The fluctuating weather, pollution, and poor air quality can easily make you prone to cough and cold, especially when your immune system is not well-maintained, making you more vulnerable to illness.
Although coughing and colds are often considered mild illnesses, they can become serious health concerns, especially for those who are vulnerable, such as children, the older people, and individuals with weakened immune systems.
Therefore, there are several ways to alleviate coughing and colds that can be done at home if the symptoms are not too severe.
One of them is consuming the following fruits, which can help strengthen the immune system and make you feel better when dealing with a cough or cold.
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Lemon
Lemon contains vitamin C, which helps reduce inflammation in the respiratory tract and soothes the throat. It also has antioxidants in the form of vitamin C, which can enhance the protection of body cells from harmful free radical attacks. As a result, lemon is essential for boosting the immune system against common illnesses like colds and coughs. In fact, vitamin C also stimulates the production of lymphocytes, white blood cells that play a crucial role in protecting the body from viral and bacterial infections.
When you’re suffering from a cold, cough, or sore throat, it’s recommended to suck on a piece of lemon or drink lemon juice mixed with warm water (or warm tea) along with a little honey or ginger.
2. Pineapple
This seasonal fruit is a powerful weapon against coughs and colds due to its bromelain content. Bromelain is a combination of enzymes found in the fruit and stem of the pineapple plant. These enzymes are mucolytic, meaning they help break down and thin mucus that accumulates in the throat. Additionally, bromelain helps reduce pain and swelling, particularly in the nose, sinuses, gums, and other parts of the body after surgery or injury.
To relieve a cough and cold, you can eat pineapple directly after cleaning and cutting it, make it into juice, create infused water, or boil it. However, if you have a pineapple allergy, it is not recommended to consume it.
3. Kiwi
Kiwi is rich in vitamin C, vitamin K, vitamin E, folate, and potassium. It also contains a lot of antioxidants and fiber that the body needs. With these nutrients, kiwi can help the body fight off coughs and colds. In addition to preventing colds, scientists have also proven that vitamin C can reduce the severity and duration of symptoms in people with the common cold. Kiwi also contains certain micronutrients, which, when consumed, boost the movement of white blood cells in the bloodstream to protect the body from foreign invaders, such as germs.
To relieve a cold and cough, consume 1 to 3 kiwis per day, or no more than 140 grams per day, after peeling and cutting them. You can also combine them with other fruits and vegetables, such as in a salad. Adding plain yogurt makes it even healthier.
4. Apple
Another fruit that is equally beneficial for both productive and dry coughs is the apple. Apples contain vitamin C and flavonoids, which support the recovery from respiratory illnesses that cause coughing, such as COPD, bronchitis, and emphysema. Their high content of vitamins, minerals, fiber, and antioxidants also makes apples a great option when you’re dealing with a cold. However, if you experience throat irritation, itching, mucus, or worsening cough after eating apples, it’s best to limit your consumption.
To help relieve a cough, you can eat apples directly or make juice without added sugar. Some doctors may recommend apple cider vinegar as a powerful home remedy for coughs, as long as it is used correctly. You can make apple cider vinegar by mixing 2 tablespoons of high-quality apple cider vinegar into a glass of water. Drink it up to twice a day to relieve coughs. Avoid drinking apple cider vinegar without diluting it. It can cause digestive discomfort or erode tooth enamel.
5. Guava
In addition to being great for digestive issues, guava can also help treat a cough. Guava relieves coughing and colds by boosting the immune system with its high vitamin C content. A study shows that fresh guava juice and boiled guava leaves can help ease coughing and colds. This is because guava helps reduce mucus in the throat and eliminates the viruses or bacteria causing the cough in the respiratory system.
To relieve a cold and cough, you can make guava juice from ripe, fresh guavas without straining the pulp to get the optimal fiber and nutrients. Alternatively, you can boil guava leaves after washing them thoroughly, strain, and add palm sugar to taste. To make it like tea, you can also add honey or lemon for extra flavor.
6. Grapes
Grapes can be a helpful fruit for relieving coughs and colds because they contain various nutrients beneficial for health, such as vitamin C and iron. Vitamin C boosts the immune system, aiding in faster recovery from a cough and cold. Meanwhile, iron helps relieve coughing by enhancing the absorption of vitamin C. Additionally, the resveratrol in the skin and seeds of grapes is believed to help reduce inflammation. Grapes also have expectorant properties, which help clear mucus from the respiratory tract.
To benefit from grapes, you can eat them directly or make juice to help alleviate cough symptoms.
7. Cherries
The high antioxidant properties in cherries, which have a sweet and tart flavor, are due to their high vitamin C content. As many people know, vitamin C has many benefits, such as preventing colds and flu, acting as an antioxidant, and even helping with certain cardiovascular diseases. Other nutrients in cherries include potassium, fiber, vitamin B, vitamin K, and magnesium.
You can eat fresh cherries directly as a snack. You can also blend fresh cherries with a little water to make juice. Even dried cherries can be eaten as a snack or mixed into oatmeal, yogurt, or salad.
In addition to consuming the fruits above for relieving coughs and colds, it’s important to stay hydrated and get enough rest. If you have allergies to certain fruits, it’s best to consult with a doctor before consuming these fruits.
