Cold sores and sore throats are common ailments that can be caused by a variety of factors. Cold sores, which are also known as fever blisters, are viral infections caused by the Herpes Simplex Virus (HSV-1).

These painful, itchy sores usually appear on or around your lips. Meanwhile, sore throats—often accompanied by coughing, sneezing, and fatigue—are typically caused by bacterial or viral infections. 

To ease discomfort from either malady, it’s important to focus on eating nutrient-rich foods that help combat cold sores and sore throats.  

Foods to Help Combat Cold Sores & Sore Throats

Vitamin C Rich Foods

Vitamin C is essential for fighting off infection. It helps reduce inflammation in the body and boosts immunity, which makes it an effective way to fight against both cold sores and sore throats.

Citrus fruits such as oranges, grapefruits, limes, and lemons are full of Vitamin C and can help reduce the symptoms associated with these illnesses. 

Other natural sources of Vitamin C include strawberries, bell peppers, broccoli, guava, papaya, kale, kiwi fruit, and Brussels sprouts.

Adding a few servings of these foods to your daily diet can help boost your immunity, so you’re better prepared to fight off any potential illnesses.  

You can also check our article on Can I Double my Valtrex Dosage for Cold Sores?

Zinc-Rich Foods

Zinc plays a key role in helping your body fight off infection by activating enzymes that are needed for cell division for healing wounds or other damaged tissue—such as what occurs with cold sores or sore throats.

To get enough zinc in your diet, try eating oysters (which contain more zinc than any other food), spinach, pumpkin seeds, and cashews. 

Eating just a few servings of any of these foods each day can give your body the extra boost it needs to fight off illness-causing viruses. 

Other Nutrient-Rich Foods

Eating a balanced diet full of fresh fruits & vegetables will provide you with many other vitamins & minerals.

That your body needs to fight off infection from cold sores & sore throats. Such as folate and iron from beans & lentils, magnesium from nuts & seeds; omega 3 fatty acids from salmon & tuna; selenium from brown rice; B vitamins from whole grains; probiotics found in yogurt; garlic & onions which are natural antimicrobials; and honey which soothes throat irritation. 

How to Incorporate These Foods into Your Diet?

Recipes That Include Food Combinations to Help Combat Cold Sores and Sore Throats

One effective way to add more of these foods into your diet is by creating dishes or snacks with them. Here are three recipes that include food combinations to help combat cold sores and sore throats: 

Chicken Soup with Sweet Potatoes

Start by cooking cubed sweet potatoes in a pot with chicken broth until they are tender. Then add cooked chicken (or tofu for a vegetarian option). Simmer for about 10 minutes before adding chopped onions, celery, garlic, ginger, turmeric, cumin, salt, and pepper to taste.

Cook for an additional 5 minutes until all of the flavors have blended together. Serve hot with a dollop of sour cream or Greek yogurt if desired. 

Ginger-Orange Smoothie

Blend together one cup almond milk, one frozen banana, one teaspoon honey, one tablespoon freshly grated ginger root, and the juice from one orange in a high-powered blender until smooth. This smoothie is packed full of anti-inflammatory ingredients that can help soothe a sore throat and boost your immunity at the same time! 

Garlic-Infused Hummus

In a food processor, blend together one can of chickpeas, 3 cloves of garlic, 1 tablespoon tahini, 2 tablespoons olive oil, ½ teaspoon oregano, and the juice from half a lemon until smooth.

Serve with sliced vegetables or crackers for a tasty and nutritious snack. The garlic provides a powerful anti-inflammatory boost that can help fight off infection from cold sores or sore throats. 

Tips on How to Add More of These Foods into Your Everyday Eating Habits

1) Stock your pantry & fridge with nutrient-rich foods.

2) When grocery shopping, choose more fresh produce and fewer processed or pre-packaged foods. 

3) Add a serving of fruit or vegetables to each meal and snack throughout the day. 

4) Incorporate different colors into meals & snacks by adding in a variety of fruits & vegetables.

5) Start your day off with a breakfast smoothie that includes yogurt, spinach, banana, and honey for an immunity boost. 

6) Pack healthy snacks to take with you throughout the day, such as trail mix, hummus with carrots, or apples with almond butter. 

7) Eat more fish by adding salmon or tuna to salads once or twice a week. 

8) Add nuts & seeds to oatmeal, salads, and other dishes for extra crunch and nutrients. 

9) Choose whole grain breads & pastas instead of white versions—they’re more nutrient-dense and better for your health. 

10) Use herbs & spices like garlic, onions, and ginger to add flavor to your dishes without adding extra calories or sodium. 

How to Prevent Cold Sores and Sore Throat Symptoms?

Proper Hygiene and Lifestyle Habits

It’s no secret that cold sores are highly contagious, which means it’s essential to practice good hygiene in order to prevent them from spreading. This includes washing hands frequently with soap and water for at least 20 seconds each time. 

Other good hygiene practices include avoiding sharing towels, lip balm, toothbrushes, drinks, or anything else that comes into direct contact with the mouth or face. Additionally, try to avoid touching your face if your hands have not been washed thoroughly. 

In addition to good hygiene habits, it’s important to take care of yourself by getting enough rest and exercise, eating nutritious foods regularly, drinking plenty of fluids (especially water), limiting alcohol consumption, and avoiding smoking or vaping altogether.

These healthy lifestyle habits will help keep your immune system strong so that you are better able to fend off any viruses or bacteria that may lead to cold sores or sore throats. 

Herbal Remedies and Supplements to Help Boost Immunity

There are many natural herbs and supplements available on the market today that can help boost your immunity against cold sores and sore throat symptoms.

Some popular options include garlic (which has antiviral properties), Echinacea (which helps stimulate the body’s production of white blood cells), and Vitamin C (which is essential for overall health). 

Additionally, Elderberry syrup has been shown in studies to reduce sore throat symptoms by up to 85%.

It’s always best to consult with a doctor before taking any supplements or herbal remedies. As they may interact with other medications you may be taking or create adverse reactions if taken incorrectly.


Cold sores and sore throats can be very uncomfortable and sometimes difficult to get rid of. However, by following good hygiene practices, eating nutritious foods that help combat cold sores and sore throats.

And taking natural supplements or herbal remedies can help you stay healthy and free of these symptoms. With some lifestyle changes and the right nutrition, you can be well on your way to a cold sore and sore throat free life!