In autumn, individuals with weaker constitutions are prone to colds. For mild cases, we recommend eating fruit and getting ample rest to alleviate symptoms. The common cold ranks among the most prevalent health threats to humanity. Preventing and reducing its incidence has long been a goal. From a dietary perspective, adjusting to a balanced diet and strategically using certain foods to modulate physiological responses offers a simple, safe, and effective approach to cold prevention and treatment.
What fruits should you eat when you have a cold? Fruits are among the most easily digestible foods and serve as excellent internal cleansers.When you have a cold, eat strawberries, citrus fruits, watermelon, papaya, mango, and grapes. They are rich in vitamins C and A, which are effective in treating colds. Citrus fruits with strong sourness, when eaten with honey or juiced and mixed with honey then diluted with hot water, are highly effective for treating sore throats.
Traditional Chinese medicine holds that cold-natured fruits like watermelon and pears have fever-reducing properties. Those with wind-heat patterns should consume more foods that disperse wind-heat and clear heat, such as mung beans, radishes, Chinese cabbage, and pears.
What to Eat to Recover Quickly from a Cold: 3 Acupoints to Relieve Autumn Dryness and Colds
Most fruits are cold in nature and may cause bronchial constriction, worsening coughs. Except when feverish, they are generally unsuitable during colds. Especially water-rich fruits like watermelon and pear are quite cold. If you have symptoms like coughing, runny nose, diarrhea, or cold hands and feet, eating them may exacerbate the condition.
Fruits are alkaline foods that help maintain the body's alkaline environment after consumption, inhibiting the growth of viruses and other microorganisms. Therefore, eating fruits rich in calcium, zinc, and vitamins can suppress viruses to some extent. Fruits contain significant amounts of vitamin C, which has a certain inhibitory effect on cold viruses.Many fruits like pears, kiwis, and citrus contain bioactive compounds that boost immunity. Moderate consumption can help prevent colds. Similarly, zinc-rich seafood such as oysters supports cellular immunity, aiding defense against colds. What Foods Help Recover Faster from a Cold? GarlicWhen it comes to what to eat for a cold, garlic is undoubtedly the top choice. Garlic is currently recognized as the most potent antibacterial agent found in natural plants. Its allicin content has anti-inflammatory properties and can inhibit and kill various bacteria and viruses. Adding a few garlic cloves when stir-frying or cooking daily is a simple way to prevent colds. If you already have a cold or fever, eating a few cloves of garlic can alleviate symptoms like coughing, sore throat, and nasal congestion.While garlic offers many benefits, moderation is key—three to four cloves is ideal. Excessive consumption may cause internal heat and irritate the gastrointestinal tract.A recent study published in the Journal of the American Society for Nutrition found that participants taking specially formulated green tea capsules experienced a 23% reduction in the likelihood of catching the common cold or flu, with illness duration shortened by 36%. Their bodies also produced more immune cells capable of fighting bacteria and viruses. April marks the season when fresh green tea hits the market—why not brew a cup daily to help prevent colds?
What to Eat to Recover Quickly from a Cold: 3 Acupoints to Relieve Autumn Dryness and Colds
Lean Meat
Lean meat, poultry, fish, and shellfish contain high-quality protein and abundant nutrients like calcium, iron, magnesium, and zinc. Iron is easily absorbed by the body, and maintaining adequate iron levels can boost immunity.Another crucial nutrient, zinc, activates white blood cells that combat viral infections and boosts cellular vitality. Chicken Soup Drinking chicken soup during seasonal transitions and periods of significant temperature fluctuations can enhance immune function in healthy individuals. For those already sick, chicken soup reduces mucus secretion in the respiratory tract and decreases coughing frequency, alleviating cold discomfort.The nutrients in broth help patients maintain energy levels and may alleviate drowsiness. What to Eat to Recover Quickly from a Cold: 3 Acupoints to Relieve Autumn Dryness and Colds Honey Honey nourishes yin, moistens dryness, and boosts immunity. Recent research shows honey coats the throat, reducing coughs caused by throat irritation and improving sleep quality.When persistent coughing accompanies a cold, sipping honey water is a wise choice. Note: Individuals with diabetes or weak digestive systems should consume it sparingly.
Red vegetables and fruits rich in carotenoids—such as tomatoes, apples, grapes, dates, and strawberries—also significantly aid cold recovery.
Autumn dryness colds result from exposure to wind pathogens combined with the season's inherent dryness, manifesting clinically as dryness in the nose, throat, and lips; nasal congestion; runny nose; sneezing; dry cough with scant phlegm; headache; chills; fever; and general malaise.Treatment for this type of cold focuses on dispelling wind, resolving exterior pathogens, and promoting lung function. Massaging the Fengchi (GB20), Lieque (LU7), and Yingxiang (LI20) acupoints can help alleviate discomfort to some extent.
Fengchi (GB20): Fengchi is the meeting point of the Shaoyang and Yangwei meridians. The Yangwei governs the body's exterior, making diseases caused by wind pathogens within its therapeutic scope. Located at the base of the skull in the posterior neck, Fengchi is situated in the depression between the outer edges of the two large neck muscles, roughly level with the earlobe. Technique: Firmly rotate and knead until a sensation of soreness and distension is felt.Perform 1-2 times daily, 100 times each session, to dispel wind and resolve exterior patterns.
Lieque (LU7): As a point on the Lung Meridian, the lung governs the skin and hair. When external pathogens invade, they first affect the lung. Massaging Lieque treats dry cough with scant phlegm, headache, aversion to cold, and fever. It promotes lung function, stops coughing, calms wheezing, and facilitates phlegm resolution.Location: Above the radial styloid process, 1.5 cun above the wrist crease. Place the index finger of one hand on the radial styloid process of the other hand; the depression reached by the fingertip is Lieque. Method: Press the thumb of one hand onto the Lieque point of the other hand and gently rub until warmth is felt. Perform 2-3 times daily.
3 Acupoints to Relieve Autumn Dryness and Colds
Yingxiang (LI20): The lung and large intestine are paired organs, with the lung opening to the nose. Yingxiang, a Shu point on the Hand Yangming Large Intestine Meridian, is located beside the nose. Based on its position and relationship with other meridians, it promotes nasal passage function. It treats dryness in the nasopharynx, nasal congestion, runny nose, and sneezing.This point is beside the midpoint of the outer edge of the nostril, in the nasolabial groove. Technique: Bend your thumb and press the point with the interphalangeal joint of your thumb. A sensation of soreness and fullness is ideal; if it causes nasal soreness and tearing, the effect is even better. Perform 2-3 times daily.
If symptoms persist or worsen despite acupoint massage, seek medical attention promptly.