Are you struggling with a cough or cold? These common ailments can make you feel uncomfortable, especially during the monsoon and winter when immunity is naturally lower. The right foods can help ease symptoms, support your immune system, and speed up recovery.
Top 17 Foods to Relieve Cough and Cold Symptoms
A cough and cold can disrupt your daily routine, leaving you tired and uncomfortable. Including certain foods in your diet may help relieve symptoms naturally and support faster recovery. Here are 17 effective foods:
1) Ginger
One of the most effective home remedies for cough and cold is ginger. Renowned for its potent anti-inflammatory properties, it can soothe a sore throat effectively.
How to use:
- Chop some pieces of ginger and boil them in water.
- Add a bit of honey for sweetness.
This makes an excellent ginger tea that relieves cough symptoms. Drinking this tea once or twice a day can provide significant symptomatic relief.
2) Garlic
Garlic, a staple in many kitchens, contains allicin, a compound with antiviral properties. While it may help support the immune system, it can also provide mild relief from cough and cold symptoms. Incorporating garlic into your diet may contribute to overall wellness during cold and flu season.
How to use:
- Consuming raw or cooked garlic with your meals could reduce the severity of cold symptoms.
- You can also chew on a garlic clove.
- Adding garlic to soups and stews enhances their medicinal properties.
3) Raw Honey
Raw honey is a natural remedy that may help soothe a sore throat and act as a gentle cough suppressant. Its antimicrobial properties can also support the body in managing infections that contribute to cold and cough symptoms.
How to use:
- A solution of honey mixed with warm water or herbal tea can offer respite from persistent coughing.
- Taking a spoonful of raw honey before bed can reduce nighttime coughing.
- Combining honey with ginger has been proven to reduce productive cough in paediatric patients.
4) Turmeric
With its anti-inflammatory and antioxidant properties, turmeric may help soothe symptoms of cough and cold and support overall respiratory health.
How to use:
- Consume a warm drink with turmeric, ginger, and honey for relief.
- Incorporating turmeric into your daily meals may help support your immune system and reduce the risk of developing cold symptoms.
- Turmeric milk, or “golden milk,” is a popular remedy.
5) Lemon
Lemons are rich in vitamin C, which may help support the immune system and overall health.
How to use:
- Mixing lemon juice with honey in warm water may help soothe a sore throat and reduce coughing.
- Drinking this mixture several times a day can help keep the throat moist and provide temporary relief from discomfort.
- Lemon water can be a refreshing way to stay hydrated.
6) Pineapple
Pineapple contains an enzyme called bromelain, which may help suppress coughs and loosen mucus in the throat.
How to use:
- Drinking fresh pineapple juice may help soothe your throat and keep you hydrated.
- Eating pineapple chunks can also help reduce mucus buildup.
- Bromelain supplements are available for more concentrated benefits.
7) Pomegranate Juice
Packed with antioxidants, pomegranate juice may help reduce inflammation and support overall health. Regular consumption can strengthen your immune system during periods of sickness. Pomegranate juice also helps maintain hydration levels.
How to use:
- Adding pomegranate juice to smoothies may enhance its nutritional benefits.
8) Hot Tea
A hot cup of herbal tea, especially the chamomile or peppermint variant, soothes the throat and works wonders in relieving congestion.
How to use:
- Adding honey to hot tea may enhance its soothing effects and provide temporary relief from throat irritation.
- Green tea, rich in antioxidants, may help support the immune system and overall health.
- Drinking hot tea throughout the day keeps you hydrated.
9) Pumpkin Seeds
Pumpkin seeds are rich in zinc, a mineral that may help support immune function.
How to use:
- Munching on roasted pumpkin seeds may boost your body’s ability to fight off infections.
- Adding them to salads and cereals increases their health benefits.
- You can also take zinc supplements, which can provide additional support during a cold. Always consult your doctor before taking these supplements.
10) Yoghurt
Yoghurt is filled with probiotics that can enhance the health of your gut and bolster your immune system. Including it in your daily diet could help your body resist colds.
How to use:
- Adding fruit to yoghurt increases its nutritional value.
- Probiotic supplements are another option for gut health.
11) Broth or Soup
Nothing beats a warm broth or soup, when providing hydration and comfort during a cold. These soups soothe the throat and clear nasal congestion effectively. Adding vegetables boosts their nutritional content. Homemade soups are preferable for their health benefits.
Chicken soup is a time-tested remedy for cough and cold, known for its soothing and healing properties. It provides hydration, relieves congestion, and delivers essential nutrients to boost immunity.
Quick Recipe:
- Simmer chicken with garlic, ginger, onions, and vegetables in water for an hour.
- Add herbs like black pepper and thyme for extra relief.
- Strain and serve warm for maximum comfort and healing benefits.
12) Vegetable Juice
Freshly squeezed vegetable juices, particularly those rich in vitamin C, can boost immunity and provide essential nutrients during illness. Carrot, beet, and spinach juices are excellent choices. Mixing different vegetables ensures a range of nutrients. Juices also help maintain hydration.
13) Turkey Sandwich
A turkey sandwich is a nourishing meal option when you’re under the weather. The high protein content in turkey aids recovery. Adding vegetables and whole-grain bread increases its health benefits. Lean turkey is preferable for its lower fat content.
14) Traditional Chicken Stew
A homemade chicken stew with vegetables provides warmth, hydration, and essential nutrients that may help support recovery during a cough or cold. Adding herbs and spices can offer mild soothing and supportive effects, while serving the stew hot may provide temporary relief from throat irritation and discomfort. This comforting meal is easy to digest and can be a nourishing option when dealing with cold and flu symptoms.
15) Banana
Bananas are easy to digest and can provide a quick energy boost. They also contain potassium, which is beneficial for maintaining hydration levels when you are sick. Including bananas in your diet when you’re coughing might help you recover faster. The benefits of eating bananas include offering a nutritious option that can be easily added to smoothies for a healthy treat.
16) Kiwi
Kiwi is high in vitamin C and antioxidants. This could give a much-needed boost to your immune system and reduce the duration of cold symptoms. Eating kiwis regularly can help maintain overall health. Kiwi supplements are available for concentrated benefits.
17) Almonds
Almonds are a good source of vitamin E, which supports immune function. Regular consumption of almonds can help sustain your energy levels and overall health during a cold.
How to use:
- Adding almonds to your diet as snacks or meals boosts their benefits.
- Almond butter is a tasty alternative.
Incorporate these foods into your diet as natural remedies to combat cough and cold symptoms while boosting your immune system.
Coping with a cough and cold can be challenging, but incorporating the right foods may help ease symptoms and support your immune system. Soothing herbs like ginger and turmeric, vitamin-rich fruits, and nourishing broths can provide relief and promote overall wellness. While these foods can support recovery, persistent or severe symptoms should always be evaluated by a healthcare professional. Don’t forget to stay hydrated and maintain a balanced diet during illness.
Expert Quote
“Natural foods like fruits, vegetables, herbs and spices are rich in antioxidants, vitamins, and anti-inflammatory compounds that can play a powerful role in reducing the severity and duration of cough and cold symptoms. Always seek a medical consultation in case of a persistent cough and cold.”
Dr. Boban Raju
Frequently Asked Questions (FAQs)
Honey, ginger, and turmeric effectively soothe a cough. Their anti-inflammatory properties help reduce irritation and inflammation caused by coughing.
Fruits rich in vitamin C and antioxidants can help support the immune system and soothe symptoms of cough and cold. Citrus fruits like oranges and lemons, pineapple, pomegranate, berries, and bananas are all good choices. They provide nutrients, hydration, and may help reduce throat irritation and mucus buildup, making them helpful additions to your diet during illness.
Drinking warm milk may help provide temporary relief from a dry cough. However, it can sometimes thicken mucus, which may not be ideal for productive coughs. Therefore, it is best to choose this remedy based on the type of cough you have.
Vitamin C-rich foods like oranges, lemons, and kiwis, along with nutrient-dense foods like broths, soups, and whole grains, can boost the immune system and help fight a cold.
Avoid spicy food, fried food, and cold drinks during a cough as they irritate the throat further. Also, avoid any food you are allergic to, as it could exacerbate symptoms.
References
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- American Lung Association. (n.d.). Learn about cough. https://www.lung.org/lung-health-diseases/warning-signs-of-lung-disease/cough/learn-about-cough
- Verma, R., & Bisen, P. S. (2022). Ginger- A Potential Source of Therapeutic and Pharmaceutical Compounds. Journal of Food Bioactives, 18. https://doi.org/10.31665/JFB.2022.18309
- Rouf, R., Uddin, S. J., Sarker, D. K., Islam, M. T., Ali, E. S., Shilpi, J. A., Nahar, L., Tiralongo, E., & Sarker, S. D. (2020). Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends in Food Science & Technology, 104, 219–234. https://doi.org/10.1016/j.tifs.2020.08.006
- Jaybhaye, D. L., Chandra, S., Johar, S., & Nagre, A. S. (2022). Effect of honey and ginger mixture on productive cough in pediatrics patients. International Journal of Basic & Clinical Pharmacology, 11(3), 237. https://doi.org/10.18203/2319-2003.ijbcp20221038
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