5 Best Drinks For Cold Symptoms and Immune Function

When a cold strikes, even simple self-care feels challenging. A scratchy throat and stuffy nose can make even getting out of bed seem like a monumental task. Fortunately, the right beverages can offer more than just hydration; they can soothe symptoms and support your body’s natural defenses. Dietitians highlight several easy-to-prepare drinks that can make a significant difference in how you feel when you’re under the weather.

The Comfort of Bone Broth

A warm bowl or mug of bone broth is a classic remedy for a reason. As Jane Leverich, M.S., RDN, notes, “Whenever I have a cold, I like to sip on warm bone broth. It’s soothing, hydrating and hits the spot when I’m too under the weather to make a full meal.” Bone broth provides fluids, electrolytes – particularly sodium – and amino acids that support hydration and immune function, especially when appetite is low, according to Whitney Stuart, M.S., RDN, CDECS.

Electrolytes like sodium are vital for maintaining fluid balance, crucial when losing fluids through sweating or a runny nose. Bone broth also contains amino acids like glycine and proline, which play a key role in tissue repair and overall immune health. The warmth of the broth itself can help thin nasal mucus and improve congestion, easing upper respiratory symptoms, and is gentle on the stomach. When fatigue sets in, bone broth offers a low-effort, high-reward option for staying hydrated and nourished.

Ginger Tea with Lemon (and Honey)

Ginger tea with lemon is a soothing and effective choice when feeling unwell. Ginger contains bioactive compounds, such as gingerols and shogaols, with anti-inflammatory and antioxidant properties that can reduce symptoms like nausea, explains Whitney Stuart. Adding lemon not only brightens the flavor but also delivers vitamin C, essential for immune support, while the warm fluid promotes hydration.

A spoonful of honey adds more than just sweetness; it has natural antimicrobial properties that can coat and soothe a sore throat. Research suggests honey may even be superior to usual care for improving upper respiratory tract infection symptoms and could play a role in slowing antimicrobial resistance, though further research is needed.

100% Orange Juice: A Vitamin C Boost

100% orange juice is a go-to beverage when battling a cold, packed with immune-supporting nutrients. According to Kelly Jones, M.S., RD, CSSD, “100% orange juice is my top beverage recommendation at the onset of a cold. While no secret, an 8-ounce serving of 100% OJ is an excellent source of vitamin C, nearly meeting your daily requirements.” Vitamin C supports the production and function of white blood cells, essential for fighting off infections.

Beyond vitamin C, orange juice includes carotenoids like beta- and alpha-carotene, also important for immune function. Opting for a fortified version provides an additional source of Vitamin D, which plays a role in regulating immune responses and helping immune cells fight off bacteria and viruses.

The Benefits of Green Tea

Green tea may offer benefits for the immune system, thanks to its polyphenols, plant compounds celebrated for their antioxidant and anti-inflammatory properties. Kimberley Francis, RDN, CDCES, explains that these compounds may also support gut health, which plays a central role in immunity, as roughly 70-80% of the immune system is housed in the gut.

Beyond its immune-supporting potential, green tea offers comfort with its warmth, soothing a sore throat, and its hydrating properties, supporting the body as it fights illness.

Cranberry Juice for Immune Support

Cranberry juice is a tart and refreshing option offering several health benefits when feeling under the weather. It’s a source of vitamin C, protecting cells from damage caused by free radicals. Cranberries also contain proanthocyanidins, unique antioxidants that may reduce harmful bacteria and protect cells from oxidative stress, potentially supporting immune function and reducing inflammation.

Frequently Asked Questions

What makes bone broth a good choice when sick?

Bone broth is soothing, hydrating, and packed with nutrients like fluids, electrolytes, and amino acids that support hydration and immune function, particularly when appetite is low.

How does ginger tea help with a cold?

Ginger tea contains bioactive compounds with anti-inflammatory and antioxidant properties that can reduce symptoms like nausea. Adding lemon provides vitamin C for immune support, and honey can soothe a sore throat.

Why is vitamin C important when you have a cold?

Vitamin C supports the production and function of white blood cells, which are essential for fighting off infections. It’s found in abundance in 100% orange juice and lemon.

What’s your favourite drink to reach for when you’re feeling under the weather?