It’s that time of year again—your coworkers are sick, you develop a runny nose or sore throat, and you desperately want to avoid getting a cold or the flu. Luckily, Mother Earth has gifted us with some foods that help to fight infection and inflammation.
It’s important to note that viral infections like colds must run their course, meaning you can’t do anything to get rid of them. What you can do is take a preventative approach and keep your immune system healthy so you can avoid getting sick, but even if you have symptoms, eating these ten foods will help lessen the severity of illness.
1. Water
It seems redundant but staying hydrated is top priority when your body is fighting illness. Water helps our organs function at their full capacity, and some organs, like detoxifying kidneys, are key to removing viruses and harmful bacteria from our system. Water delivers nutrients throughout our bodies, and it helps break up excess mucus. And especially when you’re blowing your nose often, it’s important to replace the electrolytes lost during this time. As soon as you or someone you’ve been around shows signs of being sick, start flooding your body with plenty of water to stay hydrated.
2. Garlic
Raw garlic has antimicrobial and antifungal properties which help to fight infection, so add it to your smoothies or even eat it plain. While there is some scientific debate on whether it actually helps cure colds, there are several studies uplifting the benefits of garlic for this purpose, and it has been used medicinally for centuries in ancient healing practices. If you sense a cold coming on, make sure to include a bit of raw garlic in your diet.
3. Turmeric + Black Pepper
Turmeric is a basic anti-inflammatory spice that also comes packed with antioxidants and anti-bacterial properties. These properties come from the yellow chemical compound in turmeric called curcumin. It is important to note that curcumin is best accessed by the body when combined with piperine, the main active alkaloid in black pepper, so make sure to combine your turmeric with black pepper however you take it—whether in soups, teas, or vegetable dishes.
4. Ginger
Ginger greatly aids the body’s wellness, so increase your intake as soon as your throat is sore, your stomach is upset, or you feel a virus getting the best of you. With antibacterial, antiviral, anti-inflammatory, and antioxidant properties, ginger can help fight infection, kill viruses, soothe a sore throat, and protect your cells from damage. These properties are only found in fresh ginger root, however; dried ground ginger won’t be of much use, so add some fresh ginger to smoothies and soups. Even better, brew your own fresh ginger tea, using a recipe like one of these from Sencha Tea Bar.
5. Citrus
Vitamin C is vastly beneficial to your immune system, but here’s the catch: it doesn’t do a lot of good after you’re symptomatic. That means that it’s best to eat citrus fruits, which are rich in vitamin C, before you get sick. Including oranges, grapefruits, limes, lemons, and other citrus fruits in your diet will help keep your immune system at its best and able to fight off viruses and infections.
6. Chicken Soup
You’ve heard chicken soup heals a cold, and you may have even experienced this phenomenon yourself. Why has this comfort food been used to confront illness for centuries? The short answer is that chicken stock or bone broth is rich in vital minerals like zinc, magnesium, calcium, and phosphorus. The vegetables in soup are rich in phytonutrients; the chicken contains carnosine, which aids in reducing congestion and inflammation; the glucosamine from the meat and bones helps repair the digestive lining in our stomachs. On top of all that, chicken soup is a soothing comfort food, so if you’re feeling under the weather, a bowl of hot chicken soup will heal you on all levels.
Pro tip: if possible, use chicken that has been pasture-raised and humanely cared for. Beside reducing disease in the animal itself, energy that has circulated through the life cycle of the chicken to you will be more healing if it is coming from an animal that has lived a healthy and happy life.
7. Honey
Everyone knows some hot water and honey helps soothe a sore throat, but honey does more than make you just feel better. The anti-inflammatory and antimicrobial properties in honey help to relieve flu symptoms and kill off the bad microbes in your body. While honey has a high sugar content, it also contains many minerals, vitamins, and antioxidants. Manuka honey has been shown to have the most optimal healing affects, so it’s worth the extra expense if you can spare it. Don’t worry if manuka honey isn’t it your budget, however; any raw honey will work its magic and get your body feeling good again.
8. Cinnamon
Cinnamon is another ingredient that helps your overall immune system’s health. With high anti-inflammatory properties and antioxidants, this spice is an easy way to sneak some immunity boosters into your food. Cinnamon helps fight bacterial and fungal infections and has been shown to help heal a multitude of illnesses, so think of this spice as a general wellness ingredient and use it liberally when flu season approaches. You can even mix it with honey to combine healing powers (plus, cinnamon and honey taste great together).
9. Bone Broth
Made from the bones of chickens, cows, and other animals, bone broth pulls all of the collagen, protein, and minerals from the bones and steeps them into a rich nutritious broth. For many of the same ways that chicken soup helps soothe a flu-ridden body, bone broth is hydrating and filled with nutrients that your body needs to lessen the severity of viral infections like the flu. Bone broth is versatile, too, so drink it hot or cold, use it in soups and other meals, and even add it to your smoothies, coffee, and other drinks.
10. Leafy Greens
Deep green leafy veggies are loaded with polyphenols and other nutrients that your body needs to recover from being sick, and to build a health immune system that can fight off viruses. Polyphenols are a compound that act as antioxidants and reduce inflammation. Deep coloring indicates high polyphenol content, so iceberg lettuce is not your best option—think kale, microgreens, spinach, cabbage, arugula, and collard greens. Greens are super versatile and easy to add into your diet; put them in smoothies, mix them into eggs, cook them into soups and veggie dishes, or just grab a large handful and sauté them with coconut or sesame oil and add a bit of seasoning.
The best way to fight illness and prepare yourself for flu season is to take a proactive preventative approach, which means keeping your immune system in tip-top shape and feeding yourself the best foods. Avoid sugar, alcohol, and caffeine, get lots of rest, and focus on adding these ten healing foods into your diet. Remember, get creative, try new ways of eating the same ingredients, and cook and eat mindfully. Taking care of yourself, whether before or during a bout with a virus, is the best way to keep your body at its best and live a balanced life.
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