The Best Foods to Help Fight a Cold
Updated: Oct. 05, 2022Ever wonder what foods to eat during flu season to prevent illness? Ward off the flu with these foods rich in vitamins and minerals!
Turns out mom was right: a delicious bowl of classic homemade soup, like chicken noodle, can help ease cold and flu symptoms by offering powerful amino acids and keeping you hydrated. With this year’s flu, the most widespread in more than a decade, it’s no wonder people are doing everything they can to avoid getting sick, including finding the best foods to eat during flu season. In addition to hand washing, flu vaccines and drinking enough water, eating a diet rich in these six vitamins and minerals can help you prevent infections.
Vitamin C
You probably know that vitamin C helps fight colds, but did you know there’s a better source than citrus? Red peppers have twice the amount of vitamin C than oranges (you’ll love this red pepper soup recipe). However you consume it, vitamin C is powerful against illness. Eating foods rich in this vitamin at the onset of a cold can reduce the duration by a whole day.
Other sources of this vitamin include dark, leafy greens – the darker the greens, the more nutritious. Try a healthy main dish salad for dinner tonight and you’ll be on your way to getting your daily dose of vitamin C.
Zinc
Zinc helps boost the immune system by increasing the development of white blood cells to defend the body against infections. It also helps prevent inflammation in the immune system and can shorten the duration of colds. Try our best recipes that are high in zinc.
Beef is an excellent source of zinc and B12, which also helps bolster immunity. Classic beef stew offers zinc and the added benefit of a warm broth to help loosen mucus. Oysters are also rich in zinc, but skip eating them raw if you’re worried about illness. (Try oysters Rockefeller instead.) Other foods with zinc include turkey, beans and even dark chocolate – just be sure to eat a small portion to gain the benefits without overdoing the fats and sugars!
Vitamin A
Vitamin A is another great immune booster. Having a sufficient amount of this vitamin bolsters the health of your mucus membranes, which are found in your nose, throat and even your skin. Vitamin A helps keep these barriers to the outside world functioning properly, and even helps fight respiratory infections.
To ensure you have enough of this vitamin, consume plenty of foods rich in beta-carotene, which your body turns into vitamin A. Find beta-carotene in orange foods, like sweet potatoes and carrots (combine the two in this comforting soup chock-full of vitamin A). Kale is also an excellent source of vitamin A and vitamin C – a two-for-one superfood. This kale and lentil stew will help keep you warm on a cold winter night.
Selenium
Selenium is an important mineral for your immune system that can help protect against infection. It also helps white blood cells produce cytokines to fight illness. You don’t need much selenium to protect against the flu, and having too much could actually increase your risk for certain diseases.
Brazil nuts are rich in this mineral – just be sure to enjoy them as a treat to keep your selenium levels in check. Mushroom-packed recipes are also an excellent source of selenium. Plus, they contain beta-glucan, an antimicrobial sugar that fights sickness.
Vitamin D
While you generally get enough vitamin D from the sun, that’s not always the case in the dead of winter – and flu season. In addition to enhancing the immune system and helping fight off the flu, having sufficient levels of vitamin D can help protect you from respiratory tract infections.
Foods rich in vitamin D include salmon (an excellent source of immunity-boosting omega-3 fatty acids and fish oil), sardines, and fortified milk, tuna, orange juice and breakfast cereal.
Want more recipes full of vitamin D? Check out this collection.
Vitamin E
Disease-fighting vitamin E helps protect cells from damage. It enhances the immune system by producing a protein that kills bacteria and viruses, and helps prevent respiratory tract infections.
Find vitamin E in almonds, raw seeds (such as sunflower, pumpkin and sesame), Swiss chard, spinach and plant oils.
This flu season, protect yourself from getting sick. Wash your hands often, get the flu shot and make sure you’re getting enough of these key nutrients. Check out more superfoods to help keep you healthy all year round.
Think it’s not the season for healthy foods? Think again.
Vegan Spaghetti Squash with Balsamic Vegetables
The veggies can be prepared while the squash is in the microwave, so I can have this satisfying low-carb and low-fat vegan spaghetti squash recipe on the table in about half an hour. —Deanna McDonald, Grand Rapids, Michigan
Stovetop Root Vegetable Beef Stew
To me, the definition of “cozy” is a pot of tender beef simmering with sweet potatoes and parsnips. It doesn't get better than that. —Beth Rossos, Estacada, Oregon
Smoky Cauliflower
The smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon
White Bean Soup with Escarole
This escarole and bean soup has become a favorite because it uses kitchen staples, it's packed with healthy ingredients and is a cinch to prepare. If I can't find escarole, I sub fresh spinach at the very end of cooking. —Gina Samokar, North Haven, Connecticut
Pork with Sweet Potatoes
With sweet potatoes, dried cranberries and apple slices, this colorful pork dish is especially popular during fall and winter. —Mary Relyea, Canastota, New York
Egg Roll Noodle Bowl
We love Asian egg rolls, but they can be challenging to make. Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. —Courtney Stultz, Weir, Kansas
Shrimp Salad Appetizers
This refreshing hors d'oeuvre has gained a big following since a friend shared her family recipe with me. My son says it best: The celery and shrimp are so good together. —Solie Kimble, Kanata, Ontario
Jicama Citrus Salad
Never tried jicama? It is a crunchy Mexican turnip, and I love to use it in this super easy salad. The jicama is ideal alongside the vibrant flavors of the tangerines and shallots. Between the sweet and sour flavors in this salad and its crunchy texture, it's all delish if you ask me. —Crystal Jo Bruns, Iliff, Colorado
Beef & Rice Stuffed Cabbage Rolls
This recipe is special to me because it’s an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama
Sweet Potato & Bean Quesadillas
Sweet potatoes and black beans roll up together for a quesadilla that’s easy, fast, fun and delicious. —Brittany Hubbard, St. Paul, Minnesota
Roasted Cauliflower & Brussels Sprouts with Bacon
This deeply delicious recipe is a surefire way to get my husband to enjoy Brussels sprouts. Between the roasted flavor of the veggies and smoky, crisp bacon, it will convert even the pickiest eater. —Lisa Speer, Palm Beach, Florida
Chipotle Butternut Squash Soup
My hearty soup uses herbs and vegetables from the garden along with convenient pantry items, so it’s easy, fast and mostly fresh. Your family will devour it. —Roxanne Chan, Albany, California
Italian Cabbage Soup
After doing yardwork on a windy day, we love to come in for a light but hearty soup like this one. It's brimming with cabbage, veggies and white beans. Pass the oven-warmed bread! —Jennifer Stowell, Deep River, Iowa
Lemon Cranberry Quinoa Salad
As the family cook, I appreciate how easy this is to throw together on a busy weeknight. Plus, this salad never gets boring. One of my favorite variations is to substitute diced fresh mango for the cranberries, cilantro for the parsley, and lime for the lemon juice and zest. —Mary Shenk, DeKalb, Illinois
Butternut & Portobello Lasagna
Lasagna gets fresh flavor and color when you make it with roasted butternut squash, portobello mushrooms, basil and spinach. We feast on this. —Edward and Danielle Walker, Traverse City, Michigan
Roasted Butternut Squash Panzanella
Squash was a hard sell with my family until I paired it with pumpkin seeds, cranberries and horseradish. Now they love it! —Devon Delaney, Westport, Connecticut
Sweet Potato Pancakes with Cinnamon Cream
Topped with a rich cinnamon cream, these pancakes are an ideal dish for celebrating the tastes and aromas of fall. —Tammy Rex, New Tripoli, Pennsylvania
Creamy Root Veggie Soup
On chilly nights, we fill the pot with parsnips and celery root for a smooth, creamy soup. Garlic, bacon and fresh thyme make it even better. —Sally Sibthorpe, Shelby Township, Michigan
Apple Walnut Slaw
A co-worker shared this slaw recipe with me. Now it's a favorite at my house, too. Apples, walnuts and raisins are a fun way to dress up coleslaw. —Joan Hallford, North Richland Hills, Texas
Rutabaga Pie
This is a variation of a recipe my mom used to make. I changed a few things so it's easier to prepare. My whole family enjoys this hearty main dish. —Patricia Kron, Oak Creek, Wisconsin
Shiitake & Butternut Risotto
I like to think of this recipe as a labor of love. The risotto takes a bit of extra attention, but once you reach that requisite creaminess, your taste buds will let you know it was worth the effort. —Stephanie Campbell, Elk Grove, California
Maple-Glazed Squash
Squash gets pleasantly sweet and spicy flavors from maple syrup and cinnamon in this recipe. —Betty Kay Sitzman, Wray, Colorado
My Underground Vegetable Salad
Oven-roasting root vegetables is a delicious way to get the most out of these earthy treats, bringing out their subtle sweetness. Serving them over endive with a homemade vinaigrette is just a bonus! —Peter Halferty, Corpus Christi, Texas
Celery Root and Pear Slaw
Crunchy celery root is an underappreciated yet completely delicious veggie. It lends sweetness to this tangy slaw, which I like to serve with pork roast or baked ham. —Roxanne Chan, Albany, California
Parmesan Kale Casserole
I tried coming up with a creative way to use kale, and the result was a cheesy casserole. When my husband sampled it, he absolutely loved it. Bits of summer sausage add heartiness. —Diana Johnson, Auburn, Washington
Cheese Smashed Potatoes
Who doesn't like mashed potatoes? Try this slimmed-down dish with any entree. —Janet Homes, Surprise, Arizona
Southwest Hash with Adobo-Lime Crema
Adobo sauce adds so much extra flavor that you won't even miss the smaller amounts of butter and egg yolks in this smoky hash. Here's a tip: Add a splash of white vinegar to the poaching water right before you drop in the eggs. It helps keep them from separating as they cook. —Brooke Keller, Lexington, Kentucky
Rosemary Beet Phyllo Bites
The deep red of the beets will definitely bring a splash of festive color to any appetizer buffet. The mild rosemary flavor accents the peppery bite of the arugula and the sweet-sour flavor of the pickled beets. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Contest-Winning Cajun Cabbage
Looking for a different treatment for cabbage? Try this spicy cheese-topped Cajun cabbage that I adapted from a friend's recipe. I added a little of this and that until it tasted the way I wanted. Not only do my husband and kids like it, but I also get rave reviews when I make it for company or church functions. —Bobbie Soileau, Opelousas, Louisiana
Grilled Cauliflower Wedges
This side is incredibly easy, yet is packed with flavor and looks like a dish from a five-star restaurant. The grill leaves the cauliflower cooked but crisp, and the red pepper flakes add bite. —Carmel Hall, San Francisco, California
West African Chicken Stew
I really love African flavors, but you don't really encounter them much in the U.S. Here the combination of native African ingredients, all of which can be found in the States, transports you to a new culinary place. —Michael Cohen, Los Angeles, California
Berry-Beet Salad
Here's a delightfully different salad that balances the earthy flavor of beets with the natural sweetness of berries. If you prefer, substitute crumbled feta for the goat cheese. —Amy Lyons, Mounds View, Minnesota
Salmon with Root Vegetables
This cozy hash is loaded with protein and healthy fats that keep you going on busy days. We've been known to devour it at breakfast, lunch and dinner! —Courtney Stultz, Weir, Kansas
Coconut-Pecan Sweet Potatoes
These delicious sweet potatoes cook effortlessly in the slow cooker so you can tend to other things. Coconut gives the classic a fresh twist. —Raquel Haggard, Edmond, Oklahoma
German Red Cabbage
Sunday afternoons were a time for family gatherings when I was a kid. While the uncles played cards, the aunts made treats such as this traditional German red cabbage recipe. —Jeannette Heim, Dunlap, Tennessee
