3 Nutrients to Fight Off The Common Cold

3 Nutrients to Fight Off The Common Cold

We’re well into Winter at the moment and with the Coronavirus pandemic still very much lingering in the air it’s now more important than ever to ensure that we look after our physical wellbeing. Many of the symptoms that are associated with COVID-19 tend to also be specific to the common cold, so being able to do what we can to help differentiate both of them would be extremely beneficial.

There isn’t a cure to the common cold but there are nutrients that you can have in your diet that can help to prevent you suffering from a cold. So, read on further to better understand what vitamins and minerals are available to you to look after yourself and prevent the common cold.

Vitamin C

Vitamin C is commonly known for reducing the symptoms of the common cold because it can act as an antihistamine and anti-inflammatory. There isn’t specific guidance on how much you should take to overcome the symptoms of a cold but ensuring you have foods and meals that contain the vitamin can help you on your way to recovering from the cold.

An easy option is having vitamin c tablets that can be had daily, alternatively, it can be found naturally in foods such as oranges, blackcurrants and strawberries which can give you a real boost.


Improving your immune system is key to preventing catching the common cold. Zinc can do just this by preventing the viruses in the body from multiplying and causing further suffering. There are several foods that you can have to incorporate more zinc into your diet including:

  • Beans
  • Nuts
  • Grains
  • Dairy Products

Alternatively, zinc supplements are also available if you feel you aren’t getting enough through your natural diet.


Magnesium is crucial for producing antibodies in your immune system, thus preventing the body from suffering with a cold. Additionally, magnesium also helps to produce further energy to give you the much needed boost to get you out and about and on your feet. This can be particularly helpful when you’re feeling lethargic and lifeless due to the symptoms you’re experiencing from a cold. Pine nuts, sesame seeds and spinach are just some of the foods you can gain added magnesium from.

Final thoughts

Unfortunately, there isn’t a cure that can simply make your cold go away. However, the nutrition tips above can definitely help you to make the experience feel worse than it needs to be. It can ease your discomfort and minimise the possibility of it being long lasting.