Does Eating Meat Help with a Cold? An Evidence-Based Look

December 14, 2025 •

4 min read

Viral infections, not cold weather, cause the common cold. When you're under the weather, focusing on proper nutrition can support your body's recovery efforts, which raises the question: Does eating meat help with a cold? The answer lies in the specific nutrients, like protein and zinc, that meat provides to bolster immune function.

Quick Summary

Eating meat can help when you have a cold by providing essential nutrients like protein and zinc. These components are vital for supporting immune cell function and repairing tissues, aiding recovery. Nutrient-rich meals, particularly in warm, hydrating forms like soup, offer comfort and necessary energy when your appetite is low.

Key Points

Protein Boosts Immune Response: Lean meat provides high-quality protein, which is essential for producing antibodies to fight infection and for repairing body tissues.
Zinc is Vital for Immune Cells: Meats like beef and poultry are excellent sources of zinc, a mineral necessary for the proper function of infection-fighting immune cells.
Chicken Soup Offers Multiple Benefits: Warm chicken soup hydrates the body, helps clear congestion with its steam, and provides easy-to-digest nutrients when your appetite is low.
Lean Meat is Easier to Digest: When sick, opting for lean meats over fattier cuts is often preferable, as they are easier for your digestive system to handle.
Meat Provides Bioavailable Nutrients: The zinc and iron in meat are often more easily absorbed by the body compared to those found in certain plant-based foods.
Hydration is Key: Whether from soups or broths, the fluid intake from meat-based meals helps prevent dehydration, which is common during illness.
It's Part of a Balanced Diet: While beneficial, meat should be part of a balanced diet that also includes fruits and vegetables to ensure your immune system gets all the nutrients it needs.

The Importance of Protein When You're Sick

When your body is fighting off a cold, it needs a continuous supply of energy and resources. Protein is a critical macronutrient required for building and repairing body tissues, as well as producing antibodies that fight infection. Without adequate protein, your body's ability to mount an effective immune response can be compromised. Lean meats like chicken and turkey are excellent, easily digestible sources of high-quality protein.

Lean Meats vs. High-Fat Meats

Not all meat is created equal, especially when you're sick. While lean meats offer vital protein without excessive saturated fat, fattier cuts can be harder to digest, potentially taxing your system when it's already working hard to fight off an infection. Choosing wisely can make a difference in how you feel.

The Power of Zinc for Immune Support

Beyond protein, many types of meat are rich in zinc, a mineral that plays a central role in numerous immune processes. Zinc is essential for the normal development and function of immune cells, such as white blood cells, which are your body's first line of defense against pathogens. Studies have shown that a zinc deficiency can impair immune function and response. High-zinc foods like lean beef, poultry, and certain shellfish can help ensure your immune system is properly supported. Research has even suggested that zinc supplementation may reduce the length of the common cold.

A Note on Absorption

It's worth noting that while meat contains bioavailable zinc, some plant-based foods contain phytates, which can interfere with mineral absorption. For individuals with a limited appetite during a cold, this makes meat a particularly efficient way to get this crucial nutrient. However, a balanced diet is always the best approach for long-term health.

Chicken Soup: An Age-Old Remedy with Scientific Backing

One of the most famous cold remedies involves chicken soup, and science suggests there's a reason for its widespread use. A warm bowl of soup offers several benefits when you're unwell:

Hydration: Sickness, especially with fever, can lead to dehydration. The broth provides essential fluids and electrolytes.
Decongestion: The hot steam from the soup can help clear nasal passages and relieve stuffiness.
Nourishment: A well-made chicken soup contains protein from the chicken, plus vitamins and minerals from added vegetables, providing easily digestible nutrition when your appetite is low.
Anti-inflammatory Effects: Some research suggests chicken soup may have a mild anti-inflammatory effect that can help ease cold symptoms.

Comparison of Meat vs. Plant-Based Proteins for Colds


Feature	Meat-Based Proteins (e.g., Chicken, Beef)	Plant-Based Proteins (e.g., Beans, Lentils)
Protein Quality	High-quality complete protein with all essential amino acids.	Often incomplete, requiring combination with other plant foods.
Key Immune Nutrients	Excellent source of zinc, iron, and B vitamins (B6, B12).	Can be a good source of zinc, iron, and some B vitamins, though absorption may be affected by phytates.
Ease of Digestion	Lean cuts are generally easy to digest, especially when prepared in broth.	Digestibility can vary; some plant proteins may be high in fiber, which can cause digestive issues for some people when sick.
Hydration Factor	Can be cooked into hydrating soups and broths.	Can be incorporated into hydrating soups and stews.

Conclusion

While eating meat won't cure a cold instantly, it can be a valuable part of a supportive diet when you're sick. The protein and zinc found in lean meats and poultry are crucial for powering your immune system's fight against infection. Warm, comforting dishes like chicken soup provide the dual benefit of hydration and easy-to-digest nutrition. The key is to focus on a balanced, nutrient-rich diet, whether it includes meat or other protein sources, to give your body the best chance at a quick recovery. Listening to your body and prioritizing hydrating, nourishing foods are always the most important steps when under the weather.

The Role of Broth and Hydration

Warm broths, often made from meat bones, are fantastic for hydration and can provide a wealth of amino acids. These are essential for healing and strengthening gut health, which is closely linked to immune function. Bone broth can be an excellent way to get nutrients even when solid food is unappealing. Similarly, the hot liquid helps to soothe a sore throat and provide temporary relief from congestion by loosening mucus secretions. For those feeling nauseous, bland options like chicken and rice soup can be gentle on the stomach while still providing needed sustenance.

The Takeaway for Your Next Cold

Next time you feel a cold coming on, consider a bowl of classic chicken noodle soup or a nourishing beef stew. These dishes offer a powerful combination of protein, zinc, and hydration that can help support your body's natural defenses. Always prioritize a balanced diet and stay well-hydrated, but know that eating meat can indeed offer helpful benefits when you're feeling sick.

Why a Balanced Diet is Crucial, with or Without Meat

It is important to remember that no single food or nutrient is a magic bullet for curing a cold. The benefits of eating meat for a cold come from its role within a broader, balanced diet. The immune system requires a wide range of vitamins and minerals, including vitamin C from fruits and vegetables, and vitamin D from fortified foods or fish. Focusing solely on meat and neglecting other food groups would be counterproductive. A holistic approach that includes protein, fruits, vegetables, and plenty of fluids remains the most effective strategy for managing illness and promoting recovery. For a full overview of immune-boosting foods, including those outside of meat, see authoritative resources like those from health institutions.

Frequently Asked Questions

No, eating meat cannot cure a cold. Colds are caused by viruses, and no food can eliminate them. However, the nutrients in meat, like protein and zinc, can support your body's immune system as it fights the infection, potentially helping to shorten its duration.

Lean meats and poultry like chicken and turkey are ideal. They provide high-quality protein that is easy to digest. Serving them in a soup or broth can also provide the added benefit of hydration and soothing warmth.

Yes, chicken soup can be beneficial for a cold. It helps with hydration, the warm steam can relieve nasal congestion, and it provides essential nutrients. The amino acid cysteine, released when cooking chicken, may also offer mild anti-inflammatory effects.

This is a common misconception. Research has found little evidence to support a link between dairy intake and increased mucus production, but this myth is often extended to meat as well. The sensation of increased mucus may be related to the texture of foods rather than actual production.

Key nutrients include protein, which is essential for creating antibodies, and zinc, a mineral that supports immune cell function. Meat also provides important B vitamins like B6 and B12, which play a role in immune health.

Plant-based proteins can also be beneficial, providing many of the same nutrients. However, the bioavailability of minerals like zinc can be affected by compounds like phytates found in plants. A balanced intake of varied protein sources is recommended.

Yes, it is fine to eat meat with a fever, as long as you feel up to it. Your body needs nourishment and hydration to fight off the illness, and lean meat can provide the protein and minerals required for recovery.