What should you eat when you have a runny nose from a cold?
A runny nose is a stress response to a cold. When experiencing this symptom, blow your nose promptly. However, constant wiping can cause redness and chafing on the tip of your nose. Therefore, always use soft, smooth tissues to blow your nose, and rinse with water if necessary.Certain foods can alleviate cold-related runny nose symptoms. So what should you eat when you have a runny nose from a cold?
1. Ginger Tea
Take an appropriate amount of ginger and tea leaves, brew as tea or simmer into soup. Consuming this for three consecutive days can reduce cold symptoms and shorten recovery time. Adding brown sugar enhances effectiveness.
2. Warm liquids
Drinking plenty of warm beverages thins mucus, relieves respiratory tract tension, and promotes expectoration. Opt for warm water, warm milk, or warm rice water. Mild fruit juices like apple or pear juice are acceptable, but avoid citrus juices such as orange or grapefruit juice.
3. Ginger and Radish Soup
Combine 25g shredded ginger and 50g sliced radish with 500ml water. Simmer for 15 minutes, then add brown sugar to taste. Consume 200ml per serving, 1-2 times daily.
4. Fresh Lemon Juice
Squeeze lemon juice, add sugar or honey, then mix with warm water. Drink 500–1000 ml daily during a cold to reduce nasal discharge and speed recovery. Especially in early stages, lemon juice may even cure without medication.
5.Chicken Soup
In the U.S., where cold remedies aren't readily available, chicken soup is often the first choice before seeking medical help—yet its healing effects can be surprisingly effective. Doctors and nutritionists have discovered that chicken meat and broth contain essential amino acids that boost the body's resistance to cold viruses. Thus, consuming chicken soup early in a cold helps eliminate respiratory viruses and alleviate symptoms.
6. Napa Cabbage Soup
Take 3 Napa cabbage roots, wash and slice them. Add 3 scallion roots and simmer into 500ml of broth. Add a small amount of white sugar and consume while hot. Alternatively, take 250g of Napa cabbage heart and 60g of white radish, boil in water, then add an appropriate amount of brown sugar. Eat the vegetables and drink the soup.
7. Mint Porridge
Wash fresh mint leaves, chop finely, then mash with water to extract juice. Boil japonica rice into porridge, and stir in the mint juice when done. This recipe effectively treats wind-heat colds.
8. Five Spirits Decoction
Combine 10g Schizonepeta, 10g ginger, 10g Perilla leaf, 30g brown sugar, and 6g tea leaves. Coarsely chop Schizonepeta, Perilla leaf, and ginger. Place with tea leaves in a porcelain jar, pour boiling water over, and seal tightly.Place brown sugar in a separate bowl. Pour the hot herbal infusion over the sugar, stir to dissolve, then simmer over low heat until boiling. Drink while hot. After consumption, cover yourself with a blanket and rest until a light sweat appears, which will help reduce fever. Reheat the remaining infusion and drink as tea.
Lastly, remember that catching a cold indicates weakened immunity. To boost immunity, increasing daily nutrient intake is essential. Consume more eggs, milk, nuts, seafood, meat, and seasonings like ginger and garlic.
For runny noses, supplementing these foods with physical remedies also helps.