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What Raw Vegetables Are Good for Colds?

By Sara Ipatenco

Catching a cold can be a miserable experience with symptoms such as stuffiness, fever, nausea, sore throat and headache. According to William Woys Weaver, author of "One Hundred Vegetables and Where They Came From," many vegetables have healing properties that may reduce the severity and length of your cold. Add a few vegetables to your diet if you experience cold symptoms and you may feel better in just a few days.


Radishes are a notable source of many potent vitamins and minerals that help keep you in good health, notes Weaver. Human beings have been consuming radishes since the 18th century because of their ability to ease the symptoms associated with the common cold. The powerful antioxidants in radishes may help alleviate your symptoms as well as reduce the length of time that you have a cold. Weaver recommends eating radishes grown in the winter because they contain more of the nutrients, but any type of radish has the potential to treat your cold, he adds. Slice a few radishes into a leafy green salad or slice a few and layer them on top of cottage cheese and toast as two ways to incorporate them into your diet.

Sweet Red Bell Peppers

Sweet red bell peppers are one of the highest raw vegetable sources of vitamin C, reports Jane Higdon, author of "An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations." A high intake of vitamin C has been linked to a reduced number of days that you suffer from cold symptoms. Adding foods rich in vitamin C may help your white blood cells fight off the illness more quickly. Raw bell peppers can be added to a salad or eaten with low-fat ranch dressing as a dipping sauce. Chopped red bell pepper can be sprinkled on top of a cooked chicken breast or stirred into cooked couscous as well.


Eating raw carrots may boost your immune system so your white blood cells are able to fight off the common cold more easily, suggests Tried Tasted Served, a website that educates the public about the benefits of eating a raw food diet. Carrots contain vitamin A and vitamin B1, which are two important vitamins for keeping your immune system healthy and able to fight off infection. Adding carrots to your diet while you have a cold may motivate your white cells to work more efficiently at ridding your body of the virus causing your symptoms. Eat carrot sticks with low-fat salad dressing or add them to a salad as two easy ways to incorporate them into your diet.

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