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50 Foods to Eat When the Cold Gets You Down 

Beyond the mirror • Skin care+ • Takeaway • Community healing • Try it

Feeling the chill creeping in? Don’t let the cold get you down! From comforting classics to vibrant superfoods, we’ve curated a delicious lineup to keep you warm, nourished, and ready to tackle winter head-on. Get ready to cozy up with hearty soups, immune-boosting snacks, and soul-warming treats that’ll banish those winter blues in no time!

50. Citrus Fruits 

When you’re battling a cold, citrus fruits come to the rescue like a trusty sidekick! Packed with immune-boosting vitamin C, these juicy heroes swoop in to fight off those pesky sniffles and coughs. Whether it’s a zesty orange, tangy lemon, or sweet grapefruit, these fruits are like little bursts of sunshine, helping you power through the toughest of days with a smile. These fruits help boost immunity against cold weather illnesses. Add them to your diet when you’re battling that cold that just won’t go away. 

49. Berries 

These vibrant little wonders aren’t just tasty snacks; they’re like nature’s own immune boosters! Packed with antioxidants, vitamins, and flavonoids, they fortify your body’s defenses against those pesky cold bugs. Plus, their natural sweetness satisfies cravings without the guilt. So, next time you feel a sniffle coming on, reach for some berries and let nature work its magic! Add them to your morning breakfast bowl and you’re good to go.  

48. Garlic 

This pungent bulb isn’t just for warding off vampires; its potent compounds like allicin boast impressive antimicrobial properties that can help fend off cold viruses. Whether minced into soups, roasted with veggies, or infused into oils, garlic adds not just flavor, but also a punch of immune-boosting goodness to your dishes. Adding them to your toast with a dash of cheese for a nice snack on a cold evening. 

47. Ginger 

Ginger, a go-to spice for conquering colds with a kick! This fiery root isn’t just a zesty addition to your teas and stir-fries; it’s a powerhouse of bioactive compounds like gingerol and shogaol that boast anti-inflammatory and immune-boosting properties. A soothing cup of ginger tea will warm you up from the inside out while helping to ease congestion and soothe sore throats. It’s nature’s spicy remedy for those winter sniffles!

46. Turmeric 

Packed with curcumin, its active compound, turmeric boasts powerful anti-inflammatory and antioxidant properties. Whether sprinkled in curries or blended into a comforting turmeric latte, this vibrant spice helps to support your immune system, soothe achy joints, and fend off those seasonal sniffles. Embracing turmeric is like adding a ray of sunshine to your wellness routine, all year round!

45. Yogurt 

This probiotic powerhouse isn’t just a tasty snack; it’s a gut-friendly superhero that helps keep your immune system in check. Packed with live cultures like Lactobacillus and Bifidobacterium, yogurt supports a healthy balance of gut bacteria, which plays a crucial role in immune function. Whether enjoyed on its own or blended into smoothies, yogurt will keep you feeling strong and resilient, even when the cold weather hits. Try to add them to your diet in a way that best works for you.  

44. Spinach 

Beyond its Popeye-endorsed strength, spinach is a nutritional powerhouse packed with vitamins, minerals, and antioxidants. Its high vitamin C content boosts immunity, while vitamin A supports mucous membrane health, crucial for warding off cold viruses. Whether tossed in salads, sautéed in pastas, or blended into smoothies, spinach will keep you feeling vibrant and ready to tackle whatever winter throws your way. Adding a dash of spinach to your salad or omelet in the morning can make all the difference.  

43. Broccoli 

This cruciferous wonder isn’t just a staple on your plate; it’s a nutritional powerhouse packed with immune-boosting vitamins and minerals. Brimming with vitamin C, beta-carotene, and sulforaphane, broccoli may help support your body’s defense system against winter bugs. Whether roasted to crispy perfection, steamed to tender goodness, or tossed into stir-fries, broccoli adds a hearty dose of health to your meals, keeping you strong and resilient all season long.

42. Almonds 

These little nuts aren’t just a tasty snack; they’re packed with immune-boosting nutrients like vitamin E, zinc, and healthy fats. Vitamin E acts as an antioxidant, protecting cells from damage, while zinc helps regulate immune function. Whether enjoyed as a quick snack, sprinkled over salads, or blended into creamy almond butter, almonds could be your secret weapon for staying healthy and energized during the colder months. Many who find them hard to chew tend to soak them in water overnight and eat them in the morning on an empty stomach.  

41. Sunflower Seeds 

These tiny powerhouses aren’t just for snacking; they’re loaded with immune-boosting nutrients like vitamin E, selenium, and zinc. Vitamin E acts as an antioxidant, while selenium and zinc may help support immune function. It is sprinkled over salads, blended into creamy spreads, or enjoyed straight from the bag, sunflower seeds add a nutritious crunch to your winter routine. You can also roast and enjoy them as a hot, nutritious evening snack on cold winter evenings.  

40. Green Tea 

Beyond its soothing warmth, green tea is packed with polyphenols like catechins, which are potent antioxidants that may help strengthen the immune system. Its natural caffeine content provides a gentle energy boost, while L-theanine may promote relaxation. It maybe sipped hot or enjoyed over ice, green tea could be your go-to beverage for staying cozy and resilient during the chilly months. Switching up your evening tea with green tea on occasions during the cold months can help you stave off common winter illnesses. 

39. Papaya 

Papaya is a powerhouse of immune-boosting nutrients like vitamin C, vitamin A, and papain, an enzyme that may help aid digestion and reduce inflammation. You may enjoy them fresh, blend into smoothies, or toss into fruit salads, papaya adds a burst of sunshine to your winter days while keeping your immune system happy and healthy. Regularly adding papaya to your diet can also help you stay hydrated, especially when the dryness really kicks in with the cold.  

38. Kiwi 

Kiwi is packed with immune-boosting nutrients like vitamin C, vitamin K, and antioxidants. Its high vitamin C content helps bolster the immune system, while vitamin K may help support healthy blood clotting. Whether sliced into salads, blended into smoothies, or enjoyed on its own, this powerhouse adds a refreshing burst of flavor and a boost of vitality to your winter routine. Adding this fruit to your diet would also make your skin happy! 

37. Poultry 

Poultry like chicken and turkey is packed with immune-boosting nutrients like protein, zinc, and vitamin B6. These nutrients play vital roles in supporting a healthy immune system, helping to fend off winter bugs. It is roasted to perfection, simmered in soups, or grilled for a flavorful meal, poultry will help keep you feeling nourished and resilient, even during the chilliest days of the year. If you enjoy these options, you may consider adding them to your winter diet and get that dose of protein your body deserves! 

36. Shellfish 

Beyond their succulent taste, shellfish like shrimp, crab, and mussels are rich in immune-boosting nutrients like zinc, selenium, and omega-3 fatty acids. Zinc supports immune function, while selenium acts as an antioxidant, and omega-3s might help reduce inflammation. Whether enjoyed in a seafood stew, tossed into pasta, or grilled for a flavorful feast, shellfish add a dose of vitality to your winter meals, keeping you strong against seasonal bugs. If you enjoy them, make sure you get them that spot on your plate this cold season!  

35. Lean Meats 

These flavorful proteins, such as chicken breast and turkey, are not only delicious but also packed with immune-boosting nutrients like zinc and iron. Zinc is crucial for proper immune function, while iron helps transport oxygen throughout the body, ensuring cells are well-equipped to fight off winter bugs. So, whether grilled, baked, or sautéed, lean meats could be the backbone of your winter wellness routine, keeping you strong and energized to tackle the season’s challenges. Take this season to turn to barbeque and enjoy the warmth of these foods!  

34. Sweet Potatoes 

Bursting with flavor and loaded with immune-boosting nutrients, these root vegetables are a must-have for cold weather resilience. Packed with vitamin A, vitamin C, and fiber, sweet potatoes support immune function and digestive health. Vitamin A enhances mucous membrane integrity, while vitamin C strengthens immune defenses. Fiber promotes gut health, crucial for overall immunity. So, you may have them roasted, mashed, or baked into fries—sweet potatoes are sure to be a delicious and nourishing addition to your winter diet.

33. Carrots 

Carrots definitely are everyone’s crunchy comrades in their winter wellness journey. These root vegetables are rich in immune-boosting nutrients like beta-carotene, vitamin C, and fiber. Beta-carotene converts into vitamin A, crucial for maintaining healthy skin and mucous membranes, essential barriers against winter pathogens. So, whether enjoyed raw as a snack, roasted to caramelized perfection, or blended into soups, carrots are a delicious and nutritious ally against winter ailments. They, surprisingly, also help your skin hydration on point!  

32. Red Bell Peppers 

Bursting with color and flavor, these crisp veggies are packed with immune-boosting nutrients like vitamin C, vitamin A, and antioxidants. Vitamin C strengthens the immune system, helping fend off seasonal bugs, while vitamin A supports mucous membrane health, an important protection against pathogens. You may consider slicing them into salads, roasting for a savory side dish, or stuffing them for a flavorful and colorful entrée!

31. Mushrooms 

Mushrooms are surely the earthy superheroes in your winter wellness arsenal! With their savory taste and diverse textures, mushrooms are rich in immune-boosting nutrients like beta-glucans, vitamin D, and selenium. Beta-glucans enhance immune function by activating white blood cells, while vitamin D may help support immune regulation, while selenium acts as an antioxidant. Whether sautéed as a hearty side, blended into soups for depth of flavor, or grilled as a meaty main course, mushrooms would never disappoint you. Certain mushrooms, like shiitake and maitake, contain compounds that enhance your immunity and help stave off certain common cold-related concerns.   

30. Chia Seeds 

Despite their small size, these super seeds pack a nutritional punch, loaded with immune-boosting nutrients like omega-3 fatty acids, fiber, and antioxidants. Omega-3s may help reduce inflammation, crucial for maintaining a strong immune system, while fiber supports gut health, a cornerstone of immunity. You may consider sprinkling them over yogurt, blending into smoothies, or using as a thickening agent in soups, for a winter-immunity like never before!

29. Flaxseeds 

Big blasts definitely come in small packets—that is flaxseeds for you! These mighty seeds are packed with immune-boosting nutrients like omega-3 fatty acids, fiber, and lignans. Omega-3s reduce inflammation, crucial for maintaining a strong immune system, while fiber supports gut health, a key player in overall immunity. Lignans act as antioxidants improving your immune function. You may grind them into smoothies, sprinkle over salads, or incorporate into baked goods, flaxseeds will always have your immunity’s back!

28. Salmon 

Salmon, the omega-3-rich catch, is packed with immune-boosting nutrients like omega-3 fatty acids, vitamin D, and protein. Omega-3s reduce inflammation, crucial for maintaining a robust immunity, while vitamin D supports immune regulation and protein aids in tissue repair. This winter warrior helps in promoting immune system balance in weather that wreaks havoc on your overall health.  

27. Elderberries 

Elderberries, the dark purple gems bursting with immune-boosting nutrients like vitamin C, flavonoids, and antioxidants, elderberries are a natural remedy for seasonal sniffles. Vitamin C strengthens immune function, while flavonoids and antioxidants combat oxidative stress and inflammation, helping ward off winter bugs. Whether brewed into soothing teas, blended into immune-boosting syrups, or baked into delicious treats, elderberries are a delicious and potent addition to your winter wellness routine.

26. Probiotic Foods 

These fermented delights, like yogurt, kefir, and kimchi, are rich in beneficial bacteria that support a healthy microbiome, essential for a robust immune system. Probiotics help balance gut flora, enhancing immunity and reducing the risk of winter illnesses. Whether enjoyed as a creamy snack, tangy condiment, or zesty side dish, probiotic foods are a delicious and nutritious addition to anyone’s winter diet. If you enjoy hot stews, try out recipes with kimchi and enjoy!  

25. Pumpkin Seeds 

Pumpkin seeds, the crunchy champions of your winter wellness routine! Despite their small size, these nutritional powerhouses are packed with immune-boosting nutrients like zinc, magnesium, and antioxidants. Zinc plays a crucial role in immune function, while magnesium supports overall health and wellbeing. Whether toasted for a savory snack, sprinkled over salads, or blended into creamy pesto, pumpkin seeds are a versatile and nutrient-dense addition. Sprinkle them on your favorite warm bowls and relish the tasty delight! 

24. Cabbage 

Cabbage, the humble hero of winter nourishment, is a nutritional powerhouse packed with immune-boosting nutrients like vitamin C, vitamin K, and antioxidants. Vitamin C strengthens immune function, while vitamin K supports blood clotting, essential for wound healing. You may enjoy them raw in salads, sautéed as a side dish, or fermented into tangy sauerkraut, cabbage is a versatile and nutritious add on. Add them to your favorite stews and let the warmth envelop you! 

23. Brussels Sprouts 

These compact cruciferous wonders offer a bounty of immune-boosting nutrients. From vitamin C strengthening immune function to vitamin K supporting bone health, they’re a nutritional powerhouse. Whether roasted to crispy perfection, added to salads, or sautéed with savory seasonings, Brussels sprouts bring a delicious and nutritious twist to your winter meals. Sprinkle some salt and pepper and enjoy them in your morning bowl of goodness!  

22. Quinoa 

Quinoa is a nutritional powerhouse, rich in immune-boosting nutrients like protein, fiber, and vitamins. Its high protein content supports muscle health and immune function, while fiber promotes gut health, important for your overall immunity. Whether enjoyed as a hearty salad base, blended into nourishing soups, or served as a wholesome side dish, quinoa adds a nutritious and satisfying touch to your winter meals. Adding them to your diet will help ensure you keep that energy up in the cold!  

21. Honey 

Honey, the golden elixir that sweetens everyone’s winter days! More than just a delicious treat, honey is your natural source of immune-boosting properties like antioxidants and antimicrobial compounds. Its soothing qualities can help alleviate winter woes like sore throats and coughs, providing comfort during the colder months. You may drizzle it over warm oatmeal, stir into tea, or use as a natural sweetener in baking. A true savior in the winter!  

20. Cinnamon 

Cinnamon, the aromatic spice that can spice up your winter wellness to great levels! Beyond its delightful scent and flavor, cinnamon is loaded with immune-boosting properties like antioxidants and anti-inflammatory compounds. Its warming effect can help improve circulation and digestion, supporting overall health during the colder months. Whether sprinkled over morning oats, stirred into cozy beverages, or incorporated into baked goods, cinnamon adds a flavorful and nutritious twist to your winter treats. Throw a stick in that hot cocoa and enjoy! 

19. Avocado 

Avocado, the creamy marvel that adds a touch of luxury to your winter wellness routine! Beyond its velvety texture and rich taste, avocado is brimming with immune-boosting nutrients like vitamins E, C, and B6. These vitamins support a robust immune system, crucial for warding off winter ailments. Additionally, avocado’s healthy fats provide sustained energy, helping you stay energized during the colder months. Whether mashed into guacamole or blended into smoothies, avocado is a versatile and nutritious addition to anyone’s winter diet. You can also try making avocado spreads and enjoy them with your morning toast!  

18. Asparagus 

Asparagus, the slender green stalks that herald the arrival of spring even in the depths of winter! These vibrant spears are not just a seasonal delight; they’re also rich in immune-boosting nutrients like vitamins A, C, and K. Whether roasted to caramelized perfection, steamed to tender perfection, or grilled for a smoky flavor, asparagus adds a burst of freshness and nutrition. Try a simple sauté and salt to enjoy them as a hot, nutritious meal!  

17. Beets 

Beets, the earthy gems that tend to brighten up your winter plate! Beyond their vibrant hue and sweet flavor, beets are packed with immune-boosting nutrients like vitamin C, fiber, and antioxidants. Whether roasted to caramelized perfection, grated into salads, or blended into nourishing soups, beets add a nutritious and colorful touch to your winter meals. They can be the perfect addition to your salad bowls!  

16. Cranberries 

Cranberries, the tart treasures that bring a burst of flavor to your winter dishes! Cranberries are loaded with immune-boosting nutrients like vitamin C, antioxidants, and phytochemicals. Vitamin C strengthens the immune system, while antioxidants combat oxidative stress, essential for overall health. Phytochemicals provide additional immune support, helping ward off winter bugs. Whether simmered into sauces, dried for snacking, or blended into refreshing beverages, cranberries add a tangy and nutritious twist to your winter culinary creations.

15. Dark Chocolate 

Dark chocolate, the indulgent delight that’s also a winter wellness warrior! Dark chocolate is rich in antioxidants like flavonoids. And that’s not enough, dark chocolates also contain minerals like iron, magnesium, and zinc, which support overall health and immunity. Whether enjoyed as a satisfying treat on its own, melted into hot cocoa, or used as a flavorful addition to baked goods, dark chocolate adds a touch of luxury and nutrition to your winter days.

14. Brazil Nuts 

Brazil nuts, the crunchy kernels that pack a powerful punch in winter wellness! Brazil nuts are rich in immune-boosting nutrients like selenium, vitamin E, and zinc. Selenium is a potent antioxidant that supports immune function, while vitamin E enhances cellular health and zinc aids in wound healing. These nutrients work together to bolster the body’s defenses against winter ailments. Whether enjoyed as a quick snack, sprinkled over salads, or blended into creamy nut butter, add them to your morning bowl of goodness and enjoy! 

13. Lentils 

Lentils, the humble legumes that pack a nutritional punch in your winter meals! Lentils are a powerhouse of immune-boosting nutrients like protein, fiber, and folate. Folate plays a role in DNA synthesis and repair, crucial for maintaining a strong immune system. Whether simmered into comforting soups, tossed into hearty salads, or blended into flavorful dips, lentils will always be a versatile and nutritious add-on. Let the hot piping bowl keep you warm on those extra cold days!  

12. Chickpeas 

Chickpeas, the versatile legumes definitely help elevate your winter dishes to new heights! With their mild flavor and satisfying texture, chickpeas are packed with immune-boosting nutrients like protein, fiber, and vitamins. They may taste the best when roasted for a crunchy snack, blended into creamy hummus, or simmered into hearty stews. Let the warmth envelope you with chickpeas this winter season!

11. Edamame 

Edamame, the vibrant green beans that definitely help bring a burst of nutrition to your winter table! It is a nutritional powerhouse, rich in immune-boosting nutrients like protein, fiber, and antioxidants. Whether steamed as a nourishing snack, tossed into salads, or blended into creamy dips, this amazing winter food would not disappoint you. Plus, this is super perfect for your vegan meals!  

10. Olive Oil 

Olive oil, the liquid gold that’s a staple in anyone’s winter kitchen! The oil is packed with immune-boosting properties like monounsaturated fats and antioxidants. These healthy fats support immune function and reduce inflammation, essential for overall wellness during the colder months. You can drizzle it over salads, use for sautéing vegetables, or incorporate into homemade dressings, olive oil adds a delicious and nutritious touch to your winter dishes. Use this option to fry your favorite snacks or make your own dipping sauce!   

9. Artichokes 

Artichokes are those culinary treasures that add a touch of elegance to your winter feasts! They are rich in immune-boosting nutrients like fiber, vitamins, and antioxidants. Additionally, it contains antioxidants that help combat oxidative stress and inflammation, further enhancing your immunity. Whether steamed and served with a tangy dipping sauce, grilled to caramelized perfection, or blended into creamy dips, artichokes are a flavorful and nutritious addition to your winter meals.

8. Squash 

Squash is packed with immune-boosting nutrients like vitamin A, vitamin C, and antioxidants. You may consider roasting them to caramelized perfection, blending into creamy soups, or baking into savory casseroles, squashes are sure to add a delicious and nutritious touch to your winter diet. Squash varieties like acorn and butternut are especially high in vitamins and antioxidants.  

7. Watermelon 

Watermelon is everyone’s refreshing summer staple that brings a splash of hydration to the winter days! It is a hydrating fruit rich in immune-boosting nutrients like vitamin C, vitamin A, and antioxidants. You can enjoy it in refreshing salads, blend into hydrating smoothies, or simply enjoy as a juicy snack, watermelon adds a burst of flavor and nutrition. Not just that, it also helps cure away the winter dryness with the water quantity that it consists of.

6. Tomatoes 

Tomatoes are packed with immune-boosting nutrients like vitamin C and vitamin A. They are also rich in lycopene, an antioxidant with potential immune-boosting properties. They are typically roasted for savory sauces, sliced onto salads, or blended into comforting soups adding a burst of freshness and nutrition to your winters.

5. Peppermint Tea 

With its refreshing taste and calming aroma, peppermint tea offers immunity enhancing benefits. Packed with antioxidants and menthol, it helps alleviate congestion and soothe sore throats, providing comfort during the colder months. Additionally, its antimicrobial properties may help fend off winter bugs. It is mostly sipped hot to chase away the chill or enjoyed over ice for a refreshing twist. Switching up on your everyday tea with peppermint tea can also be a nice change for your cold days!  

4. Lemon Balm 

Lemon balm, the citrus-scented herb that helps brighten everyone’s winter days! Beyond its delightful aroma and flavor, it offers a host of immune-boosting benefits. Rich in antioxidants and antiviral compounds, it helps strengthen the immune system and ward off winter bugs. Additionally, lemon balm’s calming properties can help reduce stress and promote relaxation, crucial for overall wellness during the snowy months. It is generally brewed into a fragrant tea, infused into soothing syrups, or added to culinary creations for that much needed burst of freshness!

3. Cauliflower 

With its pale appearance that might not appeal everyone, cauliflower is a nutritional powerhouse, rich in immune-boosting nutrients like vitamin C, vitamin K, and antioxidants. Additionally, cauliflower is low in calories and high in fiber, promoting gut health and overall wellness. It is mostly roasted to caramelized perfection, mashed into creamy side dishes, or blended into nutritious soups, adding a healthy touch to those winter days.

2. Brown Rice 

Brown rice’s nutty flavor and hearty texture along with its richness in immune-boosting nutrients like fiber, vitamins, selenium and minerals makes it a winter staple for many. Additionally, its complex carbohydrates provide sustained energy, helping you feel satisfied and resilient during the colder months. Whether served as a comforting side dish, incorporated into nourishing soups, or used as a base for hearty grain bowls, brown rice is a nutritious and comforting addition to your warm winter diet.

1. Sesame Seeds 

Sesame seeds are packed with immune-boosting nutrients like zinc, iron, and vitamin E. Zinc supports immune function, while iron helps transport oxygen throughout the body, ensuring cells are well-equipped to fight winter concerns. Vitamin E acts as an antioxidant, protecting cells from damage caused by free radicals. It is typically sprinkled over salads, blended into savory sauces, or baked into nutritious bread, they add a flavorful and nutritious touch to your warm winter dishes.

Incorporating a variety of these nutrient-dense foods into your diet can contribute to a strong and resilient immune system. Remember, a balanced and diverse diet, along with a healthy lifestyle, forms the foundation for overall well-being. Stay well and enjoy the journey to a healthier, more immune-resilient you! 

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