11 Foods To Build Immunity Against Cold & Cough


colds-immunityIn a change of season, common colds, flu and viral colds start. Common colds are usually caused by a weakening of our immune system or by low defenses. It would be enough to take care of food and become stronger in order to resist all types of virological attacks.

To avoid colds, the idea would be to fill our food pantry with prevention, in order to avoid the supply of medicines.

Here are some foods that can assist your body in fighting cold.

1. Citrus Fruit

lemon water

Citrus fruits are great allies during the winter. So take Orange juice and reap its great advantages. vitamin C helps to slow the progression of a cold. Lemon is another such food since its natural antiseptic effect will help us to fight against a cough and sore throat when we have already acquired the cold.

2. Red Fruits


For example, strawberries, blueberries, and berries have a high bactericidal power. To achieve effectiveness, a high amount must be consumed. This kind of fruits improve the microcirculation; They are also advised to improve eyesight and hearing.

3. Zinc

Zinc is a mineral that will help us in the regeneration of the respiratory mucosa; In addition, it increases the defense capacity.
Foods that contain zinc are: pumpkin, mussels, legumes, lean meat, boiled eggs, mushrooms, oysters, nuts, fish, poultry, sardines, nuts, brewer’s yeast or even whole grains. We see, then, that food with a high zinc content will help reduce the intensity of cold symptoms, the flu and shorten its duration by half.

4. Legumes

It is well known that legumes are highly rich in antioxidants; they act as natural anti-flu and also help reduce those toxins that cause the infection. Legumes help us strengthen the immune system and shorten the duration of the flu or the cold.

5. The Vegetables

raw cabbage juice

Vegetables are highly recommended when there is a risk of a dry cough, pharyngitis, aphonia, tonsillitis … etc. since its so-called polysaccharides provide a protective and softening effect on irritated mucous membranes. Exemplify with grapes, plums, lettuce, dates, zucchini, oat flakes, dried figs, spinach, Swiss chard, peas, potatoes, and parsley.

6. Kiwi

kiwi fruit benefits

The kiwi provides more than twice as much vitamin C as the orange. Vitamin C is an antioxidant, and this means that it stimulates the immune system to prevent infections such as colds and flu.

7. Amla

amla juice

Amla is an ayurvedic fruit that is the richest source of Vitamin C found in nature. Amla is also excellent for removing toxicity and mucus from the body that helps prevent colds.

8. Chamomile

chamomile tea

Chamomile is always healthy, and in winter it is advisable especially for its antitussive power. This infusion has properties to soothe and relieve cough. Learn how to make Chamomile Tea at Home & Its benefits

9. Yogurts

The yogurt does not prevent the cold, but it is essential to include it in the diet in case of illness. If we want to prevent the flu from ending in stomach pain, we will have to take a yogurt every day of the treatment.

10. Honey


It is known that honey is very effective for colds, but specifically honey turns out to be better antitussive than dextromethorphan (an active ingredient contained in those syrups so effective in soothing coughs). And also, honey is preventive, because it helps to increase the defenses.

11. Nuts

During the winter the large amounts of nuts are justified because it is the way to maintain our body temperature. Without abuse, it is advisable to eat about 60g of dried fruit per day. The most recommended are: walnuts, hazelnuts, pistachios, and also pumpkin seeds.

This fruit has great medicinal properties. It brings us large amounts of antioxidants, folic acid, vitamin C … And great ally to treat sore throats and ear infections. We will eat the pomegranate in juices, yogurt, salads .

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