6 Foods to Eat to Make a Cold Go Away

June 26, 2025

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Almost everyone’s familiar with the usual remedies for quelling a cold: Chicken soup, tea with honey, citrus fruits, and spices like garlic and ginger. But what are some other foods to eat to make a cold go away? These foods’ cold-fighting potential might surprise you — and inspire you to reach for nourishing snacks and meals rather than just that bag of sugary cough drops.

1. Brazil Nuts

An ounce of Brazil nut contains your daily recommended dose of the mineral selenium—and that’s bad news for cold viruses. Selenium boosts your body’s production of cytokines, small proteins that help clear viruses from your system. Go for raw or lightly roasted Brazil nuts without unhealthy oils or salts.

2. Mushrooms

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The traditional Chinese medicine pharmacopeia recommends mushrooms—particularly shiitake, maitake, and reishi varieties—for fighting respiratory ailments, and modern studies show that these versatile fungi can indeed stimulate the immune system and ward off viruses. Even regular old white button mushrooms can fortify immunity. Choose organically grown mushrooms since they can absorb toxins from the soil.

3. Red Bell Peppers

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Although scientific studies have failed to show that vitamin C is a magic bullet for curing colds, beefing up your vitamin C intake at the onset of a cold can reduce its duration. If you want a vitamin C boost from something other than OJ, consider slicing up a red bell pepper, which has nearly double the daily recommended dose. Choose ripe, organic peppers and avoid high-heat preparations to preserve the most vitamins.

4. Sweet Potatoes

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Rich in beta carotene, sweet potatoes are an ideal comfort food when you have a cold. Beta carotene converts to vitamin A by our bodies, which offers a one-two punch of supporting both the immune system and the integrity of our mucous membranes. The starchy glycosides in sweet potatoes have shown antimicrobial properties. Plus, you’ll get a dose of vitamins C and D to keep your virus-fighting system at the top of its game.

5. Yogurt

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While many avoid dairy when they have a cold because dairy can increase mucous production, live-culture yogurt is a worthwhile exception. The beneficial bacteria in yogurt help the gut and serve as an early line of defense against cold viruses, and certain strains of Lactobacilli block the replication of viruses once they enter your system. It’s best to choose yogurt that is organic and free of added sugar (which can suppress the immune system).

6. Chocolate

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Really? Yes really. Unsweetened dark chocolate, that is. Cocoa contains theobromine, a chemical that relieves cough symptoms. It does so by blocking the action of the sensory nerves, thereby halting the cough reflex. Dark chocolate is also full of antioxidants and zinc, which can be an effective cold fighter at the onset of symptoms. Choose a fair-trade, unsweetened, or naturally sweetened dark chocolate.