17 comfort foods to get you through the cold & flu season

Feeling under the weather? The common cold or flu can be a real drag, especially when it zaps your appetite.

Amidst the tissues and the endless naps, it's crucial to maintain your strength to help your body combat those pesky viruses. While indulging in junk food might seem tempting, it's not the best choice for supporting your recovery.

Viruses are the culprits behind colds and the flu, so opting for foods with antiviral benefits could potentially speed up your recovery process. Instead of reaching for that greasy pizza or sugary ice cream, consider foods rich in essential nutrients like protein, B vitamins, copper, iron, vitamin C, and zinc. These nutrients are vital for your immune system and can help prevent complications.

Certain items like caffeine and greasy foods should be avoided. Alcohol and caffeine can dehydrate you, which impairs your immune system, while fatty and high-fiber foods might aggravate any gastrointestinal issues you have. Staying hydrated is crucial, as it helps eliminate toxins and supports your body's healing process.

Looking for the best foods to eat when you're feeling sick? Check out these expert recommendations to stock up on your next grocery run:

Chicken Soup

Your mom's go-to remedy for a stuffy nose holds up. Chicken soup is more than just comfort food—it’s packed with nutrients that support your immune system. With a mix of chicken, vegetables, and noodles, it provides essential sodium, potassium, and vitamins while soothing your throat and reducing inflammation.

Citrus Fruits

Vitamin C is crucial for boosting your immune system. Citrus fruits like oranges and grapefruits, along with other vitamin-rich options such as bell peppers, broccoli, and sweet potatoes, are excellent sources of this immune-boosting nutrient.

Garlic, Onions, and Leeks

These pungent vegetables not only enhance the flavor of your meals but also offer antiviral properties. Garlic, in particular, is renowned for its allicin content, which has antibacterial, antifungal, and antiviral benefits.

Ginger Tea

Ginger is a powerhouse against colds, thanks to its active compounds that target common cold viruses and reduce inflammation. A cup of ginger tea or adding fresh ginger to your beverages can provide significant relief.

Honey

Honey isn’t just a sweet treat; it’s also a natural remedy for sore throats. Its coating action soothes irritation and its antioxidant and antimicrobial properties help fight off infections.

Kefir

This fermented dairy product is rich in probiotics, which support your immune system. Kefir also provides more protein than yogurt and contains essential nutrients that aid in digestion and recovery.

Brazil Nuts

Packed with selenium, Brazil nuts boost immune function. Selenium helps your body produce cytokines, which assist in eliminating viruses. Other selenium-rich foods include seafood and certain types of fish.

Mushrooms

Mushrooms, especially those high in vitamin D, are great for immune support. Their compounds help your body fight infections and enhance your overall health.

Carbohydrates

When you’re under the weather, carbs can be a good source of energy. Opt for easy-to-digest options like pretzels or crackers if your appetite is low, as they help keep your energy levels up.

Fatty Fish

Rich in vitamin D, fatty fish like salmon help maintain your immune system. They’re also beneficial for bone health and overall well-being.

Lamb

Lamb is high in zinc, which is crucial for reducing the duration and severity of colds. Other zinc-rich options include pumpkin seeds and chickpeas.

Tomatoes

For a vegan alternative to chicken soup, try tomato soup. Tomatoes are loaded with lycopene, an antioxidant that helps combat infections.

Leafy Greens

Leafy greens, rich in vitamin E, support your immune system and may reduce the severity of respiratory infections. Incorporating them into your diet can enhance your recovery.

Popsicles

When staying hydrated is a struggle, popsicles can help. They’re soothing for a sore throat and provide a refreshing way to stay hydrated.

Dark Chocolate

A little dark chocolate might aid in reducing inflammation caused by a cold. Its theobromine content has been shown to have beneficial effects.

Fennel

Fennel, with its antiviral and anti-inflammatory properties, can be a useful addition to your diet when dealing with cold symptoms. Its essential oils may provide relief.

Elderberry Extract

Elderberries are packed with anthocyanins that help fight off respiratory infections. Elderberry extract can shorten the duration of the flu and alleviate symptoms more quickly than other treatments.