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5 Foods That Help Fight Colds

A cup of tea on a table with a slice of lemon

Sometimes staying healthy is a challenge, especially during the cold and flu season. No one wants to attempt to function with symptoms like a stuffy or runny nose, chills, aches, and possibly a fever. Thankfully, you don’t have to as long as you have a diet rich in immune-boosting nutrients that can help keep the common cold at bay. Add these five foods to your meal plan rotation and see if you experience fewer colds this year.


Researchers found that almond skins help improve the functioning of white blood cells, which help detect and fight infections. If eating almonds does not appeal to you, try drinking almond milk or using it as a milk substitute in other recipes, such as smoothies.

Chili Peppers

Just bite into one of these bad boys, and you will know why chili peppers are good for clearing the sinus passages. This is because the capsaicin contained within these peppers breaks up mucus. Also, eating peppers will raise the body temperature, which enables you to fight off fever.


Garlic is savory and delicious, and the smell of it can raise the appetite. That is a good thing because eating it can help prevent a cold. The allicin compound found in garlic fights bacteria and viral infections such as the cold.


Oranges may not help prevent a cold, but they can help make it shorter if you do catch one. They are high in vitamin C, which is known for boosting the immune system. Be sure to get your daily dose of vitamin C by adding oranges or other citrus fruits to your diet.

Peppermint Tea

Peppermint tea does not actively fight the cold, but it helps alleviate symptoms. Its mentholated qualities help relieve congestion and soothes the throat. Plus, it contains powerful antioxidants, which can help boost the immune system.

It is never any fun to catch a cold. Why not do all that you can to prevent one from happening by adding these foods to your diet? If they do not completely prevent one, they help shorten the duration. You have nothing to lose by enjoying these foods and plenty to gain.

Tomah Health