It’s that time of year again when the cold weather sets in and flu and cold viruses begin to spread. To avoid getting sick, it’s important to maintain a healthy immune system by eating a balanced diet and getting enough rest.

However, if you do happen to come down with a cold or flu, certain foods and nutrients can help speed up your recovery. Here are some nutrition tips to help you beat the cold.

1. Get Enough Vitamin C

Vitamin C is known to boost the immune system and help fight off colds and flu. Foods that are high in vitamin C include citrus fruits, kiwi, broccoli, red bell peppers, and tomatoes.

Try to consume at least one serving of these foods every day to help keep your immune system strong.

2. Load Up on Zinc

Zinc is an essential mineral that helps strengthen the immune system, and research suggests that it may also help reduce the severity and duration of colds. Foods that are high in zinc include oysters, beef, chicken, beans, and nuts.

Try to consume at least one zinc-rich food every day to help prevent colds and flu.

3. Drink Lots of Fluids

Staying hydrated is important when you have a cold or flu. Drinking plenty of fluids helps to flush out toxins and prevent dehydration. Water, herbal tea, and clear broth are good options. Avoid caffeine and alcohol, as they can dehydrate you.

If you’re congested, drinking hot liquids such as tea or soup can help relieve congestion and soothe a sore throat.

4. Eat Garlic

Garlic is a natural immune booster that has antimicrobial properties, which can help fight off infections. Add fresh garlic to soups, stews, and other cooked dishes, or take a garlic supplement if you don’t like the taste of garlic.

However, be aware that garlic supplements can interact with certain medications, so check with your doctor before taking them.

5. Consume Probiotics

Probiotics are good bacteria that help maintain a healthy gut and boost the immune system. They are found in fermented foods such as yogurt, kefir, sauerkraut, and kimchi.

Consuming these foods can help reduce the severity and duration of colds and flu by supporting the immune system.

6. Get Plenty of Protein

Protein is an essential nutrient that is needed for the growth and repair of tissues in the body, including the immune system. Foods that are high in protein include meat, poultry, fish, beans, and lentils.

Try to consume at least one serving of protein-rich foods at every meal to help support your immune system.

7. Eat Foods Rich in Vitamin A

Vitamin A is important for the health of the immune system and helps to maintain the integrity of the mucous membranes in the nose and throat, which can help prevent infections.

Foods that are high in vitamin A include sweet potatoes, carrots, spinach, and butternut squash. Consuming at least one serving of these foods every day can help support your immune system.

8. Avoid Sugar and Processed Foods

Sugar and processed foods can weaken the immune system and make it more difficult for the body to fight off infections. Avoiding these foods when you’re sick can help speed up your recovery.

9. Take Vitamin D Supplements

Vitamin D is essential for a healthy immune system and is known to help reduce the risk of respiratory infections. However, during the winter months, it can be difficult to get enough vitamin D from sunlight alone.

Taking a vitamin D supplement can help support your immune system and reduce the risk of colds and flu.

10. Rest and Relax

Getting enough rest and relaxation is also important when you’re sick. This allows your body to focus on fighting off the infection and can help speed up your recovery.

Make sure you get plenty of sleep and try to reduce stress as much as possible, as stress can weaken the immune system and make it more difficult to fight off infections.