Some people are bothered by a stuffy and congested nose during a cold. Fortunately, certain natural foods, thanks to their anti-inflammatory properties, offer benefits that help open nasal passages and alleviate symptoms.
Warm Soup
Many people turn to warm, broth-rich soups when feeling ill and increase their fluid intake. This indeed helps reduce cold symptoms, as good hydration thins mucus and makes it easier to clear the nose. The heat from the soup also helps the steam open up nasal passages and sinuses.
Warm Tea
Warm tea also helps open nasal passages. The hot steam thins mucus, and tea contains antioxidant compounds called catechins, which help relieve congestion.
Studies have shown that people who drank green tea experienced fewer days of a runny nose and other cold symptoms.
Honey
Adding honey to tea provides additional benefits against cold symptoms. Honey is rich in antioxidants and has immune-boosting properties. It can improve coughing and help drain mucus.
Spicy Foods
Spicy foods like chili peppers contain a compound called capsaicin, which opens sinuses and relieves congestion for a short period.
Mustard and horseradish contain a compound called allyl isothiocyanate, which stimulates nerves in the nasal passages and irritates the lining to promote drainage and clear out waste.
Pineapple
Pineapple thins mucus thanks to its content of a compound called bromelain. It also provides antioxidants and significant amounts of vitamins that support the immune system.
Yogurt
Many believe that drinking milk or consuming dairy products increases mucus production. However, eating yogurt containing probiotics helps prevent colds and reduce the severity of symptoms.
Things to Avoid
- Alcohol: Dehydrates the body and increases congestion.
- Refined Sugar: Increases inflammation and worsens symptoms.
- Foods High in Histamine: Such as cheese, processed meats, soy, smoked fish, and some fruits and vegetables.
