Experts Say These Foods Are Best For When You’re Fighting a Summer Cold

There is no good time to get a cold or the flu, but the summer, when we all want to be enjoying the sunshine, sipping Aperol, and splashing around in the pool, has to be one of the worst times to come down with a virus. But annoyingly, that is the case for many people this year, as a number of us are dealing with colds and the resurgence of COVID-19. Feeling down in the dumps about having another virus? We can’t guarantee that eating the foods below will cure you immediately, but research suggests they might help to support your immune system so you can be back out and enjoying the sunshine sooner rather than later. 

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Can you still get a cold in hot weather?

While usually at its worst in the winter, the common cold is caused by viruses, primarily rhinoviruses, which can infect people regardless of the external temperature. This summer, viruses seem to be particularly prevalent, and this might be due to a few factors. First, the pandemic.

Experts believe that all of those lockdowns and restrictions during the peak of COVID-19 might have disrupted the world’s usual virus patterns. “It seemed to throw seasonality, particularly cold viruses, out of kilter so they were cropping up at weird times and I don’t think things have settled down at the minute, there’s a little bit of catching up to do,” Professor Jonathan Ball from Liverpool School of Tropical Medicine recently told the BBC.

And there’s also a chance that what you think is a cold, isn’t actually a cold. It could be COVID itself. The last few months have seen a few new variations of the virus emerge, collectively nicknamed FLiRT. Other viruses, like whooping cough, are also on the rise again in the US and the UK. Again, experts maintain lockdowns could have impacted this, as we were due for an outbreak of the cyclical infection in 2020. 

But also, the fact is, we all just get viruses sometimes, regardless of the season. “There is a tendency to forget that we do see odd behavior of respiratory viruses in some years anyway and immediately blame everything on Covid,” Jake Dunning, MBE BSc (Hons) MBBS MRCP DIC PhD, told iNews. 

“Similarly, we are probably scrutinizing and monitoring respiratory infection data much more closely than we have done previously, which creates a risk of reading too much into some episodes of what seems like unusual activity,” he added.

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RELATED: How to Eat for Cold and Flu Season, According to a Dietitian

What is the best diet for a cold?

If you’re feeling under the weather, reaching for comfort and convenience foods, like potato chips and candy is always tempting. But research suggests it’s important to stay nourished with nutrient-dense whole foods when your body is battling a virus.

Back in the winter, Ana Reisdorf, MS, RD told VegNews that paying attention to nutrients like vitamin C, vitamin D, selenium, iron, and protein, is particularly important. “Vitamin C is essential for immune defense and antioxidant protection,” she explained. “Vitamin D regulates immunity and lowers inflammation, while zinc is crucial for normal development and function of immune cells.”

“Selenium helps reduce oxidative stress and supports immunity, iron is vital to help the body to make immune cells, and protein is necessary for the repair and building of immune cells,” she continued. It’s important to note that staying hydrated is also paramount. There are many reasons for this, but one is that water is essential for maintaining the health and efficiency of the immune system, as it aids in the production and circulation of immune cells that fight off viruses.

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What foods can help you get over a summer cold?

Nutrient-dense, whole foods are some of the best foods for our health, especially when we’re feeling rundown with a virus. Below, we’ve highlighted some of our go-to foods for getting over a cold.

Francesca Bonadonna

1 Citrus fruits

Why? Oranges, lemons, and grapefruits are particularly high in vitamin C, which can help boost the immune system.
Try it in a recipe: Vegan Buttery Lemon Pasta With Cashew Cream

2 Berries

Why? Strawberries, blueberries, and raspberries are packed with antioxidants and vitamins. Antioxidants (like vitamins C and E, beta-carotene, and selenium) help enhance the body’s ability to fight off viruses, including those that cause colds.
Try it in a recipe: Vegan Baked Berry Oatmeal

3 Leafy greens

Why? Spinach, kale, and other leafy greens are rich in vitamins and minerals that support the immune system, including iron. Iron is important for the production of hemoglobin in red blood cells, which carries oxygen to tissues and supports overall immune function.
Try it in a recipe: Zesty Vegan Spinach Salad With Blackened Chickpeas

Holly V. Gray

4 Spices 

Why? If you’re feeling bunged up, adding spices like cayenne pepper to your food can help clear congestion by thinning mucus.
Try it in a recipe: Spicy Grilled Cauliflower Skewers With Adobo Dipping Sauce

Erin Scott

5 Hydrating Foods

Why? As we mentioned earlier, hydration is key when you’re feeling under the weather, especially in the warm summer months. It’s important to drink plenty of fluids, but you can also up your high water intake by choosing foods like watermelon, cucumber, and celery, which are loaded with nutrients and have a high water content.
Try it in a recipe: 10-Minute Refreshing Watermelon and Cucumber Salad