How to Feed a Cold

sardineA runny nose, congestion, sneezing – oh my! Cold season is here, so what are you going to do about it? One of the biggest tools you have in your arsenal against winter colds is your diet. You may be able to bolster your immune system with what you eat in a day. So, here are some foods you just might want to include on your winter table.


You’re probably making a face right now that isn’t too pleasant, but believe it or not, sardines are kind of an immune system superfood. They are loaded with omega-3 fats which help your body control inflammation. Omega-3 fats are also helpful to the function of your immune system cells. Still, you’re probably wondering why sardines, aren’t you?

Sardines are the king of the sea when it comes to omega-3. Just one three-ounce serving of canned sardines has 1,259 milligrams of omega-3. Compare that with the same amount of salmon and sardines blow it out of the water since salmon only has 840 milligrams. Sardines also deliver protein, calcium, and vitamin D.

Yellow Bell Pepper

When many people get sick they try to load up on Vitamin C, so they break out the orange juice. But, eating a yellow bell pepper may be a better option. One large yellow bell pepper provides you with 568 percent of the Vitamin C you need in a day.

Keep in mind that Vitamin C doesn’t actually prevent a cold, but it can shorten the length of a cold and make your symptoms less severe. So, when you are feeling under the weather and you need a break from orange juice, reach for that pepper!


Mushrooms really put the “fun” in “fungi,” but did you know they are an excellent source of B vitamins? It’s true. Mushrooms have shown to have antiviral effects and if you eat them they may just help to increase the number of immune cells that help to fight illness. Shitake mushrooms are the best choice for helping to bolster that immune system.


This spice goes well in so many things – from sweet to savory. But did you know that this root has been recommended for thousands of years as a way to help cold sufferers feel better? Ginger tea has been known to be helpful at the start of a cold with no fever and can help to ease congestion and soothe a sore throat. So, break out the ginger next time you’re feeling a little delicate.

Remember, what you eat is pretty important to how your body functions, so including as many fresh fruits and vegetables to your diet as you can, may help to ensure your health.

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Image used under Creative Commons Licensing courtesy of Amelia Crook

This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.