16 Food Combos That Prevent Common Colds

Fed up with catching colds? Having a blocked or runny nose 24/7 is really uncomfortable! But there’s something you CAN do to prevent it, and it involves eating. In today’s article, we’ll be talking about food combos that prevent common colds. We have good supper recommendations like a barbecued chicken with mango salsa. For a plate of mixed greens sweethearts, there are astounding proposals like crab and fledglings serving mixed greens with papaya dressing.

Grilled chicken with mango salsa:

Down with a cold? How about a refreshing and delicious lunch? Most of us remember our childhood when our parents made us food to help with a cold. Did you know that chicken was one of those foods? It’s true. The dark meat portion of chicken has about 2.5 milligrams of zinc per three ounces. Now combine this with vitamin C. Zinc and vitamin C are excellent to boost your immunity and help your body fight against infection. You get zinc from grilled chicken. Pair it up with vitamin C-rich mango salsa. You will get 60 mg of vitamin C from just one cup of juicy, ripe mango. There you have a delicious, mouth-watering meal that will fight off the common cold.

Roasted pork with sautéed broccoli and mushrooms:

Not a fan of the first choice? We got this too! How about some pork roasted to perfection? Combine the super zinc powers of pork with broccoli and shiitake mushrooms. Both pork and shiitake give you ample amounts of zinc. The mineral that keeps your immune system going strong. It’s one of the most recommended mineral supplements when you’re fighting the common cold. Sauté mushrooms with broccoli, as this green veggie gives you lots and lots of vitamin C. Shoo that cold away.

Chocolate covered cherries:

A creamy, chocolaty way to fight off the common cold. Eat cherries covered in rich dark chocolate. I bet your mouth is watering already. I can see myself catching colds often just so I have legit reasons to enjoy this snack. Dark chocolate has lots of zinc. And by lot, I really mean A LOT. Combine this with the ample amounts of vitamin C you get from cherries. This is an ideal way to combat sickness.

Beef and potato stew:

Another solid pick for your cold. In fact, you’ll be surprised by this one. I’m talking about your favorite beef. Hot beef and potato stew make an excellent meal for people struggling with a cold. You get 7 milligrams of zinc from 3 ounces of beef, while potatoes offer you a good amount of vitamin C and B. You also get lots of important minerals like magnesium, potassium, and phosphorus from potatoes.

Chickpea and tomato salad:

Gear up salad lovers. There are fresh choices that you can enjoy in times of sickness. Let’s start with chickpea and tomato salad. It’s tangy with many healing qualities. Chickpeas give you a very generous amount of zinc, healthy fats, and protein. They are also chock full of fiber AND resistant starch. On the other hand, tomatoes are rich in vitamin C and antioxidants. These nutrients boost immunity and protect your body from damage and illness.

Strawberry and spinach salad:

Continuing the power-packed salad recommendations, we have another sweet choice for you. If you don’t love chickpeas, no problem. Strawberry and spinach salad is good too. And we’re sure you’d love this one. Especially when it’s a delicious salad dressing made from feta cheese and balsamic vinegar. I even drizzle a little bit of unfiltered organic honey to take the taste to the next level. Both strawberries and spinach are powerhouses of antioxidants. Strawberries have strong Vitamin C, while spinach has pretty good amounts of iron and folate. Combine them together and you have a powerful combo. How? Well, vitamin C helps your body absorb iron from food. Iron helps with the production of hemoglobin. Your body needs it for a lot of important functions, especially for maintaining energy levels. This impacts your immunity. Vitamin C is directly responsible for helping your body fight off infections. So now you see strawberry and spinach salad isn’t just a salad. It’s an ideal common cold fighter.

Kale and pumpkin seed salad:

Don’t like chickpeas? Kale and pumpkin seed to the rescue. It’s bursting with nutrition and has an interesting taste as well. Kale is a green leafy vegetable known for its excellent health benefits. And so are the pumpkin seeds. Kale, this bundle of green, gives you an outstanding amount of vitamin K and C. This veggie keeps your blood pressure low, boosts your immunity, and helps with digestion. Pumpkin seeds are great for your immunity, heart, and bones. They’re loaded with antioxidants and healthy fats that make your body happy from the inside.

Crab, sprouts, and papaya salad:

We can’t get enough salads. There are so many nutritious and healthy options available. This salad has everything to make you keep from eating. Crabs for protein, and healthy fats. Sprouts for fiber and nutrients. And spicy papaya dressing for all its awesome flavor. In short, a meaty crab salad and sprouts with just the right dash of spicy papaya dressing. Crabmeat and lentil sprouts give you lots of zinc. And papaya has terrific vitamin C. Together, they make a light refreshing meal option.

Fortified cereal with blackcurrants:

Make sure you read the labels carefully. Get cereal from the brand that offers a good amount of zinc. And add blackcurrants to your bowl. Blackcurrants have an unbelievable amount of vitamin C. Just one cup gives you 203 milligrams. This is a whopping 338% of your daily vitamin C requirements. Wait, there’s more. For this insane amount of vitamin C, you will get ONLY 70 calories.

Curried cauliflower with cashews:

Bored of the usual soups, stews, and salads? Don’t worry. There’s a delicious, unusual dish for you. It’s interesting and also easy to cook. And you will love its burst of flavors in your mouth. We’re talking about curried cauliflower with cashews. You can even add coconut milk for more taste. It makes for an excellent side dish on your Sunday brunches with family and friends. Cauliflower is rich in vitamin C. As much as one cup will give you 46 milligrams of vitamin C. This is about 77% of your suggested daily value. Cauliflower helps with digestion and boosts immunity. Cashews on the other hand are rich in zinc and promote collagen production in your body. Eat this power combo to keep fit and keep the common cold away.

Glue with sun-dried tomatoes and red chime peppers:

Attention pasta lovers. This one’s for you. If you absolutely love downing pasta, you need to add sun-dried tomatoes and red bell peppers. Especially if you want to boost your body’s disease-fighting capability. This meal gives you everything you need to boost your immunity. Antioxidants, vitamin C, and zinc! A great combo to prevent the common cold. Red bell peppers and sun-dried tomatoes have lots of vitamin C, zinc, and antioxidants. Health-conscious people should choose whole grain pasta.

Avocado, pineapple, and spinach smoothie:

If you’re a smoothie lover, there are drinks that can also prevent the common cold. Let’s start with avocado, pineapple, and spinach. Pineapple has vitamin C AND a very important enzyme that reduces inflammation caused by infection, injuries, and disease. Avocados are loaded with zinc and healthy fat. Spinach has a good amount of iron and antioxidants. All of these give you a strong, cold-free body. And the best part about this smoothie is that it helps you lose weight. Thanks to all the vitamins, minerals, healthy fats, and fiber. No heavy calories, I promise.

Dates and orange smoothie:

Does the idea of adding spinach to your smoothie make you sick enough? Don’t worry. Here’s a nutritious AND delicious smoothie your taste buds will appreciate. Dates and orange are loaded with zinc, vitamin C, and antioxidants. It boosts your energy levels as well. Just go for it.

Raspberry and kiwi smoothie with chia seeds:

Have you invited your friend over for Sunday brunch? Why not awe your friend with a healthy smoothie? One that boosts your immunity and indulges your taste buds. Prepare raspberry smoothie by blending this antioxidant-rich fruit with plain yogurt. Fill a glass with layers of Kiwi slices in between. Top it up with soaked chia seeds and there you have it. Kiwi gives you lots of vitamin C, while raspberries and chia seeds add zinc to the mix.

Fig and nut oatmeal with cantaloupe:

This one is simple AND nutritious. You can have it as a nice snack anytime you feel hungry. Not just during the cold season. Fig and nut oatmeal paired with cantaloupe and raspberries is an excellent combo. This is all thanks to the amount of zinc it gives you. Cantaloupe is an excellent source of vitamin C. Add yogurt to the mix and you have a power-blast breakfast ready. A cold or flu won’t step near you.

Sweet potato wedges with roasted garlic:

This is another simple yet powerful snack option for when you have a cold. Sweet potato is rich in vitamin C, and a particular type of antioxidant that prevents cancers, heart diseases, and diabetes. Garlic not only adds flavor to your dish but is also rich in zinc, vitamin B6 and magnesium. All in all, it’s a good immunity booster. A cold is always annoying. It causes mucus and phlegm build-up in your throat and chest. Nose blockage can also feel really intense.