what to eat when cold and cough

You do not need to follow a special diet or eat particular foods when you have cold and flu, but you should:

Eat nutritious foods, including fruits and vegetables;
Consume foods which boost the immune system;
Eat foods which may help relieve cold and flu symptoms like congestion; and
Consume soft foods which are easier to swallow with a sore throat.

A healthy immune system not only helps prevent cold and flu infections, it also helps prevent serious complications and ensures rapid recovery when they do occur. Foods which have been shown to boost the immune system include:

Yoghurt;
Kefir;
Salmon and tuna;
Flaxseeds and walnuts;
Olive, canola and walnut oil.

Foods with vitamin C

Vitamin C rich foods also help boost the immune system. They include:

Oranges and grapefruits;
Peppers;
Strawberries;
Tomatoes;
Pineapples;
Broccoli;
Paw paw;
Guava.

Vitamin E foods

Vitamin E rich foods also play an important role in supporting the immune system. They include:

Leafy greens such as spinach, brussel sprouts and collards;
Almonds and sunflower seeds;
Broccoli;
Blueberries;
Whole grains.