10 Foods to Eat When You Have a Cold or Feel One Coming On

Chicken Soup:

This classic comfort food not only provides hydration but also contains nutrients like protein, vitamins, and minerals that can help support your immune system.

Citrus Fruits:

Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which is known to help strengthen the immune system.


Ginger has natural anti-inflammatory and antioxidant properties that can help relieve symptoms like nausea, sore throat, and congestion.


Garlic contains compounds like allicin, which have antimicrobial properties that may help fight off infections. Incorporate fresh garlic into your meals.


Honey has antimicrobial properties and can help soothe a sore throat and cough. Add honey to warm tea or water.

Hot Tea:

Drinking hot tea, especially varieties like green tea, chamomile tea, or peppermint tea, can help hydrate your body, soothe a sore throat, and provide relief from congestion.

Clear Soups:

In addition to chicken soup, clear broths and soups made with vegetables can provide hydration and essential nutrients while being easy to digest.


Berries like strawberries, blueberries, and raspberries are rich in antioxidants, vitamins, and minerals that can help support your immune system and reduce inflammation.


Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Add turmeric to soups, stews, or warm milk to help alleviate cold symptoms.

Probiotic Foods:

Probiotic-rich foods like yogurt, kefir, and fermented vegetables contain beneficial bacteria that can support gut health.