NDSU Extension - Dickey County


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Foods That Fight Colds and Flu

Aimee Ellinger, 4H/Youth Development and FCW Agent

Kleenexes, sore throats and cough syrup oh my! Winter is finally here, and cold season is in full force. If you work in an office, go to school or take part in any activity that exposes you to a large group of people, the question is not if you will get sick, but when. We all know the basic practices that help fight against getting sick such as washing your hands, dressing for the weather and getting enough sleep.  But did you know your diet also plays a crucial role? When you do catch a cold its important to fuel your body right to help it fight back. 

The top 8 cold fighting foods include:
     1. Almonds: This nut boost immunity and fights inflammation.                         
     2. Cabbage: Contains glutamine important for the immune system.
     3. Chicken Noodle Soup: Eat this soup to help fight inflammation.
     4. Garlic: A triple threat, antibiotic, antibacterial and antiviral.
     5. Ginger: Helps reduce inflammation and nausea. 
     6. Mushrooms:  Loaded with B vitamins for immunity. 
     7. Spinach: This green stuff will help boost your immune system.           
     8. Yogurt: Packed with probiotics to strengthen immune system.

If you have already caught a cold and your looking for a snack that will sooth your sore throat check out the recipe below. Packed with yogurt, spinach and almonds this smoothie is just what the doctor ordered!

Cherry Almond Spinach Smoothie
(Serving Size: 2)
1/4 cup raw almonds, soaked in water overnight (or 6-12 hours)
3/4 cup water
1 cup frozen cherries
1 frozen banana
3/4 cup orange juice
1-2 cups spinach

The night before: Place the almonds in a bowl and cover with water. The next morning: Drain the water, and place the almonds and water in a high-speed blender. Blend on high for 1-2 minutes until the almonds are creamy and you've made a thick almond milk. Add the remaining ingredients and blend on high until fully incorporated. Enjoy!


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