7 Surprising (And Not So Surprising) Foods That Ward Off The Cold

It’s that time of year again, the season of the cold is upon us! The coughing, sneezing, sore throat, fever, and the list of symptoms go on forever! The cold is a respiratory infection caused by a weak immune system that allows the virus to creep in! Just like there is no magic pill in weight loss, there is no superfood to fight off a bad cold, but there are plenty of natural remedies that can help prevent and treat it before going to over the counter drugs. Here is a list of 7 foods to include in your macros to fight off that evil virus!


It may not be as appealing to most but think of the positives here! Omega -3 fats help reduce the risk of heart disease and inflammation in the body but studies have also shown that it helps boost the immune system by enhancing the function of immune cells. 3 ounces of sardines is 1,259 milligrams of omega-3s versus salmon which only has 840 milligrams. It also provides calcium and a good source of Vitamin D.

Yellow Bell Peppers

And I know the first question is why yellow? Well here is why…it is one of the best sources of vitamin C. 1 large pepper provides 568 percent of your vitamin C daily value. Vitamin C relieves cold symptoms and shortens the length of the common cold by going over the daily value intake. Research also shows that vitamin C intake is particularly important to boosting the immunity of certain populations like children and extreme athletes.
Did someone say fajitas?


They are rich in vitamin B (niacin and thiamin), selenium, and antioxidants that help keep the immune system strong. Maitake and shiitake in particular have shown to have an antiviral effect and shows increased production of cells that fight infections.
Tip: I love mushrooms in my egg omelette in the morning or  sautéed on top of my burger.

Bottoms Up!

Sike, it’s a myth! Alcohol Beverages does not help boost your immune system or fight any infections in your body. In fact, it will probably make it worse from dehydration. However, an occasional and moderate consumption of alcohol has been linked to lower your chances of catching a cold. And yes I said occasional and moderate, and no one bottle is not the same as 1 glass…smh!

Chicken Noodle Soup

Mom was right! The old classic chicken soup helps with the common cold. The warm liquid is not only soothing but hydrating, helps loosen mucus and eases sore throats!
A study conducted at the University of Nebraska Medical Center found something more: The broth, vegetables and chicken in a soup tested in a lab all showed anti-inflammatory properties.

Citrus Fruits

with a peel are full of vitamin C! These antioxidants help by fighting cell damaging free radicals and boost the immune system so it’s good to include on a regular basis. A natural chemical found in citrus fruit peels, limonene, could play a potential role in the treatment of bronchitis and help a severe cold.
One quick way to include oranges is by whisking together fresh orange juice and a generous pinch of grated orange peel (zest) with olive oil and a squirt of lemon juice for a citrusy vinaigrette for a salad!


Ginger has been recommended to cold-sufferers for thousands of years in Japan, China and in Ayurvedic medicine. Ginger tea is thought to be helpful at the beginning of a cold with no fever, and it may also help with nausea. Plus, having a warm cup of fresh ginger tea with honey and lemon juice can be a soothing way to loosen mucus. So whether you want a warm beef and broccoli stir fry or some ginger snap holiday cookies make sure to incorporate them in your diet!


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