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8 Things You Should Always Eat When You Have a Cold

Each year, there are one billion cases of the common cold in the U.S. alone. Here's what to eat when you have a cold to beat the sniffles.

Closeup of chicken noodle soup.cobraphotography/Shutterstock

Chicken noodle soup

Eating a bowl of steaming chicken noodle soup provides more than just comfort when you have a terrible cold. In 2000, University of Nebraska researcher Dr. Stephen Rennard published findings in Chest, the journal of the American College of Chest Physicians, showing chicken soup contains anti-inflammatory agents that can ease a cold's symptoms. Dr. Mehmet Oz agrees. "Start with a bowl of Mom’s chicken soup," he has said. "Research has yet to show how it works (and how the heck Ma knew), but we do know that a nutrient-rich diet builds your immune system and fights inflammation."

pouring milk into glass. filling a glass with milk.Hafiez Razali/Shutterstock

Milk and other Vitamin D-rich foods

Vitamin D-rich foods like milk or fortified cereal might help combat a cold. A 2009 study by Massachusetts General Hospital found that people with low levels of vitamin D reported more colds than those who weren't vitamin D deficient. As an added bonus, these foods may help boost your mood during cold weather months, according to researchers at Loyola University. Here are 10 foods that could actually make your cold or flu worse.

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Carrots and other Vitamin A-rich foods

All vitamins are essential to a healthy body, but Harvard Medical School says vitamin A is a key player in maintaining a strong immune system. When you have a cold, try eating sweet potatoes, carrots, squash, spinach, or collard greens.

Fresh green tea with tea leaves in the watergrafvision/Shutterstock

Cold green tea

Green tea is full of antioxidants, which will boost your immune system even when you're already sick. Green tea can also help ease symptoms that often come with a cold, like a sore throat. Instead of sipping a hot mugful, Dr. Michael Greger suggests brewing it cold: antioxidant levels are higher that way compared to when it's made with boiling water. Here are 12 signs your common cold could be something much worse.

Garlic cloves and garlic bulb on a white wooden tableOlya Detry/Shutterstock


Garlic has been found to help prevent colds when consumed regularly, owing to its immune-boosting compound allicin, says Donna Cardillo, RN. Eat more garlic when you have a cold, or try it raw with an orange-juice chaser.

 fresh picked blueberries on black stone backgroundpinkomelet/Shutterstock


Researchers from Cornell University found that blueberries contained the most antioxidants than any other fresh fruit tested, which should help beat your sniffles. Eat them alone when you have a cold, or sprinkle on a bowl of cereal or yogurt to add some vitamin D. These are the 9 ways you are actually making your cold or flu worse.

Black tea cups and pot / herbal tea cupShulevskyy Volodymyr/Shutterstock


Tea is soothing when you're congested, especially a brew with natural expectorants like anise seeds. recommends the American Pharmaceutical Association's recipe: one cup of crushed anise seeds to one cup of hot water, flavored with sugar, garlic, cinnamon, or honey. Sip tea up to three times a day. If you don't like licorice flavor, try peppermint. WebMD says that peppermint tea acts as an expectorant, loosening mucus and breaking up coughs.

Salmon Fish Cooking Raw Fillet Pepper Salt Olive Oil Rosemary Lemon Green Asparagus Wooden Table Lifestyle Healthy ConceptMilenie/Shutterstock

Fish suggests eating oily fish, like salmon and tuna, when you have a cold, to take advantage of their omega-3 fatty acids. These compounds help reduce inflammation in the body, which can prevent your immune system from working properly. Next, check out these 15 ways to prevent colds and flu.