Top 7 Superfoods that Fight the Common Cold and Cough

Superfood is the best medicine, and this is especially true when you consider common complaints such as cold and cough. When you consider how some foods are packed with nutrients that fight infections and diseases and give strength for us, you realize why we call them as superfoods. Here we will talk about best foods to cure cold and cough.

Best Superfoods to cure cold and cough

Best superfoods for cold and cough


Oily fish including tuna, mackerel, and salmon are helpful in restoring the balance of cholesterol in the body. This is due to the high content of Omega-3 fatty acids, a kind of polyunsaturated fatty acid helps lower the ratio of unhealthy cholesterol and clear the chest and airways of phlegm.

Chronic inflammation contributes to blocking the immune system. This can lead to cold and coughs. Another symptom that contributes to weakening the immune system is anxiety. Eating fish helps relieve this symptom and thereby gives protection for the immune system.

You get high-quality protein from fish while the fat is less. In addition, it has Vitamin D and Vitamin B2. Other than calcium and phosphorus, this food item has minerals such as potassium, magnesium, iodine, zinc, and iron. It contributes to the brain function and reduces risk due to sudden death because of heart attacks and strokes.

Also check: Cough natural home remedies


The zinc in the oyster helps do wonderful things for your body. One of the things is it helps fight cold and coughs. Oral lozenges have zinc in them. It helps reduce the duration of the cold.

To get relief from cold and cough, one must open the nasal passage and remove the phlegm that is blocking the flow of air. A cough occurs due to the irritation that comes mostly from the inflammation. If there is a virus in the passageways, then you must add some antiviral medicine to your oysters.

The aphrodisiac action of the oyster helps to keep the tempo of the metabolic activity up. This helps to remove the blockages faster. The improved metabolic rate helps to improve the quality of the breathing.


Garlic has been used since the olden times to cure a variety of illnesses including the common cold. Cold and cough are symptoms of a weakened immune system. The best way to strengthen them is to use the powerful natural agents such as garlic.

The recommended dosage of garlic is 6-7 pods taken raw. The person must crush them and have them fresh. This is not possible since after eating 2-3 pods, the mouth will become highly sensitised.

When you bite the garlic pod, it releases allicin. This is the active compound in garlic. Studies show that eating garlic will reduce the period of the cold by 76% and help you get relief faster. Take a break and eat the recommended dose in two stretches. You can do this easily. It is one of the best superfoods for cold and cough.

Also Read: Yoga Poses for Cold and Cough relief


Fennel is used as a home remedy for many things including a blocked nostril. When cough and cold assail you, making a fennel decoction with water helps immensely.

The potassium in the fennel seeds helps to improve the fluid flow and opens the airways. The antibacterial and antifungal properties help fight any pathogens that there are. It has moderate amounts of Vitamin C that helps keep off the destructive effect of the free radicals. The body develops resistance against pathogens.

Merely chewing on fennel seeds is enough to keep the intensity of the cold and cough at a moderate level. If you want more relief, inhale the vapours of the fennel seed decoction. Add some Eucalyptus oil.

Sweet Potatoes

Rich in Vitamin A, Vitamin C, potassium, and calcium, sweet potatoes are highly nutritious. They provide a good amount of energy, and this helps when one has a cold. The Vitamin A helps you fight the cold by boosting the health of the mucosal tissues. These surfaces include the skin, the inside of your nostrils, and the gastrointestinal tract.

The orange colour is due to the anthocyanins, predominantly cyanidins, and peonidins. They absorb the toxins when they pass through the digestive tract. By absorbing the harmful substances, the sweet potato helps one to enhance the health and fight cough and cold.

The sporamin in the sweet potato helps rectify the oxidative damage. This is the storage protein in the sweet potato. Thus, the nutrients in sweet potato help control inflammation and has antioxidant property.

Red Bell Pepper

The capsaicin in red bell pepper stimulates the mucus membranes, helping to drain the stuffiness out and clear the airways. The spicy nature of the red bell pepper brings on a secretion that breaks up the nasal congestion and clear your cough.

Vitamin C and Vitamin D are the best substances for treating the cold and cough you get. Vitamin C is an antioxidant that helps prevent the action of the free radicals. You get the daily requirement of Vitamin D by staying out in the sun for 10 minutes.

In the winter time, when you have low levels of Vitamin D, the risk of catching colds is greater. Respiratory infections drop dramatically when you increase the intake of Vitamin D.


Filled to the brim with nutrients, the blueberries have plenty of antioxidants. It is a laxative and improves circulation. It helps flush out the toxins and prevents them from creating any damage to healthy cells.

They use blueberries for treating chronic fatigue syndrome. Women take it for their labour pains. When one has cough or cold, blueberries help you lessen the symptoms considerably. You can also have the juice when you have a fever or a sore throat.

Blueberries have good amounts of vitamins and nutrients that help protect you from a host of diseases including a common cough and cold. The most potent action is through the antioxidant called anthocyanin. You can have a spoonful of blueberry leaf extract with two spoonful of honey.

There is no real cure for a cold and cough, but you can improve the symptoms through proper diet and care. Eating right and eating well is the best thing you can do for your body. You can avoid plenty of costly medicines and therapy if you are eating superfoods for cold and cough.


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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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