Weakened immunity causes frequent colds and coughs which have no absolute cure so prevention is the key. Eating the right foods when you are sick boosts your energy and strengthens your immune system. Make your lifestyle healthy by including immunity boosting foods for cough and cold, especially in winter. Including fruits and vegetables in your diet helps replenish vitamins A, D, C, and K which increases immunity to fight infections.
Key Points
- Numerous vitamins and minerals support the immune system – your body’s defense against bacteria and viruses. Without them, your body is more susceptible to illness and infection.
- The best way to naturally boost your immune system against colds and coughs is through your diet instead of taking pills.
- Foods like honey, lemons, eggs, garlic, almonds, and sweet potatoes are some immunity boosting foods for cough and cold.
- By incorporating a balanced diet with other preventive measures, you will be giving your immune system everything it needs to keep you healthy.
As the winter weather arrives, the cough and cold viruses thrive. Due to the lack of proper care and weakened immune system, many people get flu, cough, and cold.
But this winter season, you don’t have to worry about catching a virus. We have shortlisted some foods that help in increasing immunity against colds and coughs in the winter season.
Essential Nutrients for the Immune System
Your body’s defense against viruses and bacteria—the immune system—is supported by a number of vitamins and minerals. Your body is more vulnerable to disease and infection without them. Among the necessary nutrients are:
- Vitamin A
- Vitamin B group
- Vitamin C
- Vitamin D
- Vitamin E
- Zinc
- Selenium
You can get most of these nutrients by maintaining a healthy diet.
6 Immunity Boosting Foods for Cough and Cold
Instead of taking pills or supplements, getting the required vitamins and minerals via your diet is the best approach to naturally strengthen your immune system.
Stock up on these below-mentioned nutritious immunity boosting foods for cough and cold.
Also Read – 4 Ways to get a robust immune system
1- Honey
- Honey is well renowned for providing instant relief from sore throats.
- The substances in honey are highly effective at warding off diseases because they possess antibacterial qualities.
- It has a higher concentration of minerals and antioxidants that boost immunity according to studies.
Also Read – 10 Best honey brands in the world
How to Use Honey?
- A tablespoon of honey taken daily can help to strengthen the immune system.
- You may mix it in warm water or milk too.
Caution – It is suggested not to give excess honey to children under the age of two because it can cause infant botulism.
2- Eggs
- Eggs are rich in fat-soluble vitamins and proteins according to studies and help you to have a stronger immune system.
- Eggs include vitamin A, a vital antioxidant that supports the good health of the throat.
- Fat-soluble vitamins in eggs can give you a strong immune system.
Also, Read- 6 Benefits of eggs you need to know
Eating Eggs in Winter
- During the winter, it is crucial to eat at least one egg daily to prevent colds and coughs.
Tip: If you are facing problems with a cold and cough this winter, contact a doctor right now to get the best treatment options.
3- Lemons
- Lemons are a great source of bioflavonoids vitamin C and some antioxidants that protect cell health according to researchers.
- They assist greatly in boosting the immune system.
- Lemons being a great source of antioxidants can boost the immune system
Have a look at 5 Benefits of drinking lemon water in the morning
How to Use it?
- Squeeze lemon into a water bottle and sip throughout the day.
- A quarter cup of lemon juice supplies 31% of your daily needs.
- You can also squeeze it over salad dressings or vegetables.
- It can also be used in cooking dishes like this lemon-dill salmon recipe.
4- Garlic
- Numerous vitamins and minerals that are essential to the immune system can be found in garlic.
- It also contains a substance called allicin, which may be effective against viruses and bacteria.
- According to one study, those who took a garlic supplement experienced less than half as many colds as those who did not.
Read also – 10 side effects of eating raw garlic every day
How to Use it?
- It is not difficult to discover recipes that call for garlic, but you may also consume raw garlic, which retains more of its health benefits.
- Salad dressings, dips, and marinades can all contain fresh garlic.
5- Almonds
- Almonds contain a lot of vitamin E, strengthening the immune system.
- Additionally, zinc is present in almonds too and it has been associated in studies with fewer colds and faster recoveries.
How to Use it?
- Grab a handful of almonds as a snack by keeping a bag in the pantry.
- Additionally, you might add them to homemade granola, trail mix, or salads.
6- Sweet Potato
- Another immune booster is a sweet potato abundant with vitamin A. This is necessary to safeguard your body cells against pathogens.
- You can get your recommended daily intake from one sweet potato only.
Also Read – Shakarkandi Benefits- 15 Surprising Facts
How to Use it?
- Sweet potatoes can be mashed and roasted in the same ways as ordinary potatoes.
- They can also be made into a creamy soup, hash browns, or oven-baked fries.
Final Notes
A healthy lifestyle is the best strategy to stay healthy and prevent illness. You will be providing your immune system with everything it needs to keep you healthy by combining a balanced diet with other preventive measures. You should try the above-mentioned immunity boosting foods for cough and cold and get the magical results.
If you do contract a cold or the flu, staying at home to rest is preferable. If your symptoms get worse, contact a general physician as soon as possible.
FAQs
1- Do Bananas Help Fight Colds?
The best thing you can eat to boost your immune system is a banana, which is rich in potassium as well as other potent nutrients like fiber and vitamin B6. Thus, as a result, it can also help to fight against colds.
2- Is Milk Good For a Cough?
Milk contains zinc, calcium, probiotics, vitamins, antioxidants, and fiber which makes it a good option for treating cough.
3- Which Things to Avoid in a Cough?
You should temporarily refrain from eating sweet foods, such as desserts, soft drinks, and all types of white sugar intakes since sugar increases the risk of inflammation and infection in the body and causes cold symptoms to worsen.