Fruits and Vegetables to Eat when You have a Cough or Cold

By: Jacqueline Gomes, RDN, MBA 

December 7th, 2018 

There are no known cures for colds and flu, so cold and flu prevention is key. A proactive approach to warding off colds and flu is apt to make your whole life healthier. A healthy immune system starts with a  diet rich in fruits and vegetables which will support your body with vitamins such as C, K, A and D. Even the slightest deficiency in these nutrients can lower your immune system defenses, potentially making you more susceptible to infections.


Foods Good for Cough and Cold

  • Phytochemicals are natural chemicals found in plants that give the vitamins in food a supercharged boost. Eat dark green, red, and yellow vegetables and fruits.
  • 100% orange juice and oranges provide a good source of potassium for a healthy blood pressure, folic acid and an excellent source of antioxidant Vitamin C, which has been shown to help support a healthy immune system.
  • The perfect on-the-go snack, Apples are rich in flavonoids! The antioxidant power of Apples is estimated to have more than 1,500mg of vitamin C.
  • Cranberries are scientifically recognizable as potent sources of polyphenols, specifically from a subclass of flavonoids called proanthocyanidins (PACs), which are unique to and abundant in cranberries. Scientific studies suggest that people who eat foods rich in certain polyphenols have lower rates of inflammatory disease. The great news is that these beneficial phytonutrients can be enjoyed in different types of cranberry products, fresh, dried, canned or frozen cranberries!
  • Pineapples are known for their anti-inflammatory enzyme bromelain. Bromelain has been reported to calm a cough and soothe a sore throat. The rich source of vitamin C is an added bonus for prevention!
  • Sweet potatoes…not your usually “cold-preventing” food but they are a stellar source of Vitamin A, which plays a key role in maintaining the healthy of the mucosal surface. Think the inside of your nose, gastrointestinal tract and your skin!


Find your nearest Foodtown grocery store to stock up on everything you need for the week. Be sure to download our digital coupons to take advantage of ongoing savings!


Sweet Potato & Apple Soup

Makes: 4 Servings

Prep: 10 minutes

Slow Cooker: 5 to 6 hours


  • 3 medium – sweet potato
  • 3 medium – apple
  • 3 cup – chicken broth, low-sodium
  • 1 cup – apple cider
  • 2 teaspoon – cinnamon
  • 1 tablespoon – brown sugar
  • 1 medium – lemon
  • 1 tablespoon – sage, leaves
  • 1/8 teaspoon – salt
  • 1/8 teaspoon – black pepper, ground



  1. Cube sweet potatoes and apples and place them in a slow cooker.
  2. Add chicken stock, apple cider, cinnamon, brown sugar, lemon juice and sage. Cook on low for 5 to 6 hours.
  3. Use a hand immersion blender and mix the ingredients in the slow cooker until creamy. Add salt & pepper to taste.