When a cold hits, it can be tough to know what to do. Your nose is running, your throat is sore, and your body aches all over.

But did you know that what you eat can have a big impact on how quickly you recover? That’s right, certain foods are known to boost your immune system, reduce inflammation and help fight off the common cold. Here are the top 30 foods to add to your grocery list the next time you’re feeling under the weather.

1. Garlic

Garlic is known for its powerful immune-boosting properties. It contains a compound called allicin, which has been found to have antiviral and antibacterial effects. Plus, garlic is packed with antioxidants, which can help reduce inflammation in the body.

Try adding fresh garlic to your soups, stews and stir-fries for an extra boost of flavor and health.

2. Ginger

Ginger is another food with potent anti-inflammatory and immune-boosting effects. Not only is it great for settling an upset stomach, it can also help reduce inflammation in the body, which can ease sore throats and congestion.

Try adding some fresh ginger to your tea, smoothies, or stir-fries for a zesty kick.

3. Citrus fruits

Vitamin C is crucial for a healthy immune system, and citrus fruits like oranges, lemons and grapefruits are packed with it. Plus, these fruits are rich in other antioxidants that can help reduce inflammation in the body.

Squeeze some lemon juice over your salad or have a glass of fresh orange juice for a healthy dose of vitamin C.

4. Green tea

Green tea is loaded with antioxidants, which can help reduce inflammation in the body and protect against illness. It’s also been found to have antiviral and antibacterial effects, making it a great choice when you’re feeling run down.

Sip on a hot cup of green tea or try adding it to a smoothie for a healthy boost.

5. Berries

Most berries are packed with antioxidants and vitamin C, which can help boost your immune system and fight off colds. Plus, they’re naturally sweet and easy to add to your diet.

Try adding a handful of fresh berries to your oatmeal or yogurt, or blend them into a smoothie for a healthy and delicious snack.

6. Turmeric

Turmeric is a spice that’s been used in traditional medicine for centuries. It’s been found to have anti-inflammatory and immune-boosting effects, making it a great choice when you’re feeling under the weather.

Try adding turmeric to soups, stews and curries for an extra boost of flavor and health.

7. Sweet potatoes

Sweet potatoes are loaded with vitamin A, which is crucial for a healthy immune system. They’re also rich in antioxidants and fiber, which can help reduce inflammation in the body. Try roasting sweet potatoes for a tasty and healthy side dish.

8. Mushrooms

Mushrooms are another food with potent immune-boosting properties. They contain beta-glucans, which are complex sugars that can help stimulate the immune system.

Plus, they’re a great source of vitamin D, which is crucial for a healthy immune system. Try adding mushrooms to soups, stews, and stir-fries for an extra dose of health.

9. Yogurt

Yogurt is a great source of probiotics, which can help boost your immune system and keep your gut healthy. Plus, it’s rich in protein and calcium, making it a great choice for a healthy snack.

Try adding some fresh berries and nuts to your yogurt for a tasty and nutritious topping.

10. Salmon

Salmon is a great source of omega-3 fatty acids, which can help reduce inflammation in the body. They’ve also been found to have immune-boosting properties, making them a great choice when you’re feeling run down.

Try grilling or baking salmon for a healthy and tasty dinner.

11. Spinach

Spinach is loaded with vitamins and minerals, including vitamin C, vitamin A, and iron, which can help boost your immune system and fight off colds.

Plus, it’s low in calories and high in fiber, making it a great choice for a healthy snack or side dish. Try adding spinach to soups, salads, and smoothies for an extra dose of health.

12. Broccoli

Broccoli is another vegetable that’s packed with immune-boosting nutrients. It’s high in vitamin C, vitamin A, and protein, making it a great choice when you’re feeling under the weather.

Try roasting broccoli for a crispy and healthy side dish.

13. Almonds

Almonds are a great source of vitamin E, which can help boost your immune system and fight off colds. Plus, they’re rich in healthy fats and protein, making them a great choice for a healthy snack.

Try adding almonds to your oatmeal or yogurt for a tasty and nutritious breakfast.

14. Carrots

Carrots are loaded with beta-carotene, which is converted to vitamin A in the body. Vitamin A is crucial for a healthy immune system, making carrots a great choice when you’re feeling under the weather.

Try slicing carrots and dipping them in hummus for a healthy and tasty snack.

15. Oats

Oats are rich in beta-glucans, which can help stimulate the immune system and reduce inflammation in the body. Plus, they’re a great source of fiber and can help keep you feeling full and satisfied.

Try making overnight oats for a healthy and easy breakfast.

16. Red peppers

Red peppers are loaded with vitamin C, which can help boost your immune system and fight off colds. Plus, they’re low in calories and high in fiber, making them a great choice for a healthy snack.

Try slicing red peppers and dipping them in hummus for a nutritious and delicious snack.

17. Kiwi

Kiwi is packed with vitamin C and other antioxidants, which can help boost your immune system and fight off colds. Plus, it’s low in calories and packed with fiber, making it a great choice for a healthy snack.

Try slicing kiwi and adding it to your yogurt or smoothie for a tasty and nutritious snack.

18. Chicken soup

Chicken soup has been found to have anti-inflammatory and immune-boosting effects, making it a great choice when you’re feeling under the weather. Plus, it’s warm and comforting, which can help soothe a sore throat and ease congestion.

Try making homemade chicken soup for a healthy and comforting meal.

19. Dark chocolate

Dark chocolate is packed with antioxidants, which can help reduce inflammation in the body and protect against illness. Plus, it’s a great source of iron and magnesium, which are crucial for a healthy immune system.

Try eating a small piece of dark chocolate as a healthy and satisfying snack.

20. Pomegranate

Pomegranates are loaded with antioxidants, which can help reduce inflammation in the body and protect against illness.

They’ve also been found to have anti-viral and anti-bacterial effects, making them a great choice when you’re feeling run down. Try adding pomegranate seeds to your yogurt or smoothie for a healthy and delicious snack.

21. Cinnamon

Cinnamon is a spice that’s been found to have anti-inflammatory and immune-boosting effects. It’s also been shown to have antiviral properties, making it a great choice when you’re feeling under the weather.

Try adding cinnamon to your oatmeal or smoothies for a healthy and tasty breakfast.

22. Honey

Honey is a natural sweetener that’s been found to have antiviral and antibacterial effects. Plus, it can help soothe a sore throat and ease coughing.

Try adding a teaspoon of honey to your tea or eating it by the spoonful for a healthy and tasty treat.

23. Brussels sprouts

Brussels sprouts are loaded with antioxidants and other immune-boosting nutrients, making them a great choice when you’re feeling run down. They’re also high in fiber and low in calories, making them a great choice for a healthy side dish.

Try roasting Brussels sprouts for a crispy and delicious snack.

24. Oranges

Oranges are packed with vitamin C, which is crucial for a healthy immune system. Plus, they’re low in calories and high in fiber, making them a great choice for a healthy snack. Try peeling and eating an orange for a quick and easy snack.

25. Tomatoes

Tomatoes are rich in vitamin C and other antioxidants, making them a great choice for a healthy and immune-boosting snack. Plus, they’re low in calories and high in fiber, making them a great choice for a healthy side dish.

Try slicing tomatoes and sprinkling them with some salt and pepper for a tasty and nutritious snack.

26. Sardines

Sardines are a great source of omega-3 fatty acids, which can help reduce inflammation in the body and protect against illness.

They’ve also been found to have immune-boosting properties, making them a great choice when you’re feeling run down. Try adding sardines to your salad or sandwich for a healthy and tasty meal.

27. Black beans

Black beans are loaded with immune-boosting nutrients like zinc, vitamin C, and protein. Plus, they’re a great source of fiber and can help keep you feeling full and satisfied.

Try adding black beans to soups, salads, and stir-fries for an extra dose of health.

28. Quinoa

Quinoa is a great source of protein, which can help keep your immune system strong. Plus, it’s high in fiber and can help keep you feeling full and satisfied. Try using quinoa as a base for your salad or stir-fry for a healthy and nutritious meal.

29. Red grapes

Red grapes are packed with antioxidants, which can help reduce inflammation in the body and protect against illness. Plus, they’re low in calories and high in fiber, making them a great choice for a healthy snack.

Try freezing red grapes for a refreshing and nutritious snack.

30. Walnuts

Walnuts are a great source of omega-3 fatty acids, which can help reduce inflammation in the body and protect against illness.

They’ve also been found to have immune-boosting properties, making them a great choice when you’re feeling under the weather. Try adding walnuts to your oatmeal or yogurt for a healthy and tasty breakfast.