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Fish, chicken and turkey can help the organs that make your cold-destroying white blood cells, she says. Just stay away from fatty things, like a juicy steak or anything fried, since these foods are harder to digest and may suppress your immune system, she says.
Some studies show that zinc may help reduce the duration of a cold if taken right away, says Yeung. Zinc helps regulate the immune system, build and maintain lean body mass and heal wounds.. Yeung says foods high in zinc include oysters, red meat, eggs, fortified cereal, beans and pumpkin seeds.