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Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. [health's editorial guidelines](https://www.health.com/health-com-s-editorial-process-5224046) Updated on December 19, 2025 Medically reviewed by [Lindsey DeSoto, RD](https://www.health.com/author/lindsey-desoto-rd) ![A profile of Lindsey Desoto.]() :max_bytes\(150000\):strip_icc\(\)/LindseyDesotoheadshot-f2c8de8b6b1b402aa2e1d8738b19860f.jpeg) Medically reviewed by [Lindsey DeSoto, RD](https://www.health.com/author/lindsey-desoto-rd) Lindsey DeSoto, RD, is a nutrition writer, medical reviewer, and registered dietitian who helps clients improve their diet for health-related reasons. Her writing covers a variety of topics, including digestive health, mental health, cancer, and healthy aging. [learn more](https://www.health.com/health-com-s-medical-expert-board-5224047) Close :max_bytes\(150000\):strip_icc\(\)/GettyImages-1294431960-0898c3747907400ca0cd4aa0f5f50ab6.jpg) :max_bytes\(150000\):strip_icc\(\)/GettyImages-1294431960-0898c3747907400ca0cd4aa0f5f50ab6.jpg) Charday Penn / Getty Images - Bananas help the immune system due to their antiviral fructans. - Capsaicin in spicy peppers may help suppress coughing fits. - Soup steam helps relieve nasal congestion and keeps you hydrated. Foods to eat when you have a cold include bananas, soups, and chamomile tea. These foods may help ease cold symptoms and promote recovery. ## 1\. Bananas Bananas are easy on the digestive system and tend to remain one of the few appealing foods when your appetite diminishes due to illness. Bananas contain fructans, which are sugars that have antiviral properties and can promote immunity. ## 2\. Berries If you have a cold, try eating berries, such as blueberries and raspberries. These fruits have several healthful [antioxidants](https://www.health.com/nutrition/what-are-antioxidants), anti-inflammatory, and antiviral properties. ## 3\. Broth Broth is a hot, water-based fluid often used for soups that you can sip when you have a cold. The liquid has anti-inflammatory properties and amino acids and minerals that help support the [immune system](https://www.health.com/best-foods-for-immune-system-11857092). Opt for vegetable broth flavored with garlic, ginger, cayenne powder, turmeric, and black pepper. You can also use store-bought bone broth or make your own from beef, buffalo, chicken, or even elk bones. ## 4\. Carrots [Carrots](https://www.health.com/nutrition/health-benefits-of-carrots) may be added to broths or soups for flavor, but they also support the immune system with their beta-carotene (a vitamin A carotenoid) content. ## 5\. Chamomile Tea A hot cup of [chamomile](https://www.health.com/chamomile-benefits-11857537) tea may promote sleeplessness, which can help you feel better quickly. Chamomile is a helpful antioxidant. This tea contains flavonoids, which have anti-inflammatory properties that may help you feel better when you're sick. ## 6\. Cherries The high antioxidant properties of tart and sweet cherries are due to their high vitamin C content. Although foods containing vitamin C do not prevent you from catching a cold, they can help ease your symptoms if you become sick. Additionally, [cherries](https://www.health.com/tart-cherry-juice-benefits-8673562) support healthy sleep because they contain melatonin. Restful sleep is key to fighting off viruses and bacteria that make us sick. A lack of sleep can weaken your immune system. ## 7\. Citrus Fruits Citrus fruits such as oranges, [lemons](https://www.health.com/benefits-of-lemons-11895341), and limes contain vitamin C and folate. These two nutrients can help support immune system function. Besides consuming orange juice, you might consider adding lemon or lime juice to water. Eating oranges or other citrus fruits can also be helpful. ## 8\. Garlic People have used garlic to ward off illnesses, fight infections, and treat wounds for ages. Garlic contains fructans, like those in bananas, which may help when you have a cold. However, more research is needed to determine garlic's effectiveness for [common cold](https://www.health.com/types-of-colds-8723385) prevention or treatment. *[Dietary supplements](https://www.health.com/supplements-7775481) are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with your healthcare provider or pharmacist before starting any supplements.* ## 9\. Ginger [Ginger](https://www.health.com/ginger-benefits-7372485) mainly helps ease nausea and vomiting, but also possesses numerous anti-inflammatory nutrients that may eliminate infections in your upper respiratory tract. Still, limited studies demonstrate the effectiveness of ginger's anti-inflammatory impacts. ## 10\. Kale Kale is a cruciferous vegetable with many vitamins and minerals. It helps promote immune function through its vitamin C and flavonoid content. ## 11\. Peppers [Peppers](https://www.health.com/bell-pepper-benefits-11825113), including cayenne powder, help thin mucus and relieve nasal congestion. Capsaicin—the compound that gives spicy peppers their heat—may also help suppress coughing fits. Add a pinch of ground cayenne powder to your tea, soup, or broth. ## 12\. Pomegranate Juice Pure [pomegranate](https://www.health.com/pomegranates-health-benefits-11837529) juice is another drink that supports immunity with its antimicrobial and anti-inflammatory activity. Sip pomegranate juice, add splashes to water or chamomile tea, blend it into smoothies, or freeze it with pureed banana and ginger root to make popsicles. ## 13\. Raw Honey In addition to its antimicrobial and anti-inflammatory properties, raw [honey](https://www.health.com/food/health-benefits-honey) may ease coughs in children. Manuka honey helps bolster immunity, protecting people from many viruses and bacteria. Just be sure not to give honey to children under 1, as it can cause [botulism](https://www.health.com/botulism-overview-7547533). ## 14\. Spinach [Spinach](https://www.health.com/eating-spinach-regularly-11923353) is another cruciferous vegetable that can help your immune system if you have a cold. It has immune-supporting vitamins like vitamins C and E. ## 15\. Soup While a steaming hot bowl of soup is not necessarily a cure for a common cold, it can help relieve symptoms. The steam from soups helps move mucus through the nose, relieving congestion. Also, soup is primarily a fluid, which can help keep you hydrated. If you are vegetarian or vegan, opt for a [chickpea](https://www.health.com/nutrition/are-chickpeas-healthy) noodle soup or other veggie-based hot soup. If you consume animal products, try having chicken noodle soup. ## 16\. Turmeric Curcumin, naturally found in [turmeric](https://www.health.com/turmeric-benefits-8674914), is a strong anti-inflammatory compound. Curcumin has several health benefits, like reducing inflammation. Combined with black pepper, curcumin's potency and turmeric's beneficial effects are amplified, so be sure to sprinkle both turmeric and black pepper into your soups or other meals. ## 17\. Walnuts In addition to being one of the most common anti-inflammatory foods, [walnuts](https://www.health.com/nutrition/walnut-benefits) contain several nutrients crucial for the immune system. Those include vitamins E and B6, copper, and folate. Read more: - [Health Conditions A-Z](https://www.health.com/diseases-conditions) - [Infectious Diseases](https://www.health.com/condition/infectious-diseases) - [Common Cold](https://www.health.com/condition/cold) Was this page helpful? Thanks for your feedback\! Tell us why\! Other 27 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.health.com/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. MedlinePlus. [How to treat the common cold at home](https://medlineplus.gov/ency/patientinstructions/000466.htm). 2. Thirumdas R, Kothakota A, Pandiselvam R, Bahrami A, Barba FJ. [Role of food nutrients and supplementation in fighting against viral infections and boosting immunity: A review](https://doi.org/10.1016/j.tifs.2021.01.069). *Trends Food Sci Technol*. 2021;110:66-77. doi:10.1016/j.tifs.2021.01.069 3. Bernier C, Goetz C, Jubinville E, Jean J. [The New Face of Berries: A Review of Their Antiviral Proprieties](https://doi.org/10.3390/foods11010102). *Foods*. 2021;11(1):102. doi:10.3390/foods11010102 4. Hawkins J, Durham P. [Enriched Chicken Bone Broth as a Dietary Supplement Reduces Nociception and Sensitization Associated With Prolonged Jaw Opening](https://doi.org/10.11607/ofph.1971). *J Oral Facial Pain Headache*. 2018;32(2):208-215. doi:10.11607/ofph.1971 5. Barber MS, Barrett R, Bradley RD, Walker E. [A naturopathic treatment approach for mild and moderate COVID-19: A retrospective chart review](https://doi.org/10.1016/j.ctim.2021.102788). *Complement Ther Med*. 2021;63:102788. doi:10.1016/j.ctim.2021.102788 6. Office of Dietary Supplements. [Vitamin A and Carotenoids](https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/). 7. National Center for Complementary and Integrative Health. [Chamomile](https://www.nccih.nih.gov/health/chamomile). 8. Parham S, Kharazi AZ, Bakhsheshi-Rad HR, et al. [Antioxidant, Antimicrobial and Antiviral Properties of Herbal Materials](https://doi.org/10.3390/antiox9121309). *Antioxidants (Basel)*. 2020;9(12):1309. doi:10.3390/antiox9121309 9. Kelley DS, Adkins Y, Laugero KD. [A Review of the Health Benefits of Cherries](https://doi.org/10.3390/nu10030368). *Nutrients*. 2018;10(3):368. doi:10.3390/nu10030368 10. MedlinePlus. [Vitamin C](https://medlineplus.gov/ency/article/002404.htm). 11. The National Institute for Occupation Safety and Health (NIOSH). [Sleep and the Immune System](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html). 12. Miles EA, Calder PC. [Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review](https://doi.org/10.3389/fimmu.2021.712608). *Front Immunol*. 2021;12:712608. doi:10.3389/fimmu.2021.712608 13. Rouf R, Uddin SJ, Sarker DK, et al. [Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data](https://doi.org/10.1016/j.tifs.2020.08.006). *Trends in Food Science & Technology*. 2020;104:219-234. doi:10.1016/j.tifs.2020.08.006 14. National Center for Complementary and Integrative Health. [The Common Cold and Complementary Health Approaches: What the Science Says](https://www.nccih.nih.gov/health/providers/digest/the-common-cold-and-complementary-health-approaches-science#garlic). 15. National Center of Complementary and Integrative Health. [Ginger](https://www.nccih.nih.gov/health/ginger). 16. Rasheed N. [Ginger and its active constituents as therapeutic agents: Recent perspectives with molecular evidences](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7644455/). *Int J Health Sci (Qassim)*. 2020;14(6):1-3. 17. Ortega-Hernández E, Antunes-Ricardo M, Jacobo-Velázquez DA. [Improving the Health-Benefits of Kales (Brassica oleracea L. var. acephala DC) Through the Application of Controlled Abiotic Stresses: A Review](https://doi.org/10.3390/plants10122629). *Plants (Basel)*. 2021;10(12):2629. doi:10.3390/plants10122629 18. Fokkens W, Hellings P, Segboer C. [Capsaicin for Rhinitis](https://doi.org/10.1007/s11882-016-0638-1). *Curr Allergy Asthma Rep*. 2016;16(8):60. doi:10.1007/s11882-016-0638-1 19. Danesi F, Ferguson LR. [Could Pomegranate Juice Help in the Control of Inflammatory Diseases?](https://doi.org/10.3390/nu9090958) *Nutrients*. 2017;9(9):958. doi:10.3390/nu9090958 20. Johnston M, McBride M, Dahiya D, Owusu-Apenten R, Nigam PS. [Antibacterial activity of Manuka honey and its components: An overview](https://doi.org/10.3934/microbiol.2018.4.655). *AIMS Microbiol*. 2018;4(4):655-664. doi:10.3934/microbiol.2018.4.655 21. Nemours KidsHealth. [Why Should Babies Not Have Honey?](https://kidshealth.org/en/parents/honey-botulism.html) 22. Mitra S, Paul S, Roy S, et al. [Exploring the Immune-Boosting Functions of Vitamins and Minerals as Nutritional Food Bioactive Compounds: A Comprehensive Review](https://doi.org/10.3390/molecules27020555). *Molecules*. 2022;27(2):555. doi:10.3390/molecules27020555 23. MedlinePlus. [Vitamin E](https://medlineplus.gov/ency/article/002406.htm). 24. MedlinePlus. [Chicken soup and sickness](https://medlineplus.gov/ency/article/002067.htm). 25. Hewlings SJ, Kalman DS. [Curcumin: A Review of Its Effects on Human Health](https://doi.org/10.3390/foods6100092). *Foods*. 2017;6(10):92. doi:10.3390/foods6100092 26. U.S. Department of Agriculture. [Nuts, walnuts, english](https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients). 27. American Psychological Association. [Stress effects on the body](https://www.apa.org/topics/stress/body). 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Foods to eat when you have a cold include bananas, soups, and chamomile tea. These foods may help ease cold symptoms and promote recovery. Bananas are easy on the digestive system and tend to remain one of the few appealing foods when your appetite diminishes due to illness. Bananas contain fructans, which are sugars that have antiviral properties and can promote immunity. If you have a cold, try eating berries, such as blueberries and raspberries. These fruits have several healthful [antioxidants](https://www.health.com/nutrition/what-are-antioxidants), anti-inflammatory, and antiviral properties. Broth is a hot, water-based fluid often used for soups that you can sip when you have a cold. The liquid has anti-inflammatory properties and amino acids and minerals that help support the [immune system](https://www.health.com/best-foods-for-immune-system-11857092). Opt for vegetable broth flavored with garlic, ginger, cayenne powder, turmeric, and black pepper. You can also use store-bought bone broth or make your own from beef, buffalo, chicken, or even elk bones. [Carrots](https://www.health.com/nutrition/health-benefits-of-carrots) may be added to broths or soups for flavor, but they also support the immune system with their beta-carotene (a vitamin A carotenoid) content. A hot cup of [chamomile](https://www.health.com/chamomile-benefits-11857537) tea may promote sleeplessness, which can help you feel better quickly. Chamomile is a helpful antioxidant. This tea contains flavonoids, which have anti-inflammatory properties that may help you feel better when you're sick. The high antioxidant properties of tart and sweet cherries are due to their high vitamin C content. Although foods containing vitamin C do not prevent you from catching a cold, they can help ease your symptoms if you become sick. Additionally, [cherries](https://www.health.com/tart-cherry-juice-benefits-8673562) support healthy sleep because they contain melatonin. Restful sleep is key to fighting off viruses and bacteria that make us sick. A lack of sleep can weaken your immune system. Citrus fruits such as oranges, [lemons](https://www.health.com/benefits-of-lemons-11895341), and limes contain vitamin C and folate. These two nutrients can help support immune system function. Besides consuming orange juice, you might consider adding lemon or lime juice to water. Eating oranges or other citrus fruits can also be helpful. People have used garlic to ward off illnesses, fight infections, and treat wounds for ages. Garlic contains fructans, like those in bananas, which may help when you have a cold. However, more research is needed to determine garlic's effectiveness for [common cold](https://www.health.com/types-of-colds-8723385) prevention or treatment. [Ginger](https://www.health.com/ginger-benefits-7372485) mainly helps ease nausea and vomiting, but also possesses numerous anti-inflammatory nutrients that may eliminate infections in your upper respiratory tract. Still, limited studies demonstrate the effectiveness of ginger's anti-inflammatory impacts. Kale is a cruciferous vegetable with many vitamins and minerals. It helps promote immune function through its vitamin C and flavonoid content. [Peppers](https://www.health.com/bell-pepper-benefits-11825113), including cayenne powder, help thin mucus and relieve nasal congestion. Capsaicin—the compound that gives spicy peppers their heat—may also help suppress coughing fits. Add a pinch of ground cayenne powder to your tea, soup, or broth. Pure [pomegranate](https://www.health.com/pomegranates-health-benefits-11837529) juice is another drink that supports immunity with its antimicrobial and anti-inflammatory activity. Sip pomegranate juice, add splashes to water or chamomile tea, blend it into smoothies, or freeze it with pureed banana and ginger root to make popsicles. In addition to its antimicrobial and anti-inflammatory properties, raw [honey](https://www.health.com/food/health-benefits-honey) may ease coughs in children. Manuka honey helps bolster immunity, protecting people from many viruses and bacteria. Just be sure not to give honey to children under 1, as it can cause [botulism](https://www.health.com/botulism-overview-7547533). [Spinach](https://www.health.com/eating-spinach-regularly-11923353) is another cruciferous vegetable that can help your immune system if you have a cold. It has immune-supporting vitamins like vitamins C and E. While a steaming hot bowl of soup is not necessarily a cure for a common cold, it can help relieve symptoms. The steam from soups helps move mucus through the nose, relieving congestion. Also, soup is primarily a fluid, which can help keep you hydrated. If you are vegetarian or vegan, opt for a [chickpea](https://www.health.com/nutrition/are-chickpeas-healthy) noodle soup or other veggie-based hot soup. If you consume animal products, try having chicken noodle soup. Curcumin, naturally found in [turmeric](https://www.health.com/turmeric-benefits-8674914), is a strong anti-inflammatory compound. Curcumin has several health benefits, like reducing inflammation. Combined with black pepper, curcumin's potency and turmeric's beneficial effects are amplified, so be sure to sprinkle both turmeric and black pepper into your soups or other meals. In addition to being one of the most common anti-inflammatory foods, [walnuts](https://www.health.com/nutrition/walnut-benefits) contain several nutrients crucial for the immune system. Those include vitamins E and B6, copper, and folate.