Is chicken soup really a cold remedy? What about citrus? Here is what to eat and what to avoid when you are trying to beat a cold.

Chicken soup: You should have some, and not just because Mom says so. Studies show it clears nasal passages and congestion better than other hot liquids. It also has an anti-inflammatory effect that may help your cold symptoms.

Citrus: To avoid colds, get plenty of vitamin C. Truth is, it won't keep most of us from catching one. But if you get a lot of it right before you notice symptoms, it may make you feel better and help you get rid of a cold faster.

Germ fighters: Kale, broccoli, cranberries, green tea, red onions, blueberries — all have an antioxidant called quercetin that may help you fight the common cold.

Ginger: A cup of fresh, hot ginger tea may seem just the thing when you are nursing a cold. But you don't have to wait until you have one to drink it. Some studies show this spicy root may prevent the common cold by blocking the virus.

Dairy: Dairy gets a bad rap. Common wisdom says to avoid it when you are stuffy or runny because you will make more mucus. But there is little evidence to support this. So if you crave ice cream to soothe that sore throat, go ahead and indulge.

Garlic: Scientists think garlic has some things in it that may fight the common cold. They are still figuring out how exactly, but early studies are promising.

Caffeine and alcohol: You are better off avoiding these. You need lots of liquids when you have a cold, but caffeine and alcohol are no-nos because they can dry you out. Of course, if you get a raging withdrawal headache without your morning coffee, by all means, try a little caffeinated tea instead.