Fighting off a cold can take weeks to fully recover from. From the fever to a sore throat and a stuffy nose that never seems to go away, most adults will suffer from a cough or cold about three times a year. No one wants to waste months out of their year feeling sick. Good news is you can help prevent catching a cold and reduce your recovery time by including these foods in your diet to increase immunity against cold and cough.

Food to Increase Immunity against Cold and Cough


Egg Yolks

Most people try to avoid eating eggs because of the cholesterol they contain, but they can be highly beneficial for your health, especially when you are sick. Egg yolks are high in protein, zinc, and selenium, all of which give the immune system a major boost.



It's important to keep your gut healthy when you are sick. The immune system is responsible for keeping pathogens, germs, and harmful bacteria from entering the bloodstream from the gastrointestinal tract. Yogurt contains lactobacillus, a probiotic or good bacteria, that helps support the immune system to fight off the bacteria and pathogens that make you sick. Yogurt also contains additional vitamins and protein that benefit the immune system as well.



Grapefruit contains a high amount of vitamin C, which everyone knows helps boost the immune system. Red or pink grapefruit, however, also contains bioflavonoids which are a natural occurring compound in the body that support the immune system.


Leafy Greens

If you want to avoid the excessive acid in citrus fruits but still want to get a high dose of vitamin C, try eating more dark leafy greens. Spinach, Swiss chard, and kale have more nutrients than most other vegetables, as well as have a significant amount of vitamin C. They also contain powerful antioxidants that fight infections and increase the production of antibiotics in the body which will help you fight off colds and more.



The allicin component in garlic gives it antibacterial and antimicrobial properties. This food to increase immunity against cold and cough not only helps fight off bacteria and viruses, it also helps rid the body of toxins and harmful bacteria that can keep you sick. If you want to recover from being sick faster, or prevent yourself from getting sick, try to eat garlic every day or take a garlic supplement.



The orange color of carrots is due to the beta-carotene which supports the body's mucus membrane that lines the respiratory system as well as the intestinal tracts. This support prevents the bacteria that cause you to become sick from entering into the bloodstream.


Cruciferous Vegetables

Vegetables such as Brussels sprouts, cauliflower, and broccoli are packed with antioxidants, vitamins, and choline. Choline is a nutrient that helps the cells in your body function properly and supports the gastrointestinal barrier which securely keeps bad bacteria confined. Cauliflower is especially beneficial because it is rich in the antioxidant glutathione. This antioxidant not only gives the immune system an extra boost, but it also helps ward off infections when you have a cold.



There are plenty of ways you can include cinnamon into your diet and with its many benefits, its antifungal, antiviral, and antibacterial properties, you can give your immune system a boost to help fight off colds and other illnesses.



Turmeric is a superfood spice that is packed with antioxidants. Turmeric has anti-inflammatory properties and helps rid the body of toxins. Taken on a daily basis, you can make yourself less susceptible to illnesses like the cold. While this food to increase immunity against cold and cough is a common spice in many Indian dishes, it can also be added to most dishes for additional flavor or even mixed into a tonic.


Wheat Germ

Wheat germ contains a significant amount of fiber which helps regulate the digestive system. It also contains some vital immune boosting vitamins such as vitamin E, zinc, and choline. Wheat germ is easy to incorporate into your diet by adding it to bread or cookie recipes, mix it in with yogurt, oatmeal or on top of fresh fruit.

More Tips to Increase Immunity Against Cold and Cough


Keep your hands clean

Washing your hands frequently can help keep germs and bacteria out of your body. Not only is washing your hands thoroughly important, so is properly drying your hands. Always dry your hands completely so the germs do not cling to the skin.


Be active

Getting regular exercise will reduce your chances of getting sick significantly. Just thirty minutes of exercise a day can boost your immunity because it helps improve circulation in the body.


Stay well rested

Not getting enough sleep not only will leave you less focused during the day but will also put you at greater risk of getting sick. The immune system needs the hours you sleep to rest as well which will leave it healthy and functioning properly.


Stay hydrated with water

Drinking enough fluids when you are sick can help you recover faster, but staying hydrated even when you aren't sick is just as important. Drink and food to increase immunity against cold and cough surely includes water. It not only keeps you hydrated, which is necessary to keep the immune system working properly, it also helps flush toxins from your body.


Sanitize your environment

Keeping your home and workspace clean will reduce the germs and bacteria you come in contact with. You can create your own sanitizing spray by mixing eight ounces of water with about thirty drops of rosemary, tea tree or lavender essential oils. Be sure to spray areas that others come in contact with frequently like doorknobs, light switches, remotes, and phones.


Maintain a healthy lifestyle

To keep your immune system strong, you want to support it with a healthy lifestyle. Don't smoke, avoid alcohol, exercise regularly, eat a well-balanced diet and take care of yourself.


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