Cold and Sore Throat is a common ailment that I’ve unfortunately experienced many times in my life. It usually starts with a scratchy throat that gradually gets worse with time due to a bacterial infection such as strep throat. Then, I start to feel achy and have chills. The common cold symptoms may also include a runny nose, throat hurts, sneezing, and a headache. The sore throat usually gets worse over time, making it very difficult to swallow anything.
When I am battling a cold and sore throat, I want to make sure I am eating foods that are nourishing and will help me feel better. Here is a list of my go-to meals and snacks when I am feeling under the weather:
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Citrus Fruits
Citrus fruits like oranges, lemons, limes, grapefruits, and tangerines are packed with vitamin C, which helps boost your immune system and fight off infection. Vitamin C also helps reduce inflammation in the throat, which can help ease soreness and discomfort. Try adding some freshly squeezed lemon juice to hot tea or water for an extra immunity boost.
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Garlic
Garlic is a powerful natural antibiotic that has been used for centuries to treat infections like colds and sore throats. It contains compounds called allicin which have anti-inflammatory properties that can help reduce swelling in the throat as well as other parts of the body. You can add garlic to soups or stews for an extra flavor kick or take it in supplement form if you don’t like the taste of raw garlic cloves.
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Honey
Honey has long been used as a natural remedy for treating colds and sore throats due to its antibacterial properties. It also has anti-inflammatory properties, which can help reduce swelling in the throat area as well as other parts of the body affected by an infection. Try adding some honey to warm tea or water for an extra soothing effect!
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Yogurt
Yogurt is full of probiotics, proteins, and healthy fats, which are beneficial bacteria that help keep your gut healthy and strengthen your immune system against infection. The probiotics in yogurt also help reduce inflammation throughout your body which can help ease soreness in the throat area caused by infection or allergies. Try eating plain yogurt with fresh fruit or adding it to smoothies for an extra immunity boost.
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Bone Broth
Bone broth is rich in minerals such as calcium, magnesium, phosphorus, potassium, sodium, sulfur, iron, zinc, copper, manganese, and selenium, which all play an important role in boosting immunity against infection as well as reducing inflammation throughout the body including in the throat area where it may be causing discomfort from a cold or allergies. You can make bone broth at home, including beef or chicken soup.
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Mashed Potatoes
When I’m feeling under the weather, I often turn to warm, comforting foods to eat, like mashed potatoes and other soft foods, to soothe my cold and sore throat. I find that mashed potatoes are the perfect way to get the nourishment I need without feeling overwhelmed by strong flavors. The smooth texture of the potatoes is gentle on my throat, and the bland taste helps to keep my throat from feeling irritated.
Mashed potatoes are also a great source of carbohydrates, which my body needs when it’s fighting off an illness. The carbohydrates provide a good source of energy, helping to reduce fatigue which is often a symptom of colds and sore throats.
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Cold Foods
When I’m feeling under the weather with a cold and sore throat, I always turn to cold foods for comfort and relief. Cold foods can help soothe a sore throat, reduce inflammation and help you to feel better overall. Cold foods are especially helpful for those who are dealing with a post-nasal drip or other forms of congestion.
Some of my favorite cold foods to eat when I have a cold and sore throat are cold smoothies, sorbets, and popsicles. Smoothies and sorbets made with frozen fruits and vegetables are a great way to get some nutrients and hydrate at the same time without consuming too much sugar.
Also Read: How to Kill a Sore Throat Fast
Foods with High Vitamin C for Sore Throats and Throat Pain
I’m sure many of us have experienced sore throats and throat pain at some point in our lives. For me, it’s one of the most uncomfortable and irritating ailments. I was always told to drink plenty of fluids and get some rest when I was dealing with a sore throat or throat pain, but I recently learned that taking a vitamin C supplement can also be beneficial.
Vitamin C is an essential nutrient for our body and plays a key role in keeping our immune system strong. Taking a daily vitamin C supplement can help prevent sore throats and throat pain from occurring in the first place. It can also help alleviate existing throat pain and soreness by reducing inflammation and strengthening the immune system.
Broccoli
Not only does it contain more than 100% of the recommended daily intake for adults per serving, but it also contains other vitamins like A and K as well as minerals like calcium and iron. Eating broccoli regularly can help keep your throat healthy by providing essential nutrients to support its healing process.
Strawberries
These sweet berries are packed with antioxidants which can help reduce inflammation in your throat as well as protect against any infections that may be causing your sore throat or throat pain. Plus, they taste great, too.
Bell Peppers
Bell peppers are an excellent source of Vitamin C. They contain more than twice the amount found in oranges per serving, and they also have other vitamins like A and E as well as minerals like potassium and magnesium, which can all contribute to a healthier immune system. Eating bell peppers regularly can help keep your throat healthy by providing essential nutrients to support its healing process.
Kiwi
This small fruit packs a big punch when it comes to nutrition; one kiwi contains more than 100% of the recommended daily intake for adults per serving. Plus, kiwis are rich in other vitamins like A and E as well as minerals like potassium which all work together to boost immunity and reduce inflammation in your throat.
Which Foods Worsen Symptoms of a Cold and Sore Throat
Dairy Products
Dairy products are known to increase mucus production, which can worsen congestion and make your sore throat even more painful. Avoiding dairy products such as milk, cheese, yogurt, and ice cream is recommended when you have a cold or sore throat.
Spicy Foods
Spicy foods can irritate your already inflamed throat tissue and cause further pain and discomfort. Avoiding spicy foods such as hot peppers, chili powder, cayenne pepper, curry powder, etc., is recommended when you have a cold or sore throat.
Alcohol
Alcohol has an inflammatory effect on the body which can worsen congestion and make your sore throat even more painful. Avoiding alcoholic beverages such as beer, wine, spirits etc., is recommended when you have a cold or sore throat.
Caffeinated Beverages
Caffeinated beverages such as coffee or tea can act as diuretics which means they will dehydrate your body further, causing additional pain and discomfort in your already inflamed throat tissue. Avoiding caffeinated beverages is recommended when you have a cold or sore throat.
Acidic Foods
When you consume acidic foods while dealing with a cold or sore throat, it can cause further irritation in your throat and make your symptoms worse. This is because the acidity in these foods causes inflammation in the lining of your throat, which makes it more difficult for you to swallow or even breathe properly. Additionally, consuming acidic foods can also lead to an increase in mucus production which can further aggravate your symptoms.
Key Advantages Of Eating Right and Healthy Foods When You Have a Cold and Sore Throat
When I have a cold and sore throat, I find that eating right and healthy foods can be incredibly beneficial. Eating right can help me get the proper nutrients my body needs to fight off the cold and boost my immune system. Not only that, but healthy foods can also reduce the severity and duration of my symptoms.
Boosts Immune System
One of the key advantages of eating the right and healthy foods when I have a cold or sore throat is that it helps to boost my immune system and avoid further throat irritation. Eating nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy can help provide my body with essential vitamins and minerals that support my immune system. Additionally, adding probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, and kombucha can help promote good gut health, which also contributes to a stronger immune system.
Reduces Inflammation
Another advantage of eating the right and healthy foods when I have a cold or sore throat is that it helps reduce inflammation in my body. Foods like fatty fish (salmon), olive oil, nuts (almonds), seeds (flaxseed), turmeric, ginger root, garlic cloves, green tea, and dark leafy greens are all high in anti-inflammatory properties, which can help reduce inflammation in my body caused by the cold or sore throat virus.
Provides Energy
Eating the right and healthy foods when I have a cold or sore throat also provides me with energy so that I can get through the day without feeling too tired or run down. Foods like oatmeal with berries for breakfast; hummus with carrots for lunch; quinoa salad with grilled chicken for dinner; as well as snacks like apples with peanut butter throughout the day are all great options that provide me with energy while still being nutritious.
Helps Manage Symptoms
Eating the right and healthy foods when I have a cold or sore throat also helps manage symptoms associated with the illness, such as congestion and coughing. Foods high in Vitamin C, like oranges, grapefruit, bell peppers, broccoli florets, strawberries, and kiwi, are all great options to help reduce congestion. At the same time, honey has been known to soothe coughing fits due to its natural anti-inflammatory properties.
Aids Recovery
One of the key advantages of eating the right and healthy foods when I have a cold or sore throat is that it aids recovery from the illness faster than if I were not eating properly at all. Eating nutrient-dense meals throughout the day helps give my body what it needs to fight off infection while also providing me with enough energy to get through each day until I am feeling better again.
When Should You Seek Medical Attention?
In my case, it may be necessary to seek medical attention if symptoms persist despite home treatment measures. Suppose I experience severe pain in the throat that does not improve after taking over-the-counter medications, difficulty breathing, fever over 101 degrees Fahrenheit, rash, vomiting, or swollen glands in the neck area. In that case, it is necessary to seek medical attention right away, as these could be signs of something more serious than just a cold or sore throat.