them to a smoothie or make yourself a nice ginger tea. So it is very easy to give your body a helping hand with foods to get rid of a cold as quickly as possible.