A persistent cough is often a sign of mucus buildup in the throat and chest—a common response to colds, viruses, or respiratory infections. If not properly cleared, this congestion can extend the duration of illness or lead to more serious complications.
In the United States, nearly 37 million people suffer from chronic lung conditions such as asthma, emphysema, and bronchitis. In 2019 alone, over 534,000 deaths were attributed to respiratory diseases. The COVID-19 pandemic further highlighted the need for stronger lung health and immune support.
The good news? Certain nutrients and natural remedies can help loosen mucus, soothe the airways, and support your faster recovery.
Onions are one of the oldest cultivated vegetables and a global kitchen staple used in cooking all over the world. Packed with vitamin C, fiber and antioxidants, onions have been studied for their health benefits in respiratory health.
Studies have shown that regular consumption of onions may help to reduce the risk of cancer, cataract, DNA damage, and vascular and heart disease. Further, cooking them with garlic can even lower carcinogen formation in pan-fried meats.
Naturally low in sodium and fat-free, onions are a flavorful, antioxidant-rich addition to any meal. Why does this matter? Antioxidants help protect your body from oxidative damage—one of the root causes of inflammation and chronic disease.
In particular, quercetin is known to:
With their impressive nutrient profile, affordability, and rich flavor, it’s no wonder onions remain a go-to ingredient in kitchens and natural wellness routines alike.
Let’s explore more of what makes this humble bulb such a respiratory powerhouse.
Onions have been used for centuries in traditional medicine. They contain antioxidants like quercetin and organosulfur compounds. These compounds are retained even after cooking or refrigeration, making onions a versatile remedy
Onions and Heart Health
Onions and Cancer Risk Reduction
Onion Antioxidants
Onion-based remedies work best when paired with a healthy lifestyle. The following practices can enhance lung capacity, reduce respiratory symptoms, and support long-term breathing health.
Breathing Exercises for Stronger Lungs
Daily breathing techniques can improve how efficiently your lungs function. Two of the most effective methods include diaphragmatic breathing and pursed-lip breathing.
Spending Time in Isolated Nature
Spending time in natural environments—especially green spaces—has been shown to support lung development and mental clarity.
Onion Chest Poultice
An onion chest poultice is an old medicine treatment that is surprisingly effective for chest congestion. It is a great remedy that will improve circulation to the lungs and reduce congestion.
Ingredients:
Directions:
Benefits:
Pro Tips:
Warning: the compress can be quite hot when you first apply it to the skin so make sure that it is warm but not too hot to the touch.
It is not uncommon to experience coughing and loosening of the chest congestion during and after the application of the poultice.
Onion and Sage Cough Syrup
Sage and onion syrup soothes the throat and eases coughing. This homemade onion and sage syrup is best consumed after a few days of storage. It can be stored in the refrigerator for several months.
Ingredients:
Directions:
Benefits:
Pro Tips:
Immune-Boosting Onion Broth
If you are experiencing a sore or scratchy throat, there’s a good chance you have all the ingredients on hand to make this soothing, immune-boosting onion broth. It’s a quick remedy that works best if you sip it.
Ingredients:
Directions:
Benefits:
Pro Tips:
Onions offer time-tested support for respiratory wellness. Combine these remedies with medical care as needed.
Keep Spice World Easy Onion and Minced Garlic on hand to make healing recipes quickly. Explore more at our full recipe collection online.
Sign up for our e-newsletter for monthly seasonal recipes, latest products, tips & tricks, and exclusive Spice World coupons!
