Did you know that Cold-causing microbes can survive for up to two days outside of your body?

Shocking isn’t it ?!

But what could be a miracle when you’ve come down with a cold are a few foods and beverages. Often food can cause a real shift when you’re sick, particularly when you are suffering from a cold or flu. The right foods and drinks could alleviate your immune system either from cold symptoms or improve it and help you recover faster. 

Here are 10 foods that can help you combat your cold or help you improve your immune system during the flu season. 


You can’t go wrong when snacking berries of all kinds—especially because they’re the best cold food. This is because the hydration of Vitamin C comes from fruits like strawberries, raspberries, and blackberries, which have a lot of health benefits.

Fun fact about berries is that the tiny hairs on the berries are called ‘styles’. 


Bananas are as good as they are in terms of strengthening the immune system, filled with potassium and other powerful nutrients such as fibre and Vitamin B6. Also, studies have found that electrolytes in bananas have energy-enhancing benefits that come handy when you feel tired from the cold.

Fun fact about bananas is that they can float in water, as do apples and watermelons. 


Eggs may not be your first meal, but they can be one of the best foods for a cold when you’re feeling under the weather. It is filled with protein that is an essential nutrient in your body when you have some kind of disease. 

It happens that the yellow portion of the egg is where most protein resides. Besides, yolks contain nutrients, such as immune-boosting zinc and selenium, essential for preventing disease.

Fun fact about eggs is that it has its very own day. The World Egg Day is celebrated on the second Friday in October. It was founded by the International Egg Commission (IEC).

Fatty fish

When the smallest hint of sickness is present, fill your platter with a nutrient-dense protein such as salmon or tuna. Research showed that the immune function of fish oil increased. The research also reinforced the involvement of a white blood cell called B-cells, an essential part of your body’s immune system reaction, through a diet containing DHA-rich fish oil. If you’re not high in seafood or fatty fish such as salmon or tuna, instead, opt for fish oil supplements and get the main benefits of mono- and poly-in saturated cardiovascular fats, which keep your immune system running best.

Fun fact about fish is that certain species of fish like sharks need to always keep swimming as they do not possess an air bladder that could keep them afloat.

Grape juice

These small, completely poppable fruits weigh in big in the fight against your cold. The skin and seeds of grapes contain resveratrol, which is believed to impair inflammation in the body. Grapes also contain high amounts of vitamins A and C, both of which are often linked to fighting the unpleasant side effects of colds.

Fun fact about grapes is that there are more than 8,000 grape varieties from about 60 species.


Yoghurt is one of the best foods for a cold because it’s a good source of protein—especially Greek yoghurt—which plays a role in the body’s defence mechanism. Be sure to also look for yoghurts that are fortified with vitamin D.

If you’re not feeling well, we suggest opting for a single-serve container in a mild flavour that you can tolerate, such as vanilla.


This flavorful flowering plant is good for more than just seasoning. Ginger is also known for its ability to help ease cold symptoms by relieving congestion and stimulating circulation in the body. 


Everyone right from your mother to your doctor tells you to stay hydrated, especially when you’re feeling under the weather. This is because our body is made up of nearly 60 per cent water. This means it requires a ton of the stuff to run properly. Sugar-free add-ins or even squeezes of citrus fruits may make your water taste better when ill.

We at TABIIB will encourage you to drink more.

Coffee and tea are fine, too, though your stomach might not tolerate them well when you’re feeling sick.


Like bananas, oatmeal is bland and easy to eat while providing the calories, vitamins and minerals you need when sick. It also contains some protein — about 5 grams in a 1/2 cup.

Oatmeal has some other powerful health benefits, including stimulating the immune system and improving blood sugar control. However, avoid buying artificially flavoured oatmeal with lots of added sugar. Instead, add a small amount of honey or fruit to provide even more benefits.


The avocado is an unusual fruit because it is low in carbs but high in fat. In particular, it is high in healthy monounsaturated fat, the same type of fat found in olive oil.

Avocados are also a good source of fibre, vitamins and minerals. Avocados are a great food when you’re sick because they provide calories, vitamins and minerals that your body needs. They’re also soft, relatively bland and easy to eat.

You can always consult a doctor on the TABIIB website/ app to know more.

I’m a writer, poet and content writer; who covers topics under Nutrition, wellness and beauty. If I’m not found writing Or reading books, I’ll be surfing through Pinterest searching for books to purchase or binge-watching The Big Bang Theory on Netflix.

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