Hopefully, the worst of the cold season has passed, but, here are some thoughts to treat this unpleasantness if the need arises.
6 Foods and Herbs That Help with Colds
While a varied diet of whole plant foods is a great base for immune health, a few “immunity superstars” have been scientifically documented to lower the risk of infection and help the body heal after contracting a viral illness. Here are seven to include in your diet on a regular basis.
Ginger Ginger has been used as a cold and flu remedy (among many other health benefits) for thousands of years. With powerful antioxidant and anti-inflammatory effects, ginger can suppress the growth of viruses that do manage to evade host defenses. You can chop ginger into dishes like curries, stir-fries, and soups, as well as grate the root, steep it in hot water, and drink it as a tea. Garlic Garlic and other vegetables in the allium family protect themselves with strong aromas that many pests don’t like. The compounds that produce these eye-watering smells are called organosulfur compounds. The one most responsible for the famous scent of garlic is allicin, which is an effective adversary against multidrug-resistant strains of E.coli, Candida albicans, and a number of human intestinal parasites and viruses. Garlic also helps prevent and treat a variety of viral infections. You can eat the raw cloves (bonus points for cutting them up or smashing them and then letting them sit for 10 minutes before ingesting; the damage triggers the formation of allicin). You can also use raw or cooked garlic in dips, spreads, salad dressings, pasta dishes, and so on.
Honey Honey is antimicrobial, which is why properly stored honey never spoils (archeologists have found perfectly delicious 2000 year old honey in excavated Egyptian tombs). It’s also antioxidant and anti-inflammatory, making it a potent immune booster. Despite its high sugar content, honey actually inhibits the growth of bacteria, fungi, and viruses. This may be due in part to honey’s high polyphenol content, as well as other healthful components. If you choose to use honey, you can add it to teas and other warm beverages, on roasted vegetables, in smoothies, and to sweeten oatmeal. Note: Many ethically-minded people are concerned about the treatment of bees, especially in commercial honey farms that may feed them high-fructose corn syrup, smoke them out of their hives, and engage in other ethically dubious practices. Local raw honey production is generally more sustainable and ethical. Also, the raw honey is the only type to purchase as any pasteurized honey has had nutritional characteristics compromised.
Turmeric Curcumin, the main active ingredient in the turmeric root, shows antiviral activity against a broad spectrum of viruses, including COVID-19. Curcumin may also be effective as a treatment for symptoms of colds, flu, and other viruses — including helping to bring down coughing and inflammation of mucous membranes. You can drink your turmeric in teas, golden milk, and smoothies; and add the spice powder to dishes such as curries, stir-fries, and roasted vegetables. It’s also a great way to add flavor and a yellow hue to scrambled tofu. Mushrooms Mushrooms are high in biologically active compounds that are tough on viruses. Good old white mushrooms are great here; there’s also evidence that so-called medicinal mushrooms provide additional immune support via their collection of polysaccharides, proteins, terpenes, melanin, and other potent compounds. Regular mushroom consumption can enhance the immune system while reducing excessive inflammation. Mushrooms are also a rich source of compounds called beta-glucans which activate the white blood cells that scour the body to fight infections.
Elderberry
Elderberry is well named, considering its many health benefits: Consume it copiously to improve your chances of living long enough to become an elder!
Regarding colds and flu, there’s evidence that elderberry may be one of the few foods that can actually reduce both the severity and duration of the illnesses. A 2019 meta-analysis of studies involving 180 participants showed that elderberry supplementation substantially reduced upper respiratory symptoms.
Researchers have concluded that elderberry may be a safe option for treating viral respiratory illness including COVID-19, because it stimulates the immune system without tipping it into a dangerous “cytokine storm.”
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