🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 96 (from laksa043)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa096.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://share.upmc.com/2023/04/what-to-eat-when-you-have-a-cold/\')), getAhrefsUnparsedNoserviceFromURL(\'https://share.upmc.com/2023/04/what-to-eat-when-you-have-a-cold/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/share.upmc.com\/2023\/04\/what-to-eat-when-you-have-a-cold\/","crawl_time":1775888957,"first_indexed_time":1687475330,"http_code":200,"src_unparsed":"com,upmc!share,\/2023\/04\/what-to-eat-when-you-have-a-cold\/ s443","src_root_hash":"12741625226546234896","history_drop_reason":null,"meta_title":"What to Eat and Drink When You Have a Cold | UPMC HealthBeat","meta_descriptions":["Eating well when you're sick helps boost your energy. Certain foods can also help you fight a cold, so you may recover faster. Learn more."],"attrs_boilerpipe_text":"When you’re sneezing, sniffling, and coughing with a cold, you may not feel like eating. And let’s face it, even if you are hungry, nothing tastes quite right when you’re sick. So, is it really important to “feed a cold?”\nEating well when you’re sick helps boost your energy which makes you feel better. And certain foods can also help you fight a cold, so you may recover faster. Learn why these are some of the best foods to eat when you have a cold.\nCommon Cold Symptoms\nThe common cold\nis, in fact, very common. Most adults catch at least two colds yearly, and children get even more. Cold viruses infect your nose and sinuses, causing these symptoms:\nSneezing.\nRunny or stuffy nose.\nCoughing.\nSore throat.\nWatery eyes.\nYou might have less of an appetite when you have a cold. And you might have trouble smelling your food, making it less enjoyable to eat.\nThe\nloss of smell\nhappens when nasal congestion prevents air from getting to smell receptors in your nose. It’s temporary, and your smell (and taste) will get better when your cold symptoms improve.\nFoods to Eat When You Have a Cold\nNo food (or anything else) can cure a cold, but certain foods can support your immune system and help fight a cold. And even if you have a smaller appetite than usual, eating helps boost your energy. Try to plan a few small meals or larger snacks like:\nChicken soup. It’s a classic for many good reasons. Soup is warm and easy on the stomach when you’re not feeling well, but it’s also hydrating and nourishing. Plus, the steam from\nhot soup helps clear congestion\nin your nose and sinuses.\nYogurt with fruit. Yogurt is rich in probiotics, friendly bacteria that support your immune system. For the healthiest option, choose plain Greek yogurt for its high protein content. If you like, sweeten it with a drizzle of honey, which has antiviral properties.\nAvocado toast. A big step up from regular toast and jam, avocado is rich in healthy fats that reduce inflammation and support immune health. Use whole-grain bread for even more vitamins, minerals, and fiber.\nOatmeal\n. This breakfast classic is satisfying and nourishing any time of the day. It provides vitamins, minerals, and beta-glucan fiber, which benefits your immune system.\nWhat to Drink When You Have a Cold\nFluids are important every day, but they’re essential when you have a cold. A runny, stuffy nose and more mouth breathing cause you to lose fluid faster. Drink a minimum of eight cups of fluid each day to prevent dehydration.\nWater is always a great choice, but if you want some variety, try these:\nTea. Green, black (ideally decaf), or herbal tea provide different types of immune-supporting antioxidants. And for an extra boost, steep your tea with a few slices of fresh ginger and add some honey.\nBone broth. It provides some protein along with vitamins and minerals. No need to cook — pick up a few cartons at the grocery store.\nA fruit smoothie\n. These are a great option if you don’t feel like a meal but want something both hydrating and filling. Blend frozen fruit, regular or plant milk (or tea), and yogurt or a scoop of protein powder (if desired).\nTomato or vegetable juice. These provide an extra boost of vitamin C. To limit salt, choose low-sodium juices.\nCoconut water. Not only is it refreshing, but coconut water is also full of electrolytes. Drink it straight or add it to a smoothie.\nCold-Fighting Ingredients\nYou may not have the energy to prepare elaborate meals when you’re under the weather. But when you do cook, try to add these ingredients. They have various vitamins, minerals, and other compounds that help fight a cold or make you feel better.\nBecause many of these ingredients are spicy and strong-flavored, they’re also great choices if you’re having trouble tasting food. And they can help clear your sinuses.\nGarlic has compounds that fight viruses and infections.\nGinger can\nsoothe an upset stomach\nor sore throat.\nHot chili peppers can help clear a stuffy nose.\nCitrus fruits (oranges, grapefruit, or lemon) are rich in vitamin C, which can stimulate your immune cells.\nHoney can help calm a cough, and it has antiviral properties.\nMushrooms\nare another source of immune-stimulating beta-glucan fiber.\nKimchi or sauerkraut (fermented cabbage dishes) are good sources of probiotics that support immune health.\nPumpkin seeds are a good source of zinc, which might reduce the length and severity of a cold.\nAdd some of these ingredients to soups, broth, or tea to help clear a cold faster.\nFoods and Drinks to Avoid With a Cold\nJust as certain foods support your immune system, others can suppress it. The main foods and beverages to steer clear of include:\nFoods high in added sugar, like desserts, cookies, ice cream, or sweetened soft drinks.\nHighly processed foods like packaged snacks, frozen dinners, ready-to-eat meals, and fast foods.\nAlcohol and caffeine-containing beverages (like\nenergy drinks\n). These not only stress your immune system, but they can also dehydrate you. And be aware black tea has far less caffeine than coffee, but if you drink it throughout the day, it adds up.\nCertain ingredients and compounds in these foods and drinks can increase inflammation, making it harder for your body to fight a cold. If your diet is high in these, you may also be more likely to catch a cold or other viruses.\nColds are never fun to deal with, but they tend to run their course quickly. To feel better faster, stay hydrated and feed your cold with lots of nourishing, immune-boosting foods.\nSources\nCenters for Disease Control and Prevention. Common Cold.\nLINK","attrs_markdown":"[![UPMC HealthBeat](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/uploads\/2023\/09\/UPMC-logo_Health-Beat-200x29.png.webp)](https:\/\/share.upmc.com\/ \"UPMC HealthBeat\")\n\nMenu Close Close\n\nBack\n\n- [Living and WellnessLiving and Wellness](https:\/\/share.upmc.com\/category\/wellness\/ \"Living and Wellness\")\n  - [Family HealthFamily Health](https:\/\/share.upmc.com\/category\/wellness\/family-health\/ \"Family Health\")\n  - [FitnessFitness](https:\/\/share.upmc.com\/category\/wellness\/fitness\/ \"Fitness\")\n  - [LGBTQIA+ HealthLGBTQIA+ Health](https:\/\/share.upmc.com\/category\/wellness\/lgbtq-health\/ \"LGBTQIA+ Health\")\n  - [Men's HealthMen’s Health](https:\/\/share.upmc.com\/category\/wellness\/men-health\/ \"Men's Health\")\n  - [New Here: Young Adult HealthNew Here: Young Adult Health](https:\/\/share.upmc.com\/2023\/05\/health-care-guide-for-young-adults\/?template=campaign-newhere \"New Here: Young Adult Health\")\n  - 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[ConcussionConcussion](https:\/\/share.upmc.com\/category\/concussion\/ \"Concussion\")\n  - [TransplantTransplant](https:\/\/share.upmc.com\/category\/health-topics-a-z\/transplant\/ \"Transplant\")\n    - [Liver TransplantLiver Transplant](https:\/\/share.upmc.com\/category\/health-topics-a-z\/transplant\/liver-transplant\/ \"Liver Transplant\")\n    - [Kidney TransplantKidney Transplant](https:\/\/share.upmc.com\/category\/health-topics-a-z\/transplant\/kidney-transplant\/ \"Kidney Transplant\")\n  - [UrologyUrology](https:\/\/share.upmc.com\/category\/health-topics-a-z\/urology\/ \"Urology\")\n- [MoreMore](https:\/\/share.upmc.com\/2023\/04\/what-to-eat-when-you-have-a-cold\/ \"More\")\n  - [UPMC HealthBeat en EspañolUPMC HealthBeat en Español](https:\/\/es-share.upmc.com\/ \"UPMC HealthBeat en Español\")\n  - [UPMC StoriesUPMC Stories](https:\/\/share.upmc.com\/category\/upmc-stories\/ \"UPMC Stories\")\n\n- [Like and Follow UPMC on Facebook](https:\/\/www.facebook.com\/upmc \"Like and Follow UPMC on Facebook\")\n- [Follow UPMC on X (formerly Twitter)](https:\/\/twitter.com\/UPMC \"Follow UPMC on X (formerly Twitter)\")\n- [Follow UPMC on Pinterest](https:\/\/www.pinterest.com\/upmc\/ \"Follow UPMC on Pinterest\")\n- [Follow UPMC on Instagram](https:\/\/www.instagram.com\/upmchealthbeat\/ \"Follow UPMC on Instagram\")\n- [Follow UPMC on LinkedIn](https:\/\/www.linkedin.com\/company\/upmc \"Follow UPMC on LinkedIn\")\n- [Follow UPMC HealthBeat on TikTok](https:\/\/www.tiktok.com\/@upmchealthbeat \"Follow UPMC HealthBeat on TikTok\")\n\n- [Find a DoctorFind a Doctor](https:\/\/providers.upmc.com\/ \"Find a Doctor\")\n- [Request AppointmentRequest Appointment](https:\/\/www.upmc.com\/contact\/appointments \"Request Appointment\")\n- [About UPMC HealthBeatEditorial Policy](https:\/\/share.upmc.com\/about-healthbeat\/ \"About UPMC HealthBeat\")\n- [Our NewslettersOur Newsletters](https:\/\/share.upmc.com\/email-preferences\/ \"Our Newsletters\")\n- [Visit UPMC.comVisit UPMC.com](https:\/\/www.upmc.com\/ \"Visit UPMC.com\")\n\n[UPMC HealthBeat en español](https:\/\/es-share.upmc.com\/)\n\n## [Cold and Flu](https:\/\/share.upmc.com\/category\/health-topics-a-z\/cold-flu\/)\n# What to Eat and Drink When You Have a Cold\nApril 26, 2023\n\n4 Minute Read\n\nReviewed by\n\n![Virginia Balderston, MD](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAGQAAABkAQMAAABKLAcXAAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAABNJREFUGBljGAWjYBSMglFAVwAABXgAAdxFAhsAAAAASUVORK5CYII=)\n\n![Virginia Balderston, MD](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/uploads\/2023\/05\/BALDERSTON_VIRGINA_MD_IM_20220104-100x100.jpg)\n\n[Virginia Balderston, MD](https:\/\/providers.upmc.com\/provider\/Virginia+M.+Balderston\/1322333)\n\nHealthQuest Medical Associates-UPMC\n\n![What Should You Eat and Drink When You Have the Cold](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/uploads\/2023\/04\/GettyImages-1358520260-1142x493.jpg)\n\nShare this on:[![Facebook](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![Facebook](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/plugins\/socialized\/assets\/images\/icon_facebook_32.png)](https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fshare.upmc.com%2F5828oxfz-f \"Share on Facebook\")[![LinkedIn](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![LinkedIn](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/plugins\/socialized\/assets\/images\/icon_linkedin_32.png)](https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fshare.upmc.com%2F5828oxfz-l \"Share on LinkedIn\")[![Pinterest](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![Pinterest](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/plugins\/socialized\/assets\/images\/icon_pinterest_32.png)](https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fshare.upmc.com%2F5828oxfz-p&media=https:\/\/share-cdn-prod.azureedge.net\/wp-content\/uploads\/2023\/04\/5791_HBEAT531179_may_2023_1200x628_eating_cold.jpg&description=What+to+Eat+and+Drink+When+You+Have+a+Cold \"Share on Pinterest\")[![X (formerly Twitter)](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![X (formerly Twitter)](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/plugins\/socialized\/assets\/images\/icon_x_twitter_32.png)](https:\/\/twitter.com\/intent\/tweet?url=https%3A%2F%2Fshare.upmc.com%2F5828oxfz-t&text=What+to+Eat+and+Drink+When+You+Have+a+Cold&via=UPMC&related=UPMC%2CUPMCnews%2CUPMCMyHealth&original_referer=https%3A%2F%2Fshare.upmc.com \"Share on X (formerly Twitter)\")[![Email](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![Email](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/plugins\/socialized\/assets\/images\/icon_email_32.png)](<mailto:?subject=I%20thought%20you%20might%20like%20this%20article%3A%20What to Eat and Drink When You Have a Cold&body=Eating%20well%20when%20you%26%23039%3Bre%20sick%20helps%20boost%20your%20energy.%20Certain%20foods%20can%20also%20help%20you%20fight%20a%20cold%2C%20so%20you%20may%20recover%20faster.%20Learn%20more.%20https%3A%2F%2Fshare.upmc.com%2F5828oxfz-e> \"Forward via email\")[![Copy URL](data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![Copy URL](https:\/\/share-cdn-prod.azureedge.net\/wp-content\/plugins\/socialized\/assets\/images\/icon_link_32.png)](https:\/\/share.upmc.com\/5828oxfz-c \"Copy to clipboard\") Copied\\!\n\nWhen you’re sneezing, sniffling, and coughing with a cold, you may not feel like eating. And let’s face it, even if you are hungry, nothing tastes quite right when you’re sick. So, is it really important to “feed a cold?”\n\nEating well when you’re sick helps boost your energy which makes you feel better. And certain foods can also help you fight a cold, so you may recover faster. Learn why these are some of the best foods to eat when you have a cold.\n\n## Common Cold Symptoms\n[The common cold](https:\/\/share.upmc.com\/2020\/11\/cold-versus-flu\/?_ga=2.248857799.1128716979.1665700471-25293564.1663544503) is, in fact, very common. Most adults catch at least two colds yearly, and children get even more. Cold viruses infect your nose and sinuses, causing these symptoms:\n\n- Sneezing.\n- Runny or stuffy nose.\n- Coughing.\n- Sore throat.\n- Watery eyes.\n\nYou might have less of an appetite when you have a cold. And you might have trouble smelling your food, making it less enjoyable to eat.\n\nThe [loss of smell](https:\/\/www.upmc.com\/health-library\/article?hwid=abl0388) happens when nasal congestion prevents air from getting to smell receptors in your nose. It’s temporary, and your smell (and taste) will get better when your cold symptoms improve.\n\n## Never Miss a Beat\\!\n### Subscribe to Our HealthBeat Newsletter\\!\n(Tap to Join!)(Click to Join!)\n\nI understand that by providing my email address, I agree to receive emails from UPMC. I understand that I may opt out of receiving such communications at any time.\n\nThank you for subscribing\\!\n\n[You can now select the specific newsletters you'd like to receive](https:\/\/share.upmc.com\/email-preferences\/).\n\nYou are already subscribed.\n\n[Subscribe to more newsletters in our email preference center](https:\/\/share.upmc.com\/email-preferences\/).\n\nSorry, an error occurred. Please try again later.\n\n[Or try our email preference center instead](https:\/\/share.upmc.com\/email-preferences\/).\n### Get Healthy Tips Sent to Your Phone\\!\n## Foods to Eat When You Have a Cold\nNo food (or anything else) can cure a cold, but certain foods can support your immune system and help fight a cold. And even if you have a smaller appetite than usual, eating helps boost your energy. Try to plan a few small meals or larger snacks like:\n\n- Chicken soup. It’s a classic for many good reasons. Soup is warm and easy on the stomach when you’re not feeling well, but it’s also hydrating and nourishing. Plus, the steam from [hot soup helps clear congestion](https:\/\/share.upmc.com\/2020\/10\/foods-to-eat-when-you-have-the-flu\/?_ga=2.170328416.1128716979.1665700471-25293564.1663544503) in your nose and sinuses.\n- Yogurt with fruit. Yogurt is rich in probiotics, friendly bacteria that support your immune system. For the healthiest option, choose plain Greek yogurt for its high protein content. If you like, sweeten it with a drizzle of honey, which has antiviral properties.\n- Avocado toast. A big step up from regular toast and jam, avocado is rich in healthy fats that reduce inflammation and support immune health. Use whole-grain bread for even more vitamins, minerals, and fiber.\n- [Oatmeal](https:\/\/share.upmc.com\/2018\/11\/almond-butter-strawberry-banana-overnight-oats\/?_ga=2.240135235.1128716979.1665700471-25293564.1663544503). This breakfast classic is satisfying and nourishing any time of the day. It provides vitamins, minerals, and beta-glucan fiber, which benefits your immune system.\n## What to Drink When You Have a Cold\nFluids are important every day, but they’re essential when you have a cold. A runny, stuffy nose and more mouth breathing cause you to lose fluid faster. Drink a minimum of eight cups of fluid each day to prevent dehydration.\n\nWater is always a great choice, but if you want some variety, try these:\n\n- Tea. Green, black (ideally decaf), or herbal tea provide different types of immune-supporting antioxidants. And for an extra boost, steep your tea with a few slices of fresh ginger and add some honey.\n- Bone broth. It provides some protein along with vitamins and minerals. No need to cook — pick up a few cartons at the grocery store.\n- [A fruit smoothie](https:\/\/share.upmc.com\/2021\/07\/green-tea-video-recipe\/?_ga=2.6818162.1128716979.1665700471-25293564.1663544503). These are a great option if you don’t feel like a meal but want something both hydrating and filling. Blend frozen fruit, regular or plant milk (or tea), and yogurt or a scoop of protein powder (if desired).\n- Tomato or vegetable juice. These provide an extra boost of vitamin C. To limit salt, choose low-sodium juices.\n- Coconut water. Not only is it refreshing, but coconut water is also full of electrolytes. Drink it straight or add it to a smoothie.\n## Cold-Fighting Ingredients\nYou may not have the energy to prepare elaborate meals when you’re under the weather. But when you do cook, try to add these ingredients. They have various vitamins, minerals, and other compounds that help fight a cold or make you feel better.\n\nBecause many of these ingredients are spicy and strong-flavored, they’re also great choices if you’re having trouble tasting food. And they can help clear your sinuses.\n\n- Garlic has compounds that fight viruses and infections.\n- Ginger can [soothe an upset stomach](https:\/\/share.upmc.com\/2018\/01\/upset-stomach\/?_ga=2.219491673.1128716979.1665700471-25293564.1663544503) or sore throat.\n- Hot chili peppers can help clear a stuffy nose.\n- Citrus fruits (oranges, grapefruit, or lemon) are rich in vitamin C, which can stimulate your immune cells.\n- Honey can help calm a cough, and it has antiviral properties.\n- [Mushrooms](https:\/\/share.upmc.com\/2014\/08\/6-reasons-mushrooms-make-awesome-addition-meal\/?_ga=2.13577463.1128716979.1665700471-25293564.1663544503) are another source of immune-stimulating beta-glucan fiber.\n- Kimchi or sauerkraut (fermented cabbage dishes) are good sources of probiotics that support immune health.\n- Pumpkin seeds are a good source of zinc, which might reduce the length and severity of a cold.\n\nAdd some of these ingredients to soups, broth, or tea to help clear a cold faster.\n\n## Foods and Drinks to Avoid With a Cold\nJust as certain foods support your immune system, others can suppress it. The main foods and beverages to steer clear of include:\n\n- Foods high in added sugar, like desserts, cookies, ice cream, or sweetened soft drinks.\n- Highly processed foods like packaged snacks, frozen dinners, ready-to-eat meals, and fast foods.\n- Alcohol and caffeine-containing beverages (like [energy drinks](https:\/\/share.upmc.com\/2017\/09\/side-effects-of-energy-drinks\/?_ga=2.9719413.1128716979.1665700471-25293564.1663544503)). These not only stress your immune system, but they can also dehydrate you. And be aware black tea has far less caffeine than coffee, but if you drink it throughout the day, it adds up.\n\nCertain ingredients and compounds in these foods and drinks can increase inflammation, making it harder for your body to fight a cold. If your diet is high in these, you may also be more likely to catch a cold or other viruses.\n\nColds are never fun to deal with, but they tend to run their course quickly. To feel better faster, stay hydrated and feed your cold with lots of nourishing, immune-boosting foods.\n\n## Sources\nCenters for Disease Control and Prevention. Common Cold. [LINK](https:\/\/www.cdc.gov\/antibiotic-use\/colds.html)\n\n## Connect with UPMC\n[Find a Doctor](https:\/\/providers.upmc.com\/)\n\n[Patient Portal](https:\/\/myupmc.upmc.com\/)\n\n[Request Appointment](https:\/\/www.upmc.com\/contact\/appointment-request)\n\n## About [Primary Care](https:\/\/www.upmc.com\/services\/primary-care-regions)\nThe relationship with a patient and their primary care doctor can be extremely valuable, and that’s what you get with UPMC Primary Care. When you work with a primary care physician (PCP), you develop a lasting relationship. Your doctor will get to know you and your history and can plan your treatments accordingly. Our PCPs offer a variety of services, including preventive care and treatment for both urgent and chronic conditions. 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I understand that I may opt out of receiving such communications at any time.\n\nThank you for subscribing\\!\n\n[You can now select the specific newsletters you'd like to receive](https:\/\/share.upmc.com\/email-preferences\/).\n\nYou are already subscribed.\n\n[Subscribe to more newsletters in our email preference center](https:\/\/share.upmc.com\/email-preferences\/).\n\nSorry, an error occurred. Please try again later.\n\n[Or try our email preference center instead](https:\/\/share.upmc.com\/email-preferences\/).\n\n![]() ![]()","attrs_readable_markdown":"When you’re sneezing, sniffling, and coughing with a cold, you may not feel like eating. And let’s face it, even if you are hungry, nothing tastes quite right when you’re sick. So, is it really important to “feed a cold?”\n\nEating well when you’re sick helps boost your energy which makes you feel better. And certain foods can also help you fight a cold, so you may recover faster. Learn why these are some of the best foods to eat when you have a cold.\n\n## Common Cold Symptoms\n[The common cold](https:\/\/share.upmc.com\/2020\/11\/cold-versus-flu\/?_ga=2.248857799.1128716979.1665700471-25293564.1663544503) is, in fact, very common. Most adults catch at least two colds yearly, and children get even more. Cold viruses infect your nose and sinuses, causing these symptoms:\n\n- Sneezing.\n- Runny or stuffy nose.\n- Coughing.\n- Sore throat.\n- Watery eyes.\n\nYou might have less of an appetite when you have a cold. And you might have trouble smelling your food, making it less enjoyable to eat.\n\nThe [loss of smell](https:\/\/www.upmc.com\/health-library\/article?hwid=abl0388) happens when nasal congestion prevents air from getting to smell receptors in your nose. It’s temporary, and your smell (and taste) will get better when your cold symptoms improve.\n\n## Foods to Eat When You Have a Cold\nNo food (or anything else) can cure a cold, but certain foods can support your immune system and help fight a cold. And even if you have a smaller appetite than usual, eating helps boost your energy. Try to plan a few small meals or larger snacks like:\n\n- Chicken soup. It’s a classic for many good reasons. Soup is warm and easy on the stomach when you’re not feeling well, but it’s also hydrating and nourishing. Plus, the steam from [hot soup helps clear congestion](https:\/\/share.upmc.com\/2020\/10\/foods-to-eat-when-you-have-the-flu\/?_ga=2.170328416.1128716979.1665700471-25293564.1663544503) in your nose and sinuses.\n- Yogurt with fruit. Yogurt is rich in probiotics, friendly bacteria that support your immune system. For the healthiest option, choose plain Greek yogurt for its high protein content. If you like, sweeten it with a drizzle of honey, which has antiviral properties.\n- Avocado toast. A big step up from regular toast and jam, avocado is rich in healthy fats that reduce inflammation and support immune health. Use whole-grain bread for even more vitamins, minerals, and fiber.\n- [Oatmeal](https:\/\/share.upmc.com\/2018\/11\/almond-butter-strawberry-banana-overnight-oats\/?_ga=2.240135235.1128716979.1665700471-25293564.1663544503). This breakfast classic is satisfying and nourishing any time of the day. It provides vitamins, minerals, and beta-glucan fiber, which benefits your immune system.\n## What to Drink When You Have a Cold\nFluids are important every day, but they’re essential when you have a cold. A runny, stuffy nose and more mouth breathing cause you to lose fluid faster. Drink a minimum of eight cups of fluid each day to prevent dehydration.\n\nWater is always a great choice, but if you want some variety, try these:\n\n- Tea. Green, black (ideally decaf), or herbal tea provide different types of immune-supporting antioxidants. And for an extra boost, steep your tea with a few slices of fresh ginger and add some honey.\n- Bone broth. It provides some protein along with vitamins and minerals. No need to cook — pick up a few cartons at the grocery store.\n- [A fruit smoothie](https:\/\/share.upmc.com\/2021\/07\/green-tea-video-recipe\/?_ga=2.6818162.1128716979.1665700471-25293564.1663544503). These are a great option if you don’t feel like a meal but want something both hydrating and filling. Blend frozen fruit, regular or plant milk (or tea), and yogurt or a scoop of protein powder (if desired).\n- Tomato or vegetable juice. These provide an extra boost of vitamin C. To limit salt, choose low-sodium juices.\n- Coconut water. Not only is it refreshing, but coconut water is also full of electrolytes. Drink it straight or add it to a smoothie.\n## Cold-Fighting Ingredients\nYou may not have the energy to prepare elaborate meals when you’re under the weather. But when you do cook, try to add these ingredients. They have various vitamins, minerals, and other compounds that help fight a cold or make you feel better.\n\nBecause many of these ingredients are spicy and strong-flavored, they’re also great choices if you’re having trouble tasting food. And they can help clear your sinuses.\n\n- Garlic has compounds that fight viruses and infections.\n- Ginger can [soothe an upset stomach](https:\/\/share.upmc.com\/2018\/01\/upset-stomach\/?_ga=2.219491673.1128716979.1665700471-25293564.1663544503) or sore throat.\n- Hot chili peppers can help clear a stuffy nose.\n- Citrus fruits (oranges, grapefruit, or lemon) are rich in vitamin C, which can stimulate your immune cells.\n- Honey can help calm a cough, and it has antiviral properties.\n- [Mushrooms](https:\/\/share.upmc.com\/2014\/08\/6-reasons-mushrooms-make-awesome-addition-meal\/?_ga=2.13577463.1128716979.1665700471-25293564.1663544503) are another source of immune-stimulating beta-glucan fiber.\n- Kimchi or sauerkraut (fermented cabbage dishes) are good sources of probiotics that support immune health.\n- Pumpkin seeds are a good source of zinc, which might reduce the length and severity of a cold.\n\nAdd some of these ingredients to soups, broth, or tea to help clear a cold faster.\n\n## Foods and Drinks to Avoid With a Cold\nJust as certain foods support your immune system, others can suppress it. The main foods and beverages to steer clear of include:\n\n- Foods high in added sugar, like desserts, cookies, ice cream, or sweetened soft drinks.\n- Highly processed foods like packaged snacks, frozen dinners, ready-to-eat meals, and fast foods.\n- Alcohol and caffeine-containing beverages (like [energy drinks](https:\/\/share.upmc.com\/2017\/09\/side-effects-of-energy-drinks\/?_ga=2.9719413.1128716979.1665700471-25293564.1663544503)). These not only stress your immune system, but they can also dehydrate you. And be aware black tea has far less caffeine than coffee, but if you drink it throughout the day, it adds up.\n\nCertain ingredients and compounds in these foods and drinks can increase inflammation, making it harder for your body to fight a cold. If your diet is high in these, you may also be more likely to catch a cold or other viruses.\n\nColds are never fun to deal with, but they tend to run their course quickly. To feel better faster, stay hydrated and feed your cold with lots of nourishing, immune-boosting foods.\n\n## Sources\nCenters for Disease Control and Prevention. Common Cold. [LINK](https:\/\/www.cdc.gov\/antibiotic-use\/colds.html)","meta_canonical":null}

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Meta Title	What to Eat and Drink When You Have a Cold \| UPMC HealthBeat
Meta Description	Eating well when you're sick helps boost your energy. Certain foods can also help you fight a cold, so you may recover faster. Learn more.
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Boilerpipe Text	When you’re sneezing, sniffling, and coughing with a cold, you may not feel like eating. And let’s face it, even if you are hungry, nothing tastes quite right when you’re sick. So, is it really important to “feed a cold?” Eating well when you’re sick helps boost your energy which makes you feel better. And certain foods can also help you fight a cold, so you may recover faster. Learn why these are some of the best foods to eat when you have a cold. Common Cold Symptoms The common cold is, in fact, very common. Most adults catch at least two colds yearly, and children get even more. Cold viruses infect your nose and sinuses, causing these symptoms: Sneezing. Runny or stuffy nose. Coughing. Sore throat. Watery eyes. You might have less of an appetite when you have a cold. And you might have trouble smelling your food, making it less enjoyable to eat. The loss of smell happens when nasal congestion prevents air from getting to smell receptors in your nose. It’s temporary, and your smell (and taste) will get better when your cold symptoms improve. Foods to Eat When You Have a Cold No food (or anything else) can cure a cold, but certain foods can support your immune system and help fight a cold. And even if you have a smaller appetite than usual, eating helps boost your energy. Try to plan a few small meals or larger snacks like: Chicken soup. It’s a classic for many good reasons. Soup is warm and easy on the stomach when you’re not feeling well, but it’s also hydrating and nourishing. Plus, the steam from hot soup helps clear congestion in your nose and sinuses. Yogurt with fruit. Yogurt is rich in probiotics, friendly bacteria that support your immune system. For the healthiest option, choose plain Greek yogurt for its high protein content. If you like, sweeten it with a drizzle of honey, which has antiviral properties. Avocado toast. A big step up from regular toast and jam, avocado is rich in healthy fats that reduce inflammation and support immune health. Use whole-grain bread for even more vitamins, minerals, and fiber. Oatmeal . This breakfast classic is satisfying and nourishing any time of the day. It provides vitamins, minerals, and beta-glucan fiber, which benefits your immune system. What to Drink When You Have a Cold Fluids are important every day, but they’re essential when you have a cold. A runny, stuffy nose and more mouth breathing cause you to lose fluid faster. Drink a minimum of eight cups of fluid each day to prevent dehydration. Water is always a great choice, but if you want some variety, try these: Tea. Green, black (ideally decaf), or herbal tea provide different types of immune-supporting antioxidants. And for an extra boost, steep your tea with a few slices of fresh ginger and add some honey. Bone broth. It provides some protein along with vitamins and minerals. No need to cook — pick up a few cartons at the grocery store. A fruit smoothie . These are a great option if you don’t feel like a meal but want something both hydrating and filling. Blend frozen fruit, regular or plant milk (or tea), and yogurt or a scoop of protein powder (if desired). Tomato or vegetable juice. These provide an extra boost of vitamin C. To limit salt, choose low-sodium juices. Coconut water. Not only is it refreshing, but coconut water is also full of electrolytes. Drink it straight or add it to a smoothie. Cold-Fighting Ingredients You may not have the energy to prepare elaborate meals when you’re under the weather. But when you do cook, try to add these ingredients. They have various vitamins, minerals, and other compounds that help fight a cold or make you feel better. Because many of these ingredients are spicy and strong-flavored, they’re also great choices if you’re having trouble tasting food. And they can help clear your sinuses. Garlic has compounds that fight viruses and infections. Ginger can soothe an upset stomach or sore throat. Hot chili peppers can help clear a stuffy nose. Citrus fruits (oranges, grapefruit, or lemon) are rich in vitamin C, which can stimulate your immune cells. Honey can help calm a cough, and it has antiviral properties. Mushrooms are another source of immune-stimulating beta-glucan fiber. Kimchi or sauerkraut (fermented cabbage dishes) are good sources of probiotics that support immune health. Pumpkin seeds are a good source of zinc, which might reduce the length and severity of a cold. Add some of these ingredients to soups, broth, or tea to help clear a cold faster. Foods and Drinks to Avoid With a Cold Just as certain foods support your immune system, others can suppress it. The main foods and beverages to steer clear of include: Foods high in added sugar, like desserts, cookies, ice cream, or sweetened soft drinks. Highly processed foods like packaged snacks, frozen dinners, ready-to-eat meals, and fast foods. Alcohol and caffeine-containing beverages (like energy drinks ). These not only stress your immune system, but they can also dehydrate you. And be aware black tea has far less caffeine than coffee, but if you drink it throughout the day, it adds up. Certain ingredients and compounds in these foods and drinks can increase inflammation, making it harder for your body to fight a cold. If your diet is high in these, you may also be more likely to catch a cold or other viruses. Colds are never fun to deal with, but they tend to run their course quickly. To feel better faster, stay hydrated and feed your cold with lots of nourishing, immune-boosting foods. Sources Centers for Disease Control and Prevention. Common Cold. LINK
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[Our NewslettersOur Newsletters](https://share.upmc.com/email-preferences/ "Our Newsletters") - [Visit UPMC.comVisit UPMC.com](https://www.upmc.com/ "Visit UPMC.com") [UPMC HealthBeat en español](https://es-share.upmc.com/) ## [Cold and Flu](https://share.upmc.com/category/health-topics-a-z/cold-flu/) # What to Eat and Drink When You Have a Cold April 26, 2023 4 Minute Read Reviewed by ![Virginia Balderston, MD](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAGQAAABkAQMAAABKLAcXAAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAABNJREFUGBljGAWjYBSMglFAVwAABXgAAdxFAhsAAAAASUVORK5CYII=) ![Virginia Balderston, MD](https://share-cdn-prod.azureedge.net/wp-content/uploads/2023/05/BALDERSTON_VIRGINA_MD_IM_20220104-100x100.jpg) [Virginia Balderston, MD](https://providers.upmc.com/provider/Virginia+M.+Balderston/1322333) HealthQuest Medical Associates-UPMC ![What Should You Eat and Drink When You Have the Cold](https://share-cdn-prod.azureedge.net/wp-content/uploads/2023/04/GettyImages-1358520260-1142x493.jpg) Share this on:[![Facebook](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![Facebook](https://share-cdn-prod.azureedge.net/wp-content/plugins/socialized/assets/images/icon_facebook_32.png)](https://www.facebook.com/sharer.php?u=https%3A%2F%2Fshare.upmc.com%2F5828oxfz-f "Share on Facebook")[![LinkedIn](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![LinkedIn](https://share-cdn-prod.azureedge.net/wp-content/plugins/socialized/assets/images/icon_linkedin_32.png)](https://www.linkedin.com/sharing/share-offsite/?url=https%3A%2F%2Fshare.upmc.com%2F5828oxfz-l "Share on LinkedIn")[![Pinterest](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![Pinterest](https://share-cdn-prod.azureedge.net/wp-content/plugins/socialized/assets/images/icon_pinterest_32.png)](https://pinterest.com/pin/create/button/?url=https%3A%2F%2Fshare.upmc.com%2F5828oxfz-p&media=https://share-cdn-prod.azureedge.net/wp-content/uploads/2023/04/5791_HBEAT531179_may_2023_1200x628_eating_cold.jpg&description=What+to+Eat+and+Drink+When+You+Have+a+Cold "Share on Pinterest")[![X (formerly Twitter)](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![X (formerly Twitter)](https://share-cdn-prod.azureedge.net/wp-content/plugins/socialized/assets/images/icon_x_twitter_32.png)](https://twitter.com/intent/tweet?url=https%3A%2F%2Fshare.upmc.com%2F5828oxfz-t&text=What+to+Eat+and+Drink+When+You+Have+a+Cold&via=UPMC&related=UPMC%2CUPMCnews%2CUPMCMyHealth&original_referer=https%3A%2F%2Fshare.upmc.com "Share on X (formerly Twitter)")[![Email](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![Email](https://share-cdn-prod.azureedge.net/wp-content/plugins/socialized/assets/images/icon_email_32.png)](<mailto:?subject=I%20thought%20you%20might%20like%20this%20article%3A%20What to Eat and Drink When You Have a Cold&body=Eating%20well%20when%20you%26%23039%3Bre%20sick%20helps%20boost%20your%20energy.%20Certain%20foods%20can%20also%20help%20you%20fight%20a%20cold%2C%20so%20you%20may%20recover%20faster.%20Learn%20more.%20https%3A%2F%2Fshare.upmc.com%2F5828oxfz-e> "Forward via email")[![Copy URL](data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACAAAAAgAQMAAABJtOi3AAAAA1BMVEUAAACnej3aAAAAAXRSTlMAQObYZgAAAAtJREFUCB1jGOQAAACgAAGXmq1SAAAAAElFTkSuQmCC)![Copy URL](https://share-cdn-prod.azureedge.net/wp-content/plugins/socialized/assets/images/icon_link_32.png)](https://share.upmc.com/5828oxfz-c "Copy to clipboard") Copied\! When you’re sneezing, sniffling, and coughing with a cold, you may not feel like eating. And let’s face it, even if you are hungry, nothing tastes quite right when you’re sick. So, is it really important to “feed a cold?” Eating well when you’re sick helps boost your energy which makes you feel better. And certain foods can also help you fight a cold, so you may recover faster. Learn why these are some of the best foods to eat when you have a cold. ## Common Cold Symptoms [The common cold](https://share.upmc.com/2020/11/cold-versus-flu/?_ga=2.248857799.1128716979.1665700471-25293564.1663544503) is, in fact, very common. Most adults catch at least two colds yearly, and children get even more. Cold viruses infect your nose and sinuses, causing these symptoms: - Sneezing. - Runny or stuffy nose. - Coughing. - Sore throat. - Watery eyes. You might have less of an appetite when you have a cold. And you might have trouble smelling your food, making it less enjoyable to eat. The [loss of smell](https://www.upmc.com/health-library/article?hwid=abl0388) happens when nasal congestion prevents air from getting to smell receptors in your nose. It’s temporary, and your smell (and taste) will get better when your cold symptoms improve. ## Never Miss a Beat\! ### Subscribe to Our HealthBeat Newsletter\! (Tap to Join!)(Click to Join!) I understand that by providing my email address, I agree to receive emails from UPMC. I understand that I may opt out of receiving such communications at any time. Thank you for subscribing\! [You can now select the specific newsletters you'd like to receive](https://share.upmc.com/email-preferences/). You are already subscribed. [Subscribe to more newsletters in our email preference center](https://share.upmc.com/email-preferences/). Sorry, an error occurred. Please try again later. [Or try our email preference center instead](https://share.upmc.com/email-preferences/). ### Get Healthy Tips Sent to Your Phone\! ## Foods to Eat When You Have a Cold No food (or anything else) can cure a cold, but certain foods can support your immune system and help fight a cold. And even if you have a smaller appetite than usual, eating helps boost your energy. Try to plan a few small meals or larger snacks like: - Chicken soup. It’s a classic for many good reasons. Soup is warm and easy on the stomach when you’re not feeling well, but it’s also hydrating and nourishing. Plus, the steam from [hot soup helps clear congestion](https://share.upmc.com/2020/10/foods-to-eat-when-you-have-the-flu/?_ga=2.170328416.1128716979.1665700471-25293564.1663544503) in your nose and sinuses. - Yogurt with fruit. Yogurt is rich in probiotics, friendly bacteria that support your immune system. For the healthiest option, choose plain Greek yogurt for its high protein content. If you like, sweeten it with a drizzle of honey, which has antiviral properties. - Avocado toast. A big step up from regular toast and jam, avocado is rich in healthy fats that reduce inflammation and support immune health. Use whole-grain bread for even more vitamins, minerals, and fiber. - [Oatmeal](https://share.upmc.com/2018/11/almond-butter-strawberry-banana-overnight-oats/?_ga=2.240135235.1128716979.1665700471-25293564.1663544503). This breakfast classic is satisfying and nourishing any time of the day. It provides vitamins, minerals, and beta-glucan fiber, which benefits your immune system. ## What to Drink When You Have a Cold Fluids are important every day, but they’re essential when you have a cold. A runny, stuffy nose and more mouth breathing cause you to lose fluid faster. Drink a minimum of eight cups of fluid each day to prevent dehydration. Water is always a great choice, but if you want some variety, try these: - Tea. Green, black (ideally decaf), or herbal tea provide different types of immune-supporting antioxidants. And for an extra boost, steep your tea with a few slices of fresh ginger and add some honey. - Bone broth. It provides some protein along with vitamins and minerals. No need to cook — pick up a few cartons at the grocery store. - [A fruit smoothie](https://share.upmc.com/2021/07/green-tea-video-recipe/?_ga=2.6818162.1128716979.1665700471-25293564.1663544503). These are a great option if you don’t feel like a meal but want something both hydrating and filling. Blend frozen fruit, regular or plant milk (or tea), and yogurt or a scoop of protein powder (if desired). - Tomato or vegetable juice. These provide an extra boost of vitamin C. To limit salt, choose low-sodium juices. - Coconut water. Not only is it refreshing, but coconut water is also full of electrolytes. Drink it straight or add it to a smoothie. ## Cold-Fighting Ingredients You may not have the energy to prepare elaborate meals when you’re under the weather. But when you do cook, try to add these ingredients. They have various vitamins, minerals, and other compounds that help fight a cold or make you feel better. Because many of these ingredients are spicy and strong-flavored, they’re also great choices if you’re having trouble tasting food. And they can help clear your sinuses. - Garlic has compounds that fight viruses and infections. - Ginger can [soothe an upset stomach](https://share.upmc.com/2018/01/upset-stomach/?_ga=2.219491673.1128716979.1665700471-25293564.1663544503) or sore throat. - Hot chili peppers can help clear a stuffy nose. - Citrus fruits (oranges, grapefruit, or lemon) are rich in vitamin C, which can stimulate your immune cells. - Honey can help calm a cough, and it has antiviral properties. - [Mushrooms](https://share.upmc.com/2014/08/6-reasons-mushrooms-make-awesome-addition-meal/?_ga=2.13577463.1128716979.1665700471-25293564.1663544503) are another source of immune-stimulating beta-glucan fiber. - Kimchi or sauerkraut (fermented cabbage dishes) are good sources of probiotics that support immune health. - Pumpkin seeds are a good source of zinc, which might reduce the length and severity of a cold. Add some of these ingredients to soups, broth, or tea to help clear a cold faster. ## Foods and Drinks to Avoid With a Cold Just as certain foods support your immune system, others can suppress it. The main foods and beverages to steer clear of include: - Foods high in added sugar, like desserts, cookies, ice cream, or sweetened soft drinks. - Highly processed foods like packaged snacks, frozen dinners, ready-to-eat meals, and fast foods. - Alcohol and caffeine-containing beverages (like [energy drinks](https://share.upmc.com/2017/09/side-effects-of-energy-drinks/?_ga=2.9719413.1128716979.1665700471-25293564.1663544503)). These not only stress your immune system, but they can also dehydrate you. And be aware black tea has far less caffeine than coffee, but if you drink it throughout the day, it adds up. Certain ingredients and compounds in these foods and drinks can increase inflammation, making it harder for your body to fight a cold. If your diet is high in these, you may also be more likely to catch a cold or other viruses. Colds are never fun to deal with, but they tend to run their course quickly. To feel better faster, stay hydrated and feed your cold with lots of nourishing, immune-boosting foods. ## Sources Centers for Disease Control and Prevention. Common Cold. [LINK](https://www.cdc.gov/antibiotic-use/colds.html) ## Connect with UPMC [Find a Doctor](https://providers.upmc.com/) [Patient Portal](https://myupmc.upmc.com/) [Request Appointment](https://www.upmc.com/contact/appointment-request) ## About [Primary Care](https://www.upmc.com/services/primary-care-regions) The relationship with a patient and their primary care doctor can be extremely valuable, and that’s what you get with UPMC Primary Care. When you work with a primary care physician (PCP), you develop a lasting relationship. Your doctor will get to know you and your history and can plan your treatments accordingly. 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Readable Markdown	When you’re sneezing, sniffling, and coughing with a cold, you may not feel like eating. And let’s face it, even if you are hungry, nothing tastes quite right when you’re sick. So, is it really important to “feed a cold?” Eating well when you’re sick helps boost your energy which makes you feel better. And certain foods can also help you fight a cold, so you may recover faster. Learn why these are some of the best foods to eat when you have a cold. ## Common Cold Symptoms [The common cold](https://share.upmc.com/2020/11/cold-versus-flu/?_ga=2.248857799.1128716979.1665700471-25293564.1663544503) is, in fact, very common. Most adults catch at least two colds yearly, and children get even more. Cold viruses infect your nose and sinuses, causing these symptoms: - Sneezing. - Runny or stuffy nose. - Coughing. - Sore throat. - Watery eyes. You might have less of an appetite when you have a cold. And you might have trouble smelling your food, making it less enjoyable to eat. The [loss of smell](https://www.upmc.com/health-library/article?hwid=abl0388) happens when nasal congestion prevents air from getting to smell receptors in your nose. It’s temporary, and your smell (and taste) will get better when your cold symptoms improve. ## Foods to Eat When You Have a Cold No food (or anything else) can cure a cold, but certain foods can support your immune system and help fight a cold. And even if you have a smaller appetite than usual, eating helps boost your energy. Try to plan a few small meals or larger snacks like: - Chicken soup. It’s a classic for many good reasons. Soup is warm and easy on the stomach when you’re not feeling well, but it’s also hydrating and nourishing. Plus, the steam from [hot soup helps clear congestion](https://share.upmc.com/2020/10/foods-to-eat-when-you-have-the-flu/?_ga=2.170328416.1128716979.1665700471-25293564.1663544503) in your nose and sinuses. - Yogurt with fruit. Yogurt is rich in probiotics, friendly bacteria that support your immune system. For the healthiest option, choose plain Greek yogurt for its high protein content. If you like, sweeten it with a drizzle of honey, which has antiviral properties. - Avocado toast. A big step up from regular toast and jam, avocado is rich in healthy fats that reduce inflammation and support immune health. Use whole-grain bread for even more vitamins, minerals, and fiber. - [Oatmeal](https://share.upmc.com/2018/11/almond-butter-strawberry-banana-overnight-oats/?_ga=2.240135235.1128716979.1665700471-25293564.1663544503). This breakfast classic is satisfying and nourishing any time of the day. It provides vitamins, minerals, and beta-glucan fiber, which benefits your immune system. ## What to Drink When You Have a Cold Fluids are important every day, but they’re essential when you have a cold. A runny, stuffy nose and more mouth breathing cause you to lose fluid faster. Drink a minimum of eight cups of fluid each day to prevent dehydration. Water is always a great choice, but if you want some variety, try these: - Tea. Green, black (ideally decaf), or herbal tea provide different types of immune-supporting antioxidants. And for an extra boost, steep your tea with a few slices of fresh ginger and add some honey. - Bone broth. It provides some protein along with vitamins and minerals. No need to cook — pick up a few cartons at the grocery store. - [A fruit smoothie](https://share.upmc.com/2021/07/green-tea-video-recipe/?_ga=2.6818162.1128716979.1665700471-25293564.1663544503). These are a great option if you don’t feel like a meal but want something both hydrating and filling. Blend frozen fruit, regular or plant milk (or tea), and yogurt or a scoop of protein powder (if desired). - Tomato or vegetable juice. These provide an extra boost of vitamin C. To limit salt, choose low-sodium juices. - Coconut water. Not only is it refreshing, but coconut water is also full of electrolytes. Drink it straight or add it to a smoothie. ## Cold-Fighting Ingredients You may not have the energy to prepare elaborate meals when you’re under the weather. But when you do cook, try to add these ingredients. They have various vitamins, minerals, and other compounds that help fight a cold or make you feel better. Because many of these ingredients are spicy and strong-flavored, they’re also great choices if you’re having trouble tasting food. And they can help clear your sinuses. - Garlic has compounds that fight viruses and infections. - Ginger can [soothe an upset stomach](https://share.upmc.com/2018/01/upset-stomach/?_ga=2.219491673.1128716979.1665700471-25293564.1663544503) or sore throat. - Hot chili peppers can help clear a stuffy nose. - Citrus fruits (oranges, grapefruit, or lemon) are rich in vitamin C, which can stimulate your immune cells. - Honey can help calm a cough, and it has antiviral properties. - [Mushrooms](https://share.upmc.com/2014/08/6-reasons-mushrooms-make-awesome-addition-meal/?_ga=2.13577463.1128716979.1665700471-25293564.1663544503) are another source of immune-stimulating beta-glucan fiber. - Kimchi or sauerkraut (fermented cabbage dishes) are good sources of probiotics that support immune health. - Pumpkin seeds are a good source of zinc, which might reduce the length and severity of a cold. Add some of these ingredients to soups, broth, or tea to help clear a cold faster. ## Foods and Drinks to Avoid With a Cold Just as certain foods support your immune system, others can suppress it. The main foods and beverages to steer clear of include: - Foods high in added sugar, like desserts, cookies, ice cream, or sweetened soft drinks. - Highly processed foods like packaged snacks, frozen dinners, ready-to-eat meals, and fast foods. - Alcohol and caffeine-containing beverages (like [energy drinks](https://share.upmc.com/2017/09/side-effects-of-energy-drinks/?_ga=2.9719413.1128716979.1665700471-25293564.1663544503)). These not only stress your immune system, but they can also dehydrate you. And be aware black tea has far less caffeine than coffee, but if you drink it throughout the day, it adds up. Certain ingredients and compounds in these foods and drinks can increase inflammation, making it harder for your body to fight a cold. If your diet is high in these, you may also be more likely to catch a cold or other viruses. Colds are never fun to deal with, but they tend to run their course quickly. To feel better faster, stay hydrated and feed your cold with lots of nourishing, immune-boosting foods. ## Sources Centers for Disease Control and Prevention. Common Cold. [LINK](https://www.cdc.gov/antibiotic-use/colds.html)
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