🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 57 (from laksa144)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa057.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://www.benenden.co.uk/be-healthy/nutrition/5-best-foods-for-colds-and-flu/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.benenden.co.uk/be-healthy/nutrition/5-best-foods-for-colds-and-flu/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/5-best-foods-for-colds-and-flu\/","crawl_time":1775773611,"first_indexed_time":1682745093,"http_code":200,"src_unparsed":"uk,co,benenden!www,\/be-healthy\/nutrition\/5-best-foods-for-colds-and-flu\/ s443","src_root_hash":"5158452429106913057","history_drop_reason":null,"meta_title":"5 Best Foods For Colds and Flu | Benenden Health","meta_descriptions":["Feeling a little under the weather? Take a look at Benenden Health’s list of the foods that help with colds and the flu when you’re feeling sick."],"attrs_boilerpipe_text":"While we might want nothing more than to retreat under a blanket and sleep away the sickness, it’s vital for recovery to know what foods are good for colds and flu, too.\nAfter all, your body will need a helping hand in fighting off the viruses and\/or bacteria that have you feeling under the weather – and food is the best backup you could ask for. By\neating the right meals and snacks\n, you can provide your body with the nutrients that it needs to recover.\nRead on for a breakdown of the best foods for a cold and flu.\n1. Soups and broths\nWhether served up by parents to their little ones off sick from school or used as a tonic to get you back to feeling your best, soup is a fantastic food to help with colds and the flu.\nChicken soup, in particular, is the go-to choice for people suffering with sore throats, stuffy noses, and pounding headaches. That’s because a steaming bowl of chicken soup is packed full of the vitamins and nutrients that your body needs to fight off the sickness, including protein, energy-filled electrolytes, and essential amino acids.\nFor an extra kick, try adding chilli flakes or powder to the soup. The spicy edge can clear your sinuses and get rid of annoying blocked noses, making this tasty food to help a cold even more beneficial!\n2. Fruit and veg\nIf we’re talking about the best foods for a cold, continuing to eat your five a day is so important for fighting off those uncomfortable symptoms.\nCitrus fruits and leafy greens are the name of the game here. The best fruits and veg for combating a cold include oranges, grapefruit, spinach and kale – the ones that are packed full of fibre, vitamin C, and antioxidants with each and every bite. It’s these essential nutrients that give your body the helping hand it needs to recover from a cold or the flu.\nSo, munch on the sweet fruits as a tasty snack to\nboost your energy levels\nor include the leafy greens in your meal prep. If you’re looking for inspiration of what to eat with a cold, our\nrecipe for red lentil and spinach dal\nincludes those vital vitamins to give you a much-needed pick-me-up.  \n3. Herbal tea\nWhile eating foods that help with colds is obviously important for your recovery, you need to make sure you stay properly hydrated, too. Water and fruit juice are often touted as the best drinks for a cold, keeping your thirst quenched.\nHowever, if you want to add some essential nutrients to your beverage, stick the kettle on and brew up a herbal tea. Herbal teas are amazing at helping recover from cold and flu symptoms as they contain lots of antioxidants. Breathing in the steam from the hot water can also help to unblock sinuses and stuffy noses.  \nFor a nutritional sweetener, consider adding honey to your herbal tea to help soothe your sore throat with every sip. In fact,\nresearch suggests\nthat honey contains antioxidants with anti-inflammatory properties, helping you get rid of that sore throat and headache when you have a cold.\n4. Yoghurt\nYes, we’ve already talked up a storm about how yoghurt can help\nimprove gut health\n, but did you know that yogurt is a great food to eat when you have a cold, too?\nThe\nprobiotics\nfound in yoghurts help boost your immune system, fighting off the bacteria and viruses that have you feeling under the weather. What’s more, yoghurt is a good source of protein, vitamins, and minerals that are also important for your immune system.\nTo get a healthy helping of vitamin C as well, sprinkle a handful of berries atop your yoghurt. This tasty combo makes for one of the best foods to eat with a cold!\n5. Oily fish\nThere are so many reasons why having enough \nprotein in your diet is so important\nfor your overall health – and chief among them is the immune-boosting benefit of giving your body more energy to fight off a virus.\nIn this respect, oily fish are good foods for colds and flu. Not only are they rich in protein goodness, but they are also packed full of omega-3 fatty acids that can help your immune system work more effectively.\nWhether you want to find out about\nhow long flu lasts\nor\nwhat superfoods can naturally boost your immune system\n, Benenden Health provides the support and advice you need to feel healthy again. Head over to our\nBe Healthy hub\nfor more information about foods to eat when you have a cold.\nWellbeing tips straight to your inbox\nWe'll share tips on healthy eating, ways to improve your mental health, along with easy to digest information on common health conditions.\nIf you’re an existing Benenden Health member please login to\nMy Benenden\nto update your email preferences. This will ensure you receive our exclusive monthly newsletter.\nMedically reviewed\n in April \n2024.","attrs_markdown":"[Skip to content](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/5-best-foods-for-colds-and-flu\/#site-width) [Skip to footer](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/5-best-foods-for-colds-and-flu\/#footer-wrapper)\n\n×\n\n## Health and wellbeing tips sent straight to your inbox\nWe'll share tips on healthy eating, ways to improve your mental health, along with easy to digest information on common health conditions.\n\n[Sign up to our newsletter](https:\/\/www.benenden.co.uk\/health\/healthcare\/sign-up-health-and-wellbeing-emails\/)\n\nNo thanks\n\nPlease enter at least three characters.\n\n- [Find your nearest hospital](https:\/\/www.benenden.co.uk\/hospitals\/)\n\n- [Contact us](https:\/\/www.benenden.co.uk\/contact-us\/)\n- [Search](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/5-best-foods-for-colds-and-flu\/)\n- [Login](https:\/\/www.benenden.co.uk\/login\/)\n\n[![Return to Benenden Health homepage](https:\/\/www.benenden.co.uk\/resources\/images\/logo\/redesign-logo.png)](https:\/\/www.benenden.co.uk\/ \"Return to Benenden Health homepage\")\n\n- [Healthcare]()\n  - 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[Conference](https:\/\/www.benenden.co.uk\/have-your-say\/conference\/)\n- [Be Healthy]()\n  - [Latest news *Read Articles*](https:\/\/www.benenden.co.uk\/be-healthy\/)\n  - [Mind *Read Articles*](https:\/\/www.benenden.co.uk\/be-healthy\/category-page\/#!mind)\n  - [Body *Read Articles*](https:\/\/www.benenden.co.uk\/be-healthy\/category-page\/#!body)\n  - [Nutrition *Read Articles*](https:\/\/www.benenden.co.uk\/be-healthy\/category-page\/#!nutrition)\n  - [Lifestyle *Read Articles*](https:\/\/www.benenden.co.uk\/be-healthy\/category-page\/#!lifestyle)\n  - [Work *Read Articles*](https:\/\/www.benenden.co.uk\/be-healthy\/category-page\/#!work)\n  - [Contact us](https:\/\/www.benenden.co.uk\/contact-us\/)\n  - [Login](https:\/\/www.benenden.co.uk\/login\/)\n    - [Find your nearest hospital](https:\/\/www.benenden.co.uk\/hospitals\/)\n\n[be healthy](https:\/\/www.benenden.co.uk\/be-healthy\/)   \\>   [nutrition](https:\/\/www.benenden.co.uk\/be-healthy\/category-page\/#!nutrition)   \\>  [5 best foods for colds and flu](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/5-best-foods-for-colds-and-flu\/)\n\n![Lady drinking tea in the kitchen](https:\/\/www.benenden.co.uk\/media\/8780\/lady-drinking-tea-in-the-kitchen-hero.jpg?anchor=center&mode=crop&width=1400&heightratio=0.3571428571428571428571428571&rnd=133271585950000000)\n\n[Nutrition](https:\/\/www.benenden.co.uk\/be-healthy\/category-page\/#!nutrition)\n\n# 5 Best Foods For Colds and Flu\n**While we might want nothing more than to retreat under a blanket and sleep away the sickness, it’s vital for recovery to know what foods are good for colds and flu, too.**\n\nAfter all, your body will need a helping hand in fighting off the viruses and\/or bacteria that have you feeling under the weather – and food is the best backup you could ask for. By [eating the right meals and snacks](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/7-easy-steps-towards-healthy-diet\/), you can provide your body with the nutrients that it needs to recover.\n\nRead on for a breakdown of the best foods for a cold and flu.\n\n## 1\\. Soups and broths\nWhether served up by parents to their little ones off sick from school or used as a tonic to get you back to feeling your best, soup is a fantastic food to help with colds and the flu.\n\nChicken soup, in particular, is the go-to choice for people suffering with sore throats, stuffy noses, and pounding headaches. That’s because a steaming bowl of chicken soup is packed full of the vitamins and nutrients that your body needs to fight off the sickness, including protein, energy-filled electrolytes, and essential amino acids.\n\nFor an extra kick, try adding chilli flakes or powder to the soup. The spicy edge can clear your sinuses and get rid of annoying blocked noses, making this tasty food to help a cold even more beneficial\\!\n\n## 2\\. Fruit and veg\nIf we’re talking about the best foods for a cold, continuing to eat your five a day is so important for fighting off those uncomfortable symptoms.\n\nCitrus fruits and leafy greens are the name of the game here. The best fruits and veg for combating a cold include oranges, grapefruit, spinach and kale – the ones that are packed full of fibre, vitamin C, and antioxidants with each and every bite. It’s these essential nutrients that give your body the helping hand it needs to recover from a cold or the flu.\n\nSo, munch on the sweet fruits as a tasty snack to [boost your energy levels](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/5-ways-to-boost-your-energy-levels\/) or include the leafy greens in your meal prep. If you’re looking for inspiration of what to eat with a cold, our [recipe for red lentil and spinach dal](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/healthy-and-simple-red-lentil-and-spinach-dal\/) includes those vital vitamins to give you a much-needed pick-me-up.\n\n## 3\\. Herbal tea\nWhile eating foods that help with colds is obviously important for your recovery, you need to make sure you stay properly hydrated, too. Water and fruit juice are often touted as the best drinks for a cold, keeping your thirst quenched.\n\nHowever, if you want to add some essential nutrients to your beverage, stick the kettle on and brew up a herbal tea. Herbal teas are amazing at helping recover from cold and flu symptoms as they contain lots of antioxidants. Breathing in the steam from the hot water can also help to unblock sinuses and stuffy noses.\n\nFor a nutritional sweetener, consider adding honey to your herbal tea to help soothe your sore throat with every sip. In fact, [research suggests](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7807510\/) that honey contains antioxidants with anti-inflammatory properties, helping you get rid of that sore throat and headache when you have a cold.\n\n## 4\\. Yoghurt\nYes, we’ve already talked up a storm about how yoghurt can help [improve gut health](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/gut-food-15-foods-for-good-gut-health\/), but did you know that yogurt is a great food to eat when you have a cold, too?\n\nThe [probiotics](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/probiotics-and-prebiotics-what-are-they-and-do-i-need-them\/) found in yoghurts help boost your immune system, fighting off the bacteria and viruses that have you feeling under the weather. What’s more, yoghurt is a good source of protein, vitamins, and minerals that are also important for your immune system.\n\nTo get a healthy helping of vitamin C as well, sprinkle a handful of berries atop your yoghurt. This tasty combo makes for one of the best foods to eat with a cold\\!\n\n## 5\\. Oily fish\nThere are so many reasons why having enough [protein in your diet is so important](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/why-is-protein-good-for-you\/ \"Why is protein good for you\") for your overall health – and chief among them is the immune-boosting benefit of giving your body more energy to fight off a virus.\n\nIn this respect, oily fish are good foods for colds and flu. Not only are they rich in protein goodness, but they are also packed full of omega-3 fatty acids that can help your immune system work more effectively.\n\nNeed a recipe for foods that help with colds? Our [quick salmon with green beans and pesto potatoes](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/roasted-salmon-green-beans-and-pesto-potatoes\/) will have you well on your way on the road to recovery\\!\n***\n*Whether you want to find out about [how long flu lasts](https:\/\/www.benenden.co.uk\/be-healthy\/body\/how-long-does-a-flu-last\/ \"How long does a flu last\")* *or [what superfoods can naturally boost your immune system](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/what-are-superfoods\/ \"What are superfoods\")**, Benenden Health provides the support and advice you need to feel healthy again. Head over to our* [*Be Healthy hub*](https:\/\/www.benenden.co.uk\/be-healthy\/) *for more information about foods to eat when you have a cold.*\n\n![Healthcare articles - Foods to help fight flu ](https:\/\/www.benenden.co.uk\/media\/10911\/ln-onpage-lady-mug.jpg)\n\n## Wellbeing tips straight to your inbox\nWe'll share tips on healthy eating, ways to improve your mental health, along with easy to digest information on common health conditions.\n\nIf you’re an existing Benenden Health member please login to [My Benenden](https:\/\/my.benenden.co.uk\/account-information\/marketing-permissions\/) to update your email preferences. This will ensure you receive our exclusive monthly newsletter.\n\n*[Medically reviewed](https:\/\/www.benenden.co.uk\/author-profiles\/) in April 2024\\.*\n\n### Popular with readers\n[What Are the Symptoms of Flu and How Long Does the Flu Last?](https:\/\/www.benenden.co.uk\/be-healthy\/body\/how-long-does-a-flu-last\/)\n\nWe’ve all been there before; the piercing headache, the sore throat, the aches and pains...\n\n[What is Man Flu? – Is it real, symptoms and possible cures](https:\/\/www.benenden.co.uk\/be-healthy\/body\/man-flu\/)\n\nIt’s that time of year where the male of the species starts to get a little bit of flak for their throat tickles and sniffles...\n\n*24\/7 GP advice*\n\n![GP talking on the phone](https:\/\/www.benenden.co.uk\/media\/1908\/24-7_gp_helpline.jpg?mode=crop&width=323&height=184)\n\nOur GP Advice service gives you access to a qualified, UK-based GP. This service can be accessed by phone 24-hours a day.\n\n[24\/7 GP Helpline](https:\/\/www.benenden.co.uk\/health\/healthcare\/247-gp-helpline\/)\n\n*Health & Wellbeing Tips*\n\n![Healthcare Lead Nurture 2020](https:\/\/www.benenden.co.uk\/media\/6520\/promo-pod.jpg?mode=crop&width=323&height=184)\n\nGet top tips, recipes and related articles straight to your inbox\n\n[Sign up today](https:\/\/www.benenden.co.uk\/health\/healthcare\/sign-up-health-and-wellbeing-emails\/)\n\n### Popular with readers\n[What Are the Symptoms of Flu and How Long Does the Flu Last?](https:\/\/www.benenden.co.uk\/be-healthy\/body\/how-long-does-a-flu-last\/)\n\nWe’ve all been there before; the piercing headache, the sore throat, the aches and pains...\n\n[What is Man Flu? – Is it real, symptoms and possible cures](https:\/\/www.benenden.co.uk\/be-healthy\/body\/man-flu\/)\n\nIt’s that time of year where the male of the species starts to get a little bit of flak for their throat tickles and sniffles...\n\n![](https:\/\/secure.adnxs.com\/px?id=1110854&seg=17793655&t=2)\n\n- [Healthcare](https:\/\/www.benenden.co.uk\/health\/healthcare\/)\n- [Healthcare for business](https:\/\/www.benenden.co.uk\/healthcare-for-business\/)\n- [Careers](https:\/\/www.benenden.co.uk\/vacancies\/)\n- [Modern Slavery Act](https:\/\/www.benenden.co.uk\/about-benenden\/modern-slavery-act\/)\n- [Gender Pay](https:\/\/www.benenden.co.uk\/about-benenden\/gender-pay-statement\/)\n- [Financial results](https:\/\/www.benenden.co.uk\/financial-results\/)\n- [Sitemap](https:\/\/www.benenden.co.uk\/site-map\/)\n\nShare with your friends\n\nThis website is provided for information purposes only. No information contained on this website shall be construed as advice or be viewed as a recommendation to either purchase a product or engage in a transaction.\n\n[Terms of Use](https:\/\/www.benenden.co.uk\/terms-of-use\/ \"Terms of use\") \\| [Regulatory](https:\/\/www.benenden.co.uk\/regulatory\/ \"Regulatory\") \\| [Privacy Policy](https:\/\/www.benenden.co.uk\/privacy-policy\/ \"Privacy Policy\") \\| [Cookies](https:\/\/www.benenden.co.uk\/cookies\/ \"Cookies\") \\| [Accessibility](https:\/\/www.benenden.co.uk\/accessibility\/ \"Accessibility\")","attrs_readable_markdown":"**While we might want nothing more than to retreat under a blanket and sleep away the sickness, it’s vital for recovery to know what foods are good for colds and flu, too.**\n\nAfter all, your body will need a helping hand in fighting off the viruses and\/or bacteria that have you feeling under the weather – and food is the best backup you could ask for. By [eating the right meals and snacks](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/7-easy-steps-towards-healthy-diet\/), you can provide your body with the nutrients that it needs to recover.\n\nRead on for a breakdown of the best foods for a cold and flu.\n\n## 1\\. Soups and broths\nWhether served up by parents to their little ones off sick from school or used as a tonic to get you back to feeling your best, soup is a fantastic food to help with colds and the flu.\n\nChicken soup, in particular, is the go-to choice for people suffering with sore throats, stuffy noses, and pounding headaches. That’s because a steaming bowl of chicken soup is packed full of the vitamins and nutrients that your body needs to fight off the sickness, including protein, energy-filled electrolytes, and essential amino acids.\n\nFor an extra kick, try adding chilli flakes or powder to the soup. The spicy edge can clear your sinuses and get rid of annoying blocked noses, making this tasty food to help a cold even more beneficial\\!\n\n## 2\\. Fruit and veg\nIf we’re talking about the best foods for a cold, continuing to eat your five a day is so important for fighting off those uncomfortable symptoms.\n\nCitrus fruits and leafy greens are the name of the game here. The best fruits and veg for combating a cold include oranges, grapefruit, spinach and kale – the ones that are packed full of fibre, vitamin C, and antioxidants with each and every bite. It’s these essential nutrients that give your body the helping hand it needs to recover from a cold or the flu.\n\nSo, munch on the sweet fruits as a tasty snack to [boost your energy levels](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/5-ways-to-boost-your-energy-levels\/) or include the leafy greens in your meal prep. If you’re looking for inspiration of what to eat with a cold, our [recipe for red lentil and spinach dal](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/healthy-and-simple-red-lentil-and-spinach-dal\/) includes those vital vitamins to give you a much-needed pick-me-up.\n\n## 3\\. Herbal tea\nWhile eating foods that help with colds is obviously important for your recovery, you need to make sure you stay properly hydrated, too. Water and fruit juice are often touted as the best drinks for a cold, keeping your thirst quenched.\n\nHowever, if you want to add some essential nutrients to your beverage, stick the kettle on and brew up a herbal tea. Herbal teas are amazing at helping recover from cold and flu symptoms as they contain lots of antioxidants. Breathing in the steam from the hot water can also help to unblock sinuses and stuffy noses.\n\nFor a nutritional sweetener, consider adding honey to your herbal tea to help soothe your sore throat with every sip. In fact, [research suggests](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7807510\/) that honey contains antioxidants with anti-inflammatory properties, helping you get rid of that sore throat and headache when you have a cold.\n\n## 4\\. Yoghurt\nYes, we’ve already talked up a storm about how yoghurt can help [improve gut health](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/gut-food-15-foods-for-good-gut-health\/), but did you know that yogurt is a great food to eat when you have a cold, too?\n\nThe [probiotics](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/probiotics-and-prebiotics-what-are-they-and-do-i-need-them\/) found in yoghurts help boost your immune system, fighting off the bacteria and viruses that have you feeling under the weather. What’s more, yoghurt is a good source of protein, vitamins, and minerals that are also important for your immune system.\n\nTo get a healthy helping of vitamin C as well, sprinkle a handful of berries atop your yoghurt. This tasty combo makes for one of the best foods to eat with a cold\\!\n\n## 5\\. Oily fish\nThere are so many reasons why having enough [protein in your diet is so important](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/why-is-protein-good-for-you\/ \"Why is protein good for you\") for your overall health – and chief among them is the immune-boosting benefit of giving your body more energy to fight off a virus.\n\nIn this respect, oily fish are good foods for colds and flu. Not only are they rich in protein goodness, but they are also packed full of omega-3 fatty acids that can help your immune system work more effectively.\n***\n*Whether you want to find out about [how long flu lasts](https:\/\/www.benenden.co.uk\/be-healthy\/body\/how-long-does-a-flu-last\/ \"How long does a flu last\")* *or [what superfoods can naturally boost your immune system](https:\/\/www.benenden.co.uk\/be-healthy\/nutrition\/what-are-superfoods\/ \"What are superfoods\")**, Benenden Health provides the support and advice you need to feel healthy again. Head over to our* [*Be Healthy hub*](https:\/\/www.benenden.co.uk\/be-healthy\/) *for more information about foods to eat when you have a cold.*\n\n![Healthcare articles - Foods to help fight flu ](https:\/\/www.benenden.co.uk\/media\/10911\/ln-onpage-lady-mug.jpg)\n\n## Wellbeing tips straight to your inbox\nWe'll share tips on healthy eating, ways to improve your mental health, along with easy to digest information on common health conditions.\n\nIf you’re an existing Benenden Health member please login to [My Benenden](https:\/\/my.benenden.co.uk\/account-information\/marketing-permissions\/) to update your email preferences. This will ensure you receive our exclusive monthly newsletter.\n\n*[Medically reviewed](https:\/\/www.benenden.co.uk\/author-profiles\/) in April 2024\\.*","meta_canonical":null}

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Boilerpipe Text	While we might want nothing more than to retreat under a blanket and sleep away the sickness, it’s vital for recovery to know what foods are good for colds and flu, too. After all, your body will need a helping hand in fighting off the viruses and/or bacteria that have you feeling under the weather – and food is the best backup you could ask for. By eating the right meals and snacks , you can provide your body with the nutrients that it needs to recover. Read on for a breakdown of the best foods for a cold and flu. 1. Soups and broths Whether served up by parents to their little ones off sick from school or used as a tonic to get you back to feeling your best, soup is a fantastic food to help with colds and the flu. Chicken soup, in particular, is the go-to choice for people suffering with sore throats, stuffy noses, and pounding headaches. That’s because a steaming bowl of chicken soup is packed full of the vitamins and nutrients that your body needs to fight off the sickness, including protein, energy-filled electrolytes, and essential amino acids. For an extra kick, try adding chilli flakes or powder to the soup. The spicy edge can clear your sinuses and get rid of annoying blocked noses, making this tasty food to help a cold even more beneficial! 2. Fruit and veg If we’re talking about the best foods for a cold, continuing to eat your five a day is so important for fighting off those uncomfortable symptoms. Citrus fruits and leafy greens are the name of the game here. The best fruits and veg for combating a cold include oranges, grapefruit, spinach and kale – the ones that are packed full of fibre, vitamin C, and antioxidants with each and every bite. It’s these essential nutrients that give your body the helping hand it needs to recover from a cold or the flu. So, munch on the sweet fruits as a tasty snack to boost your energy levels or include the leafy greens in your meal prep. If you’re looking for inspiration of what to eat with a cold, our recipe for red lentil and spinach dal includes those vital vitamins to give you a much-needed pick-me-up. 3. Herbal tea While eating foods that help with colds is obviously important for your recovery, you need to make sure you stay properly hydrated, too. Water and fruit juice are often touted as the best drinks for a cold, keeping your thirst quenched. However, if you want to add some essential nutrients to your beverage, stick the kettle on and brew up a herbal tea. Herbal teas are amazing at helping recover from cold and flu symptoms as they contain lots of antioxidants. Breathing in the steam from the hot water can also help to unblock sinuses and stuffy noses. For a nutritional sweetener, consider adding honey to your herbal tea to help soothe your sore throat with every sip. In fact, research suggests that honey contains antioxidants with anti-inflammatory properties, helping you get rid of that sore throat and headache when you have a cold. 4. Yoghurt Yes, we’ve already talked up a storm about how yoghurt can help improve gut health , but did you know that yogurt is a great food to eat when you have a cold, too? The probiotics found in yoghurts help boost your immune system, fighting off the bacteria and viruses that have you feeling under the weather. What’s more, yoghurt is a good source of protein, vitamins, and minerals that are also important for your immune system. To get a healthy helping of vitamin C as well, sprinkle a handful of berries atop your yoghurt. This tasty combo makes for one of the best foods to eat with a cold! 5. Oily fish There are so many reasons why having enough protein in your diet is so important for your overall health – and chief among them is the immune-boosting benefit of giving your body more energy to fight off a virus. In this respect, oily fish are good foods for colds and flu. Not only are they rich in protein goodness, but they are also packed full of omega-3 fatty acids that can help your immune system work more effectively. Whether you want to find out about how long flu lasts or what superfoods can naturally boost your immune system , Benenden Health provides the support and advice you need to feel healthy again. Head over to our Be Healthy hub for more information about foods to eat when you have a cold. Wellbeing tips straight to your inbox We'll share tips on healthy eating, ways to improve your mental health, along with easy to digest information on common health conditions. If you’re an existing Benenden Health member please login to My Benenden to update your email preferences. This will ensure you receive our exclusive monthly newsletter. Medically reviewed in April 2024.
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After all, your body will need a helping hand in fighting off the viruses and/or bacteria that have you feeling under the weather – and food is the best backup you could ask for. By [eating the right meals and snacks](https://www.benenden.co.uk/be-healthy/nutrition/7-easy-steps-towards-healthy-diet/), you can provide your body with the nutrients that it needs to recover. Read on for a breakdown of the best foods for a cold and flu. ## 1\. Soups and broths Whether served up by parents to their little ones off sick from school or used as a tonic to get you back to feeling your best, soup is a fantastic food to help with colds and the flu. Chicken soup, in particular, is the go-to choice for people suffering with sore throats, stuffy noses, and pounding headaches. That’s because a steaming bowl of chicken soup is packed full of the vitamins and nutrients that your body needs to fight off the sickness, including protein, energy-filled electrolytes, and essential amino acids. For an extra kick, try adding chilli flakes or powder to the soup. The spicy edge can clear your sinuses and get rid of annoying blocked noses, making this tasty food to help a cold even more beneficial\! ## 2\. Fruit and veg If we’re talking about the best foods for a cold, continuing to eat your five a day is so important for fighting off those uncomfortable symptoms. Citrus fruits and leafy greens are the name of the game here. The best fruits and veg for combating a cold include oranges, grapefruit, spinach and kale – the ones that are packed full of fibre, vitamin C, and antioxidants with each and every bite. It’s these essential nutrients that give your body the helping hand it needs to recover from a cold or the flu. So, munch on the sweet fruits as a tasty snack to [boost your energy levels](https://www.benenden.co.uk/be-healthy/nutrition/5-ways-to-boost-your-energy-levels/) or include the leafy greens in your meal prep. If you’re looking for inspiration of what to eat with a cold, our [recipe for red lentil and spinach dal](https://www.benenden.co.uk/be-healthy/nutrition/healthy-and-simple-red-lentil-and-spinach-dal/) includes those vital vitamins to give you a much-needed pick-me-up. ## 3\. Herbal tea While eating foods that help with colds is obviously important for your recovery, you need to make sure you stay properly hydrated, too. Water and fruit juice are often touted as the best drinks for a cold, keeping your thirst quenched. However, if you want to add some essential nutrients to your beverage, stick the kettle on and brew up a herbal tea. Herbal teas are amazing at helping recover from cold and flu symptoms as they contain lots of antioxidants. Breathing in the steam from the hot water can also help to unblock sinuses and stuffy noses. For a nutritional sweetener, consider adding honey to your herbal tea to help soothe your sore throat with every sip. In fact, [research suggests](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7807510/) that honey contains antioxidants with anti-inflammatory properties, helping you get rid of that sore throat and headache when you have a cold. ## 4\. Yoghurt Yes, we’ve already talked up a storm about how yoghurt can help [improve gut health](https://www.benenden.co.uk/be-healthy/nutrition/gut-food-15-foods-for-good-gut-health/), but did you know that yogurt is a great food to eat when you have a cold, too? The [probiotics](https://www.benenden.co.uk/be-healthy/nutrition/probiotics-and-prebiotics-what-are-they-and-do-i-need-them/) found in yoghurts help boost your immune system, fighting off the bacteria and viruses that have you feeling under the weather. What’s more, yoghurt is a good source of protein, vitamins, and minerals that are also important for your immune system. To get a healthy helping of vitamin C as well, sprinkle a handful of berries atop your yoghurt. This tasty combo makes for one of the best foods to eat with a cold\! ## 5\. Oily fish There are so many reasons why having enough [protein in your diet is so important](https://www.benenden.co.uk/be-healthy/nutrition/why-is-protein-good-for-you/ "Why is protein good for you") for your overall health – and chief among them is the immune-boosting benefit of giving your body more energy to fight off a virus. In this respect, oily fish are good foods for colds and flu. Not only are they rich in protein goodness, but they are also packed full of omega-3 fatty acids that can help your immune system work more effectively. Need a recipe for foods that help with colds? Our [quick salmon with green beans and pesto potatoes](https://www.benenden.co.uk/be-healthy/nutrition/roasted-salmon-green-beans-and-pesto-potatoes/) will have you well on your way on the road to recovery\! *** Whether you want to find out about [how long flu lasts](https://www.benenden.co.uk/be-healthy/body/how-long-does-a-flu-last/ "How long does a flu last") or [what superfoods can naturally boost your immune system](https://www.benenden.co.uk/be-healthy/nutrition/what-are-superfoods/ "What are superfoods"), Benenden Health provides the support and advice you need to feel healthy again. Head over to our [Be Healthy hub](https://www.benenden.co.uk/be-healthy/) for more information about foods to eat when you have a cold. ![Healthcare articles - Foods to help fight flu ](https://www.benenden.co.uk/media/10911/ln-onpage-lady-mug.jpg) ## Wellbeing tips straight to your inbox We'll share tips on healthy eating, ways to improve your mental health, along with easy to digest information on common health conditions. If you’re an existing Benenden Health member please login to [My Benenden](https://my.benenden.co.uk/account-information/marketing-permissions/) to update your email preferences. This will ensure you receive our exclusive monthly newsletter. [Medically reviewed](https://www.benenden.co.uk/author-profiles/) in April 2024\. ### Popular with readers [What Are the Symptoms of Flu and How Long Does the Flu Last?](https://www.benenden.co.uk/be-healthy/body/how-long-does-a-flu-last/) We’ve all been there before; the piercing headache, the sore throat, the aches and pains... [What is Man Flu? – Is it real, symptoms and possible cures](https://www.benenden.co.uk/be-healthy/body/man-flu/) It’s that time of year where the male of the species starts to get a little bit of flak for their throat tickles and sniffles... 24/7 GP advice ![GP talking on the phone](https://www.benenden.co.uk/media/1908/24-7_gp_helpline.jpg?mode=crop&width=323&height=184) Our GP Advice service gives you access to a qualified, UK-based GP. This service can be accessed by phone 24-hours a day. 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Readable Markdown	While we might want nothing more than to retreat under a blanket and sleep away the sickness, it’s vital for recovery to know what foods are good for colds and flu, too. After all, your body will need a helping hand in fighting off the viruses and/or bacteria that have you feeling under the weather – and food is the best backup you could ask for. By [eating the right meals and snacks](https://www.benenden.co.uk/be-healthy/nutrition/7-easy-steps-towards-healthy-diet/), you can provide your body with the nutrients that it needs to recover. Read on for a breakdown of the best foods for a cold and flu. ## 1\. Soups and broths Whether served up by parents to their little ones off sick from school or used as a tonic to get you back to feeling your best, soup is a fantastic food to help with colds and the flu. Chicken soup, in particular, is the go-to choice for people suffering with sore throats, stuffy noses, and pounding headaches. That’s because a steaming bowl of chicken soup is packed full of the vitamins and nutrients that your body needs to fight off the sickness, including protein, energy-filled electrolytes, and essential amino acids. For an extra kick, try adding chilli flakes or powder to the soup. The spicy edge can clear your sinuses and get rid of annoying blocked noses, making this tasty food to help a cold even more beneficial\! ## 2\. Fruit and veg If we’re talking about the best foods for a cold, continuing to eat your five a day is so important for fighting off those uncomfortable symptoms. Citrus fruits and leafy greens are the name of the game here. The best fruits and veg for combating a cold include oranges, grapefruit, spinach and kale – the ones that are packed full of fibre, vitamin C, and antioxidants with each and every bite. It’s these essential nutrients that give your body the helping hand it needs to recover from a cold or the flu. So, munch on the sweet fruits as a tasty snack to [boost your energy levels](https://www.benenden.co.uk/be-healthy/nutrition/5-ways-to-boost-your-energy-levels/) or include the leafy greens in your meal prep. If you’re looking for inspiration of what to eat with a cold, our [recipe for red lentil and spinach dal](https://www.benenden.co.uk/be-healthy/nutrition/healthy-and-simple-red-lentil-and-spinach-dal/) includes those vital vitamins to give you a much-needed pick-me-up. ## 3\. Herbal tea While eating foods that help with colds is obviously important for your recovery, you need to make sure you stay properly hydrated, too. Water and fruit juice are often touted as the best drinks for a cold, keeping your thirst quenched. However, if you want to add some essential nutrients to your beverage, stick the kettle on and brew up a herbal tea. Herbal teas are amazing at helping recover from cold and flu symptoms as they contain lots of antioxidants. Breathing in the steam from the hot water can also help to unblock sinuses and stuffy noses. For a nutritional sweetener, consider adding honey to your herbal tea to help soothe your sore throat with every sip. In fact, [research suggests](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7807510/) that honey contains antioxidants with anti-inflammatory properties, helping you get rid of that sore throat and headache when you have a cold. ## 4\. Yoghurt Yes, we’ve already talked up a storm about how yoghurt can help [improve gut health](https://www.benenden.co.uk/be-healthy/nutrition/gut-food-15-foods-for-good-gut-health/), but did you know that yogurt is a great food to eat when you have a cold, too? The [probiotics](https://www.benenden.co.uk/be-healthy/nutrition/probiotics-and-prebiotics-what-are-they-and-do-i-need-them/) found in yoghurts help boost your immune system, fighting off the bacteria and viruses that have you feeling under the weather. What’s more, yoghurt is a good source of protein, vitamins, and minerals that are also important for your immune system. To get a healthy helping of vitamin C as well, sprinkle a handful of berries atop your yoghurt. This tasty combo makes for one of the best foods to eat with a cold\! ## 5\. Oily fish There are so many reasons why having enough [protein in your diet is so important](https://www.benenden.co.uk/be-healthy/nutrition/why-is-protein-good-for-you/ "Why is protein good for you") for your overall health – and chief among them is the immune-boosting benefit of giving your body more energy to fight off a virus. In this respect, oily fish are good foods for colds and flu. Not only are they rich in protein goodness, but they are also packed full of omega-3 fatty acids that can help your immune system work more effectively. *** Whether you want to find out about [how long flu lasts](https://www.benenden.co.uk/be-healthy/body/how-long-does-a-flu-last/ "How long does a flu last") or [what superfoods can naturally boost your immune system](https://www.benenden.co.uk/be-healthy/nutrition/what-are-superfoods/ "What are superfoods"), Benenden Health provides the support and advice you need to feel healthy again. Head over to our [Be Healthy hub](https://www.benenden.co.uk/be-healthy/) for more information about foods to eat when you have a cold. ![Healthcare articles - Foods to help fight flu ](https://www.benenden.co.uk/media/10911/ln-onpage-lady-mug.jpg) ## Wellbeing tips straight to your inbox We'll share tips on healthy eating, ways to improve your mental health, along with easy to digest information on common health conditions. If you’re an existing Benenden Health member please login to [My Benenden](https://my.benenden.co.uk/account-information/marketing-permissions/) to update your email preferences. This will ensure you receive our exclusive monthly newsletter. [Medically reviewed](https://www.benenden.co.uk/author-profiles/) in April 2024\.
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