i have cold and no taste for food

Losing your sense of taste during a cold is common and usually caused by:
Nasal congestion, which blocks smell (crucial for flavor perception).
Inflammation in the upper respiratory tract.
Fatigue or dehydration, which can dull taste perception.
Here’s what you can do:
Relieve nasal congestion:
Use a saline nasal spray or do a gentle steam inhalation.
Over-the-counter decongestants (like pseudoephedrine) can help, if you're not contraindicated.
Stay hydrated – drink plenty of water, warm teas, or broths.
Support your immune system:
Rest well.
Eat light, warm, nourishing meals – like soups, stews, or porridge.
Vitamin C, zinc, and honey with lemon (if no allergies or health restrictions) may help shorten duration or ease symptoms.
Stimulate your taste buds:
Try spicy or tangy foods (if your throat allows) like ginger, chili, citrus – they can cut through congestion and stimulate taste/smell.
Suck on menthol lozenges – they may help open nasal passages temporarily.
When to worry:
If loss of taste persists beyond 7–10 days, or if you also have:
High fever
Persistent cough
Shortness of breath
Ear pressure or facial pain
you should see a doctor. It could be a sinus infection, or in some cases COVID-19 or another virus