We survived the busy holiday season, but can we make it through cold and flu season? Start the New Year strong and learn more about what you can eat, drink, and do to help boost your immune system during the cold season.
In this article:
The common cold is an upper respiratory virus affecting your nose and throat. Symptoms may include stuffy or runny nose, sore throat, cough, and mild headache or body aches. Because a cold is caused by a virus, antibiotics won’t help, so it’s important to take care of yourself while your body heals.
A healthy, active lifestyle can help you fight off seasonal illnesses:
Adding more ginger, garlic, and onion to your diet may help keep your immune system healthy. Compounds like allicin in garlic, gingerol in ginger, and quercetin in onions provide strong antibacterial, antiviral, and antifungal effects, potentially helping fight off infections and strengthen the body’s defense mechanisms. Additionally, raw garlic and garlic supplementation may aid in lowering high blood pressure and cholesterol levels.
Superfoods garlic and ginger are potential natural remedies for fighting bacteria and viruses.
Garlic contains allicin, a bioactive antibiotic that can help fight infections and bacteria when cloves are sliced, squashed, or diced. Ginger may help improve coughs, lower fevers, fight off infections, relieve headaches, and ease other symptoms associated with common colds and the flu.
Consuming Vitamin C can help to support recovery from viral infections (like the common cold and flu) and improve overall immune system function. Because our bodies don’t produce or store Vitamin C, daily intake through the foods we eat is a top priority.
You may associate Vitamin C with oranges, but you may be surprised to learn that vegetables like red bell peppers, broccoli, spinach, brussels sprouts, and onions are also good sources of Vitamin C. Plus, there’s no need to chop a whole onion! With products like Spice World Ready-to-Use Chopped Easy Onion, you can save the peeling, chopping, and tears but reap all the potential health benefits.
Antioxidant-rich ginger has been used as an alternative form of medicine throughout history. Ginger boosts immunity thanks to gingerol, the bioactive compound found in raw ginger, which may offer antimicrobial and antifungal properties. Ginger has also been shown to ease symptoms associated with the flu and the common cold. Cozy up with a mug of this Ginger Tea. It could help you clear congestion, ease nausea, and soothe sore muscles.
Ingredients
Instructions
Although garlic tea may sound unusual, it is used in many cultures to help combat the effects of the common cold and boost immunity. Nutrient-dense garlic offers many potential health benefits, so this garlic tea may be just what you need to start feeling better.
Ingredients
Instructions
This vibrant purple, cold-fighting blueberry smoothie is packed with immune-boosting ingredients, like blueberries (a great source of Vitamin C) and ginger, which may soothe sore muscles and alleviate congestion. Here’s to your health!
Ingredients
Instructions
Place all ingredients in blender and blend on high until smooth. Taste and adjust ingredients as desired. Pour into two glasses and enjoy!
Searching for other quick and easy immune-boosting beverages? Consider caffeine-free herbal teas to keep you hydrated and healthy. For the best hydration benefits from tea, choose varieties like chamomile, mint, or hibiscus.
To boost your immune system to help fight off germs during winter, it’s important to eat a healthy diet including lots of colorful fruits and vegetables and make sure you’re getting enough Vitamin C, Zinc, Selenium, and Iron. Equally important are ensuring you’re well rested (at least 7-8 hours of sleep a night for most adults), well hydrated (8-10 glasses of water a day), staying active, and managing stress in healthy ways.
Let’s start 2025 healthy, strong, and resilient during cold and flu season! As you care for yourself with high-nutrition foods, lots of water, exercise, and sleep, reach for natural remedies like garlic, ginger, and onion: You could be giving your immune system a boost to fight off cold and flu germs. Find more tips and recipes to support your healthy habits at Spice World Inc.
Don’t fall for the viral (no pun intended) videos of people clearing congestion by putting garlic cloves up their nose! Putting garlic cloves in your nose can actually make your symptoms worse. Try these safe natural remedies instead:
While there isn’t one guaranteed immune booster, many nutrients play a key role in immune health. These include:
Stage 1: Early (Days 1 to 3)
Within one to three days of picking up a cold virus, you may notice a tickle in your throat. About half of all people with colds report a tickly or sore throat as their first symptom. Other common cold symptoms you may experience during this early stage include:
Stage 2: Active (Days 4 to 7)
Symptoms typically worsen or peak during this stage. You’re most contagious at this stage. At this stage you may also experience:
Stage 3: Late (Days 8 to 10)
Colds usually begin to wind down during this stage, but some symptoms can persist, including a nagging cough that can last up to two months after a respiratory infection. If your symptoms get worse and/or your fever returns, make a trip to a healthcare provider. You may have developed another infection or a complication such as bronchitis, sinusitis, or pneumonia.
Spice World – Health
Spice World – 10 Health Benefits of Onions
Spice World – Top 8 Health Benefits of Garlic
WebMD – Health Benefits of Onions
Spice World – Ready-to-Use Chopped Easy Onion
PubMed – Gingerol Benefits
Spice World – Easy Ginger Tea with Lemon
Spice World – Ready-to-Use Minced Ginger
Spice World – Garlic and Honey Tea
Spice World – Fresh Garlic
The Healthy Toast – Blueberry Smoothie
Food & Wine – Best Matcha Powder
Bon Appétit – Vegan Protein Powder
CVS – NeilMed Sinus Rinse Kit
Spice World – Onion Poultice Recipe
Mayo Clinic – Nutrients for Immune Health
Spice World Inc.
Sign up for our e-newsletter for monthly seasonal recipes, latest products, tips & tricks, and exclusive Spice World coupons!
