When you are down with a cold or flu, there’s a high chance that you might not feel like eating because of the decreased sense of taste and smell. While eating a little less is normal, it is vital to eat foods that provide the essential nutrients and vitamins to boost immunity. Here is a list of foods that can help manage cold symptoms.

1. Chicken soup
Chicken soup is excellent for managing cold and flu symptoms. It contains vitamins, minerals, and protein, which is an essential component in a cold and flu superfood. Chicken soup is also packed with cysteine, a nonessential amino acid, which is known to have antiviral, antioxidant, and anti-inflammatory effects. Chicken soup boosts immunity and opens up blocked nasal passages. It also soothes other symptoms like a sore throat.

2. Broth
Broths are rich sources of fluids and electrolytes, making them a cold and flu superfood. They relieve sinus congestion and are full of nutrients. Bone broths are easy to digest and rich in collagen. They contain amino acids, which are essential for energy. Broth also reduces dehydration, promoting faster recovery from a cold and flu. There are a lot of low-sodium broths available in the market if you are someone who keeps tabs on their sodium intake.

3. Garlic
Garlic not only adds flavor to any dish but is also rich in compounds that help fight cold and flu. It is a popular choice in traditional medicine and has been known to reduce several ailments. Aged garlic supplements may help in improving immunity and decrease the frequency or severity of a cold. Consider adding chopped garlic to chicken or bone broth soup for best results.

4. Hot tea
Hot tea is another popular remedy for cold and flu. Be it green, oolong, or black, hot teas help relieve nasal congestion. But make sure your tea does not contain too much caffeine, as it can lead to dehydration. Teas are also rich in antioxidants and polyphenols, known to fight cancer.

5. Ginger
In herbal medicine, ginger is widely used to cure anti-nausea effects. It is a popular home remedy known to relieve nausea associated with pregnancy and cancer. You can add freshly grated ginger to your hot tea or dry ginger powder while cooking food. This spice reduces inflammation too. Ginger is excellent for managing cold symptoms, like a sore throat.

6. Banana
Banana is another cold and flu superfood that helps replenish lost electrolytes. It is rich in nutrients and contains a healthy amount of carbohydrates. Bananas are also rich in potassium. They are a rich source of soluble fiber, which reverses the effects of diarrhea and helps the stomach settle. Eat them mashed, whole, or sliced to reduce the effects of cold and flu.