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. 

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. 

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. 

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 BBC last summer.

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

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.

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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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.

Bailey Ruskus

Oranges, lemons, and grapefruits are particularly high in vitamin C, which can help boost the immune system.
Rainbow Mandarin Warm Noodle Salad

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.
Vegan Baked Berry Oatmeal

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.
Zesty Vegan Spinach Salad With Blackened Chickpeas

Holly V. Gray

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

Erin Scott

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.
10-Minute Refreshing Watermelon and Cucumber Salad