All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Nutrition during a cold: 6 useful tips
Medical expert of the article
Last reviewed: 04.07.2025
Good nutrition during a cold is important to resist viruses and restore the immune system. But good nutrition does not mean abundant and fatty. It means that the diet during a cold should be varied and full of vitamins. Here you will learn useful tips on how to eat during a cold.
Tip #1
When you have a cold, drink plenty of fluids to flush out toxic products as quickly and efficiently as possible. Ideal fluids include purified water and freshly squeezed fruit juice. Avoid drinks that have a diuretic effect, such as birch sap, green tea, and coffee.
Tip #2
Avoid milk and dairy products. At least one study has found that certain compounds in milk trigger the release of histamine, a chemical that contributes to runny noses and congestion.
Tip #3
Avoid alcoholic beverages when you have a cold, as they dehydrate the body. They deplete the body of vitamin C, and put extra strain on the liver, which must work extra hard to detoxify the body when you are sick.
Tip #4
If your appetite decreases and you don't want to eat when you have a cold, still drink plenty of fluids. Foods should be as light and easily digestible as possible. Choose foods with a strong emphasis on vegetable soups, broths, salads, and cooked fish or chicken.
Avoid high-fat foods, especially indigestible foods such as cheese, red meat and baked goods when you have a cold.
Tip #5
When you have a cold, be sure to stick to a balanced diet. Take supplements, which must include vitamin A, B vitamins (vitamins B1, B2, B, B6, folic acid) and vitamin C, as well as minerals - zinc and copper.
Tip #6
Grapefruit is a great food to fight colds. It is a food high in vitamin C. It also helps detoxify the liver, which is under increased strain when you have a cold. The liver is your immune system's first line of defense, and when your immune system is weakened, you need something to help detoxify it. For example, acidic or alkaline foods.
All citrus fruits become alkaline when metabolized in the body. But oranges and other citrus fruits are too sweet for the liver to cooperate with some substances, so you will still get a much better detoxification of the body with grapefruit. Experts recommend eating one or more grapefruits each day to prevent colds and strengthen the immune system.
Caution: Grapefruit may interact with some prescription medications, such as cholesterol-lowering drugs, psychotropic drugs, antihistamines, etc. So, consult your doctor to make sure that grapefruit will not harm you if you have a cold if you are taking any medications.
Nutrition during a cold requires the most careful approach. Properly organized nutrition will help you recover faster and please those around you with a good mood.