{"id":40493,"date":"2026-02-02T09:14:11","date_gmt":"2026-02-02T17:14:11","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=40493"},"modified":"2026-09-15T00:30:36","modified_gmt":"2026-09-15T07:30:36","slug":"natural-cold-remedies","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/natural-cold-remedies\/","title":{"rendered":"Whole Food Cold Remedies That Work &amp; How to Prevent Colds"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">What do the following sayings have in common?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cMay you live to 100!\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cTo your health!\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cMay God forgive you!\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cGod bless you!\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cElation!\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cGo away, kitten!\u201d<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you guessed, \u201cThis is how <\/span><a href=\"https:\/\/www.atlasobscura.com\/articles\/sneeze-bless-you-response\"><span style=\"font-weight: 400;\">various cultures respond<\/span><\/a><span style=\"font-weight: 400;\"> to a sneeze,\u201d (in Mandarin, German, Amharic, English, Arabic, and Serbian), then you win today\u2019s prize, which is the rest of this article on how to prevent sneezing (and coughing and running a fever) through natural means.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(Why \u201cGo away, kitten\u201d? In Serbian, that phrase has an onomatopoeic similarity to the sound of a sneeze. It\u2019s as though an English speaker responded to a sneeze with, \u201cI choose!\u201d)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we get to it, though, here\u2019s one more cool word that I found during my research: <\/span><a href=\"https:\/\/www.merriam-webster.com\/dictionary\/sternutation\"><span style=\"font-weight: 400;\">sternutation<\/span><\/a><span style=\"font-weight: 400;\">. It means \u201cthe act or noise of sneezing,\u201d and if you use it in casual conversation, your friends will be extremely impressed with you (or not, depending on what they think of fancy words about sneezing).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that we\u2019ve gotten the linguistics out of the way, let\u2019s talk about the thing itself: What exactly is a cold, and how do you keep from getting one? And if you do get sick, are there natural cold remedies to shorten the duration and reduce your misery?<\/span><\/p>\n<h2>What Is a Cold?<\/h2>\n<figure id=\"attachment_40513\" aria-describedby=\"caption-attachment-40513\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40513\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1271502114.jpg\" alt=\"Sick mature woman wrapped blanket blowing running nose, feeling unhealthy\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1271502114.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1271502114-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1271502114-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1271502114-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-40513\" class=\"wp-caption-text\">iStock.com\/fizkes<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">The common cold is a viral infection of the nose and throat (upper respiratory tract) that typically causes inflammation in these areas. <strong>There isn\u2019t just one \u201ccommon cold\u201d<\/strong>: several viruses, including <\/span><a href=\"https:\/\/www.lung.org\/lung-health-diseases\/lung-disease-lookup\/facts-about-the-common-cold\"><span style=\"font-weight: 400;\">rhinoviruses<\/span><\/a><span style=\"font-weight: 400;\"> (accounting for about 40% of all colds), parainfluenza, <\/span><a href=\"https:\/\/www.lung.org\/lung-health-diseases\/lung-disease-lookup\/rsv\"><span style=\"font-weight: 400;\">respiratory syncytial virus (RSV)<\/span><\/a><span style=\"font-weight: 400;\">, and some of the now-infamous coronaviruses (but not the COVID-19 varieties), can all lead to the symptoms we associate with a cold.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Symptoms of a cold may include a stuffy, runny nose; a scratchy, tickly throat; watery eyes; a low-grade fever; and sneezing (\u201cMay cleanliness\/purity be bestowed upon you!\u201d \u2014 Persian).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And having a cold often means missing school or work and not being able to participate in social engagements. One thing to come out of the COVID-19 pandemic is that it\u2019s become far more socially acceptable to stay home when you have symptoms so that you can get better faster, and to wear a mask if going out in public while ill, so you might be less likely to infect others in the process.<\/span><\/p>\n<h2>Treating the Common Cold<\/h2>\n<p><span style=\"font-weight: 400;\">For a bad cold that persists, many people go to the doctor. And sometimes mainstream medicine is the answer, especially if the illness lasts a long time and becomes progressively more severe. The problem is that doctors sometimes prescribe antibiotics to treat illness without taking the time to diagnose the cause. And while antibiotics can be effective against bacterial infections, they do nothing to treat viruses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unwarranted prescription of antibiotics isn\u2019t benign; it\u2019s not just a case of a medicine not working. The overuse and <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/antibiotic-resistance-factory-farms\/\"><span style=\"font-weight: 400;\">misuse of antibiotics<\/span><\/a><span style=\"font-weight: 400;\"> over time have led to the evolution of drug-resistant superbugs, which have rendered some of the traditional antibiotics more or less <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4378521\/\"><span style=\"font-weight: 400;\">useless<\/span><\/a><span style=\"font-weight: 400;\">. (And don\u2019t get me started on how the misuse and overuse of antibiotics in industrial meat production is turning livestock into superbug factories!)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, on an individual level, antibiotics kill many of the good bacteria in your microbiome, which can compromise not only your digestion but also your immune system. (For more on antibiotics, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/antibiotic-resistance-factory-farms\/\"><span style=\"font-weight: 400;\">see our article here<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If antibiotics aren\u2019t the answer, what is? Pharmacies stock entire aisles of medicines that promise to make life with a cold less miserable. Some drugs are for prevention, and others for shortening the duration of the discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prescription drugs and over-the-counter medications, as helpful as they can sometimes be, may also cause unpleasant or harmful side effects. One of the most common sinus meds, oxymetazoline hydrochloride (brand names include Afrin, Dristan, and Sinex), has been <\/span><a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/Oxymetazoline\"><span style=\"font-weight: 400;\">documented<\/span><\/a><span style=\"font-weight: 400;\"> to produce the following side effects: burning or stinging in the nose, increased nasal discharge, dryness inside your nose, nervousness, dizziness, headache, nausea, trouble sleeping, and \u2014 wait for it \u2014 sneezing (\u201cA good sign hopefully!\u201d \u2014 Kurdish).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A combination flu and cold medication containing brompheniramine, pseudoephedrine, and dextromethorphan <\/span><a href=\"https:\/\/healthy.kaiserpermanente.org\/health-wellness\/drug-encyclopedia\/drug.bromfed-dm-2-mg-30-mg-10-mg-5-ml-oral-syrup.156741\"><span style=\"font-weight: 400;\">can cause<\/span><\/a><span style=\"font-weight: 400;\"> side effects such as drowsiness, dizziness, blurred vision, upset stomach, nausea, and nervousness \u2014 none of which sound like fun to me.<\/span><\/p>\n<h3>Turning to Natural Cold Remedies<\/h3>\n<figure id=\"attachment_40515\" aria-describedby=\"caption-attachment-40515\" style=\"width: 1365px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40515\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1307996437.png\" alt=\"ginger selling vegetables to customers\" width=\"1365\" height=\"768\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1365,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1307996437.png 1365w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1307996437-300x169.png 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1307996437-1024x576.png 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1307996437-768x432.png 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/><figcaption id=\"caption-attachment-40515\" class=\"wp-caption-text\">iStock.com\/Beyhes Evren<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">So it\u2019s no wonder more and more people are turning to natural remedies to keep themselves well or return themselves to wellness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While some natural remedies don\u2019t yet have loads of scientific evidence to support them, that doesn\u2019t mean they don\u2019t help. Research costs money and takes time, and plants don\u2019t have Big Pharma backing them up to fund expensive studies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nevertheless, a growing body of research is finding that a number of herbs, spices, and foods can help train your immune system to fight colds more effectively. Certain lifestyle tweaks may also give you a leg up on your immunity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what are they? What lifestyle strategies, natural foods, and ingredients can keep you from getting sick in the first place? And what non-pharmaceutical remedies are actually effective in relieving symptoms and shortening the duration of a cold if you do get infected?<\/span><\/p>\n<h2>How to Prevent a Cold in the First Place<\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s begin by looking at five powerful lifestyle strategies that not only reduce your likelihood of catching a cold but also protect your health in many other ways.<\/span><\/p>\n<h3>Get Enough Sleep<\/h3>\n<figure id=\"attachment_40517\" aria-describedby=\"caption-attachment-40517\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40517\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1316229396.jpg\" alt=\"Shot of a young woman sleeping in her bed at home\" width=\"1254\" height=\"837\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1316229396.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1316229396-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1316229396-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1316229396-768x513.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-40517\" class=\"wp-caption-text\">iStock.com\/LaylaBird<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\"><strong>One of the most important healthy habits is to get at least seven hours of sleep per night.<\/strong> And don\u2019t be embarrassed if you need more; for adults, \u201cnormal\u201d sleep duration ranges from <\/span><a href=\"https:\/\/www.cdc.gov\/sleep\/about\/\"><span style=\"font-weight: 400;\">7\u20139 hours<\/span><\/a><span style=\"font-weight: 400;\"> of shut-eye every 24 hours.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could fill several books with what we\u2019re learning about the <\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/benefits-of-sleep\"><span style=\"font-weight: 400;\">benefits of sleep<\/span><\/a><span style=\"font-weight: 400;\">, including memory consolidation, mood stabilization, and insight formation. But one thing that\u2019s been clear for a long time is that <strong>sleep <\/strong><\/span><strong><a href=\"https:\/\/www.nih.gov\/news-events\/news-releases\/nih-funded-study-shows-sound-sleep-supports-immune-function\">supports your immune system<\/a><\/strong><span style=\"font-weight: 400;\">, and you need enough of it on a regular basis for optimal protection from pathogens.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Not sleeping leads to inflammation in the body, which increases your chances of catching a cold.<\/strong> A dramatic <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26118561\/\"><span style=\"font-weight: 400;\">2015 study<\/span><\/a><span style=\"font-weight: 400;\"> exposed 164 healthy adults to a common-cold-causing rhinovirus and watched them for symptoms over the next 5 days. Those who slept fewer than six hours per night (as measured by a biometric sensor rather than the highly unreliable self-report) were more than four times as likely to catch a cold as those who slept for seven or more hours.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you get 7\u20139 hours per night, especially if you have difficulty falling or staying asleep? Here are a couple of in-depth articles that will help you drift off to dreamland \u2014 and keep you well-rested:<\/span><\/p>\n<ul>\n<li><a style=\"font-size: revert;\" href=\"https:\/\/foodrevolution.org\/blog\/how-to-sleep-better-with-diet-and-lifestyle\/\">Sleep Hacks: How to Sleep Better with Diet and Lifestyle<\/a><\/li>\n<li><a style=\"font-size: revert;\" href=\"https:\/\/foodrevolution.org\/blog\/food-and-drinks-for-better-sleep\/\">What to Eat (and Drink) for Better Sleep<\/a><\/li>\n<\/ul>\n<h3>Minimize Stress<\/h3>\n<figure id=\"attachment_40519\" aria-describedby=\"caption-attachment-40519\" style=\"width: 1224px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40519\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337381863.jpg\" alt=\"Reduce stress level flat style design concept vector illustration.\" width=\"1224\" height=\"857\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1224,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337381863.jpg 1224w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337381863-300x210.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337381863-1024x717.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337381863-768x538.jpg 768w\" sizes=\"auto, (max-width: 1224px) 100vw, 1224px\" \/><figcaption id=\"caption-attachment-40519\" class=\"wp-caption-text\">iStock.com\/Mironov Konstantin<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Your body responds to perceived threats with stress. And that stress has a beneficial evolutionary purpose \u2014 it can help you survive. The problem isn\u2019t that your body automatically revs up to run away from a predator. It\u2019s that our minds can see threats \u2014 and instruct our bodies to react against them \u2014 on a chronic basis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The alarm clock going off? Stress response. An unfriendly email from a coworker? Stress response. A traffic jam on the freeway? Fight or flight, baby, even if it\u2019s completely pointless from a survival standpoint.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being chronically stressed wastes huge amounts of energy, and a lot of that energy comes from an immune system that\u2019s in constant reaction mode. Over time, <strong>chronic stress can exhaust your immune system and <\/strong><\/span><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24798553\/\">lower immunity<\/a><\/strong><span style=\"font-weight: 400;\">, leading to a reduction in the number of natural killer cells in your body. This leaves you more susceptible to viruses and bacteria.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re also learning that the link between stress and immune impairment goes beyond simple exhaustion. Under acute stress, your body responds differently to pathogens and autoimmune threats. If you\u2019re under a lot of acute stress <\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/13\/21\/6394\"><span style=\"font-weight: 400;\">during a viral infection<\/span><\/a><span style=\"font-weight: 400;\">, your body is less able to marshal an effective immune response.<\/span><\/p>\n<h3><span style=\"color: revert; font-size: 1.75rem;\">Exercise<\/span><\/h3>\n<figure id=\"attachment_40521\" aria-describedby=\"caption-attachment-40521\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40521\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1436388594.jpg\" alt=\"2 senior Chinese men running on treadmill in gym together\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1436388594.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1436388594-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1436388594-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1436388594-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-40521\" class=\"wp-caption-text\">iStock.com\/Edwin Tan<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">While moderate exercise can enhance the effectiveness of the immune system (as well as improve metabolic health, brain health, mood, and self-control), that doesn\u2019t necessarily mean that more is always better. <strong>It turns out that frequent rounds of high-intensity exercise can actually <\/strong><\/span><strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7149380\/\">lower immunity<\/a><\/strong><span style=\"font-weight: 400;\"><strong>.<\/strong> There\u2019s a phenomenon known as \u201c<\/span><a href=\"https:\/\/www.livestrong.com\/article\/505632-getting-sick-after-running-a-marathon\/\"><span style=\"font-weight: 400;\">runner\u2019s flu<\/span><\/a><span style=\"font-weight: 400;\">,\u201d which refers to the not-uncommon experience of a runner getting sick a few days after a long and grueling race, such as a marathon.<\/span><\/p>\n<p><strong>But if you keep it moderate, a regular exercise routine can trigger your immune system to produce <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6523821\/\">anti-inflammatory and antioxidant effects<\/a><\/strong><span style=\"font-weight: 400;\"><strong> throughout your body.<\/strong> A 2021 meta-analysis found that higher levels of habitual physical activity \u2014 somewhere between 15 and 120 minutes, 1\u20135 times a week \u2014 are associated with a <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8056368\/\"><span style=\"font-weight: 400;\">31% lower risk<\/span><\/a><span style=\"font-weight: 400;\"> of \u201ccommunity-acquired\u201d (a fancy way of saying someone coughed on you and got you sick) infection, and even greater protection against dying from such a disease.<\/span><\/p>\n<h3>Wash Your Hands<\/h3>\n<figure id=\"attachment_40523\" aria-describedby=\"caption-attachment-40523\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40523\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1182622704-1.jpg\" alt=\"iStock.com\/Moyo Studio\" width=\"1254\" height=\"837\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1182622704-1.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1182622704-1-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1182622704-1-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1182622704-1-768x513.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-40523\" class=\"wp-caption-text\">iStock.com\/Moyo Studio<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">I always knew it was a good idea to wash my hands, but until I started researching this article, I had no idea how often was often enough. Then I came across this <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8033386\/\"><span style=\"font-weight: 400;\">2021 meta-analysis<\/span><\/a><span style=\"font-weight: 400;\">, which found that people who washed their hands more than 10 times a day had a 41% lower risk of disease than those who washed less. The researchers concluded: \u201cThe more frequently hands were washed, the lower [the] risk of disease. So far, however, there is no high-quality evidence indicating the best range of hand washing frequency for disease prevention.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, don\u2019t go overboard to the point where your hands are dry, cracked, or irritated.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use actual soap, rather than hand sanitizers. A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22246844\/\"><span style=\"font-weight: 400;\">2012 study<\/span><\/a><span style=\"font-weight: 400;\"> found that ethanol-based sanitizers did not kill rhinoviruses, whereas scrubbing with soap and water did the trick.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And beware: <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6101359\/\"><span style=\"font-weight: 400;\">Antibacterial soaps<\/span><\/a><span style=\"font-weight: 400;\"> are no more effective than regular ones and have the added disadvantage of altering the skin and gut microbiomes. Plus, they can harm the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7368658\/\"><span style=\"font-weight: 400;\">environment<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>When washing, go for a good lather (public health experts <a href=\"https:\/\/newsroom.clevelandclinic.org\/2024\/10\/14\/how-often-should-you-wash-your-hands\">recommend<\/a><\/strong><span style=\"font-weight: 400;\"><strong> scrubbing for at least 20 seconds, or a round of \u201cHappy Birthday to You\u201d), as soap tends to work mechanically rather than chemically.<\/strong> The lather forms pockets called <\/span><a href=\"https:\/\/www.cdc.gov\/clean-hands\/faq\/\"><span style=\"font-weight: 400;\">micelles<\/span><\/a><span style=\"font-weight: 400;\"> that trap and remove germs, harmful chemicals, and dirt from your hands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And get in the habit of not touching your eyes, mouth, or nose with unwashed hands to prevent virus transmission through mucous membranes.<\/span><\/p>\n<h3>Eat a Diet Rich in Whole Plant Foods<\/h3>\n<figure id=\"attachment_40525\" aria-describedby=\"caption-attachment-40525\" style=\"width: 2560px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40525\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1151268627-1-scaled.jpg\" alt=\"healthy lifestyle good life organic food vegetables close-up portrait of happy cute\" width=\"2560\" height=\"1621\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2560,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1151268627-1-scaled.jpg 2560w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1151268627-1-scaled-300x190.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1151268627-1-scaled-1024x648.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1151268627-1-scaled-768x486.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1151268627-1-scaled-1536x973.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1151268627-1-scaled-2048x1297.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1151268627-1-scaled-2000x1266.jpg 2000w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption id=\"caption-attachment-40525\" class=\"wp-caption-text\">iStock.com\/Povozniuk<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Your immune system <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/what-helps-with-covid-19-food-and-nutrients\/\"><span style=\"font-weight: 400;\">thrives<\/span><\/a><span style=\"font-weight: 400;\"> on <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/how-to-boost-immune-system\/\"><span style=\"font-weight: 400;\">good nutrition<\/span><\/a><span style=\"font-weight: 400;\">, while poor eating habits can weaken it. Just like us, plants have to defend themselves against pathogens. And since they can\u2019t run away, they rely on chemical means to repel and destroy harmful bacteria, viruses, and fungi. When you eat those plants, you ingest some of those compounds for your own immune system to deploy. Thus, food is one of the best types of natural cold remedies.\u00a0<\/span><\/p>\n<p><strong>One class of immune-boosting plant nutrients is <a href=\"https:\/\/foodrevolution.org\/blog\/what-are-antioxidants\/\">antioxidants<\/a><\/strong><span style=\"font-weight: 400;\"><strong>, which are essential for disease prevention.<\/strong> While all foods contain some antioxidants, plant foods are the primary source, averaging <\/span><a href=\"https:\/\/nutritionfacts.org\/topics\/antioxidants\/\"><span style=\"font-weight: 400;\">64 times more antioxidants<\/span><\/a><span style=\"font-weight: 400;\"> than animal-based foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole plant foods also contain several micronutrients that have been shown to protect against viral illnesses, including <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/zinc-benefits\/\"><span style=\"font-weight: 400;\">zinc<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/foodrevolution.org\/puralityhealth-vitaminc\"><span style=\"font-weight: 400;\">vitamin C<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/vitamin-a-benefits-side-effects-best-sources\/\"><span style=\"font-weight: 400;\">vitamin A<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>7 Foods and Herbs That Help with Colds<\/h2>\n<p><span style=\"font-weight: 400;\">While a varied diet of whole plant foods is a great base for immune health, a few \u201cimmunity superstars\u201d 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 regularly that are both delicious and effective.<\/span><\/p>\n<h3>Ginger<\/h3>\n<figure id=\"attachment_40527\" aria-describedby=\"caption-attachment-40527\" style=\"width: 2450px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40527\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-647402644.jpg\" alt=\"ginger root and ginger powder in the bowl\" width=\"2450\" height=\"1629\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2450,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-647402644.jpg 2450w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-647402644-300x199.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-647402644-1024x681.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-647402644-768x511.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-647402644-1536x1021.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-647402644-2048x1362.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-647402644-2000x1330.jpg 2000w\" sizes=\"auto, (max-width: 2450px) 100vw, 2450px\" \/><figcaption id=\"caption-attachment-40527\" class=\"wp-caption-text\">iStock.com\/pilipphoto<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6616534\/\"><span style=\"font-weight: 400;\">prevent viruses from attaching to cells<\/span><\/a><span style=\"font-weight: 400;\"> and can also suppress the growth of viruses that do manage to evade host defenses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can chop ginger for dishes like curries, stir-fries, and soups, grate the root, steep it in hot water, and drink it as a tea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on ginger, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/ginger-benefits-and-side-effects\/\"><span style=\"font-weight: 400;\">see our article here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3>Garlic<\/h3>\n<figure id=\"attachment_40529\" aria-describedby=\"caption-attachment-40529\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40529\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1366928508.jpg\" alt=\"Garlic powder in wooden bowl and bulb of garlic isolated on wooden table background. Top view. Flat lay.\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1366928508.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1366928508-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1366928508-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1366928508-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-40529\" class=\"wp-caption-text\">iStock.com\/Everyday better to do everything you love<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Garlic and other vegetables in the <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/allium-vegetables\/\"><span style=\"font-weight: 400;\">allium family<\/span><\/a><span style=\"font-weight: 400;\"> protect themselves with strong aromas that many pests don\u2019t like. The compounds that produce these eye-watering smells are called organosulfur compounds. The one most responsible for the famous garlic scent is allicin, which <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10594976\"><span style=\"font-weight: 400;\">research shows<\/span><\/a><span style=\"font-weight: 400;\"> is an effective adversary against multidrug-resistant strains of <\/span><i><span style=\"font-weight: 400;\">E. coli<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">Candida albicans<\/span><\/i><span style=\"font-weight: 400;\">, and a number of human intestinal parasites and viruses.<\/span><\/p>\n<p><strong>Garlic also helps <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7434784\/\">prevent and treat<\/a><\/strong><span style=\"font-weight: 400;\"><strong> a variety of viral infections.<\/strong> 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. I have yet to discover any good garlic-based desserts, however. (No,<\/span> <a href=\"https:\/\/www.saveur.com\/article\/recipes\/roasted-garlic-ice-cream\/\"><span style=\"font-weight: 400;\">garlic ice cream<\/span><\/a><span style=\"font-weight: 400;\">. Just, no.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For much more about the health benefits of the entire allium family, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/allium-vegetables\/\"><span style=\"font-weight: 400;\">check out our comprehensive article here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you\u2019re interested in growing your own garlic, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/how-to-grow-garlic\/\"><span style=\"font-weight: 400;\">here\u2019s a guide for gardeners<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"color: revert; font-size: 1.75rem;\">Honey<\/span><\/h3>\n<figure id=\"attachment_40530\" aria-describedby=\"caption-attachment-40530\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40530\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-173687528.jpg\" alt=\"Honey on Burlap\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-173687528.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-173687528-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-173687528-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-173687528-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-40530\" class=\"wp-caption-text\">iStock.com\/Pannonia<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\"><strong>Honey is antimicrobial, which is why properly stored honey never spoils<\/strong> (archeologists have found perfectly delicious <\/span><a href=\"https:\/\/www.smithsonianmag.com\/science-nature\/the-science-behind-honeys-eternal-shelf-life-1218690\/\"><span style=\"font-weight: 400;\">2,000-year-old honey<\/span><\/a><span style=\"font-weight: 400;\"> in excavated Egyptian tombs). It\u2019s also antioxidant and anti-inflammatory, making it a potent immune booster.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite its high sugar content, honey actually <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5424551\/\"><span style=\"font-weight: 400;\">inhibits the growth and proliferation<\/span><\/a><span style=\"font-weight: 400;\"> of bacteria, fungi, and viruses. This may be due in part to honey\u2019s high polyphenol content and other healthful components.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the first year of the pandemic, researchers studied honey for its potential to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7750705\/\"><span style=\"font-weight: 400;\">deactivate viruses like COVID-19<\/span><\/a><span style=\"font-weight: 400;\">, which are typically shielded from the immune system by a protective outer layer, akin to how an envelope protects a letter.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36420866\/\"><span style=\"font-weight: 400;\">2023 study<\/span><\/a><span style=\"font-weight: 400;\"> out of Pakistan found that participants with COVID-19 who were given honey infused with black cumin seed (<\/span><i><span style=\"font-weight: 400;\">Nigella sativa<\/span><\/i><span style=\"font-weight: 400;\">) felt better much faster \u2014 about twice as fast as the control group. Their symptoms went away quicker, the virus cleared from their bodies earlier, and fewer people died, especially in the group with severe illness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you choose to use honey, you can add it to <\/span><a href=\"https:\/\/foodrevolution.org\/piquetea\"><span style=\"font-weight: 400;\">teas<\/span><\/a><span style=\"font-weight: 400;\"> and other warm beverages, to roasted vegetables, in smoothies, and to sweeten oatmeal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Note<\/strong>: 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. <\/span><a href=\"https:\/\/www.agriculturejournal.net\/archives\/2023\/vol5issue2\/PartA\/6-1-16-131.pdf\"><span style=\"font-weight: 400;\">Local, small-scale, unfiltered, raw, and organic honey<\/span><\/a><span style=\"font-weight: 400;\"> production is generally more sustainable and ethical. In contrast to large-scale commercial honey operations, smaller and environmentally mindful honey production is less likely to contribute to negative ecological impacts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if honey consumption doesn\u2019t align with your ethical sensibilities \u2014 no worries. Many other fabulous foods can help strengthen your immunity.<\/span><\/p>\n<h3><span style=\"color: revert; font-size: 1.75rem;\">Turmeric<\/span><\/h3>\n<figure id=\"attachment_40532\" aria-describedby=\"caption-attachment-40532\" style=\"width: 1254px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40532\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-505751448.jpg\" alt=\"turmeric\" width=\"1254\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1254,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-505751448.jpg 1254w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-505751448-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-505751448-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-505751448-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><figcaption id=\"caption-attachment-40532\" class=\"wp-caption-text\">iStock.com\/AD077<\/figcaption><\/figure>\n<p><a href=\"https:\/\/foodrevolution.org\/blog\/health-benefits-of-curcumin\/\"><span style=\"font-weight: 400;\">Curcumin<\/span><\/a><span style=\"font-weight: 400;\">, the main active ingredient in the turmeric root, shows <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7299138\/\"><span style=\"font-weight: 400;\">antiviral activity<\/span><\/a><span style=\"font-weight: 400;\"> against a broad spectrum of viruses, including COVID-19. It also has <\/span><a href=\"https:\/\/www.scirp.org\/journal\/paperinformation.aspx?paperid=84389\"><span style=\"font-weight: 400;\">anti-fatigue properties<\/span><\/a><span style=\"font-weight: 400;\">, which could be valuable in managing long COVID.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Curcumin may also be <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7590269\/\"><span style=\"font-weight: 400;\">effective as a treatment<\/span><\/a><span style=\"font-weight: 400;\"> for symptoms of colds, flu, and other viruses, including helping reduce coughing and inflammation of mucous membranes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You get even greater benefits when you combine turmeric with black pepper, which can <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5664031\/\"><span style=\"font-weight: 400;\">boost curcumin bioavailability<\/span><\/a><span style=\"font-weight: 400;\"> substantially.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can drink your turmeric in <\/span><a href=\"https:\/\/foodrevolution.org\/piquetea\"><span style=\"font-weight: 400;\">teas<\/span><\/a><span style=\"font-weight: 400;\">, golden milk, and smoothies, and add the <\/span><a href=\"https:\/\/foodrevolution.org\/burlapandbarrel-newharvestturmeric\"><span style=\"font-weight: 400;\">spice powder<\/span><\/a><span style=\"font-weight: 400;\"> to dishes such as curries, stir-fries, and roasted vegetables. It\u2019s also a great way to add flavor and a yellow hue to scrambled tofu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on the health benefits of turmeric, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/health-benefits-of-curcumin\/\"><span style=\"font-weight: 400;\">check out this article<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A potent anti-inflammatory curcumin supplement we like, which includes both turmeric and ginger along with DHA, is Purality Health\u2019s <\/span><a href=\"https:\/\/foodrevolution.org\/puralityhealth-curcumingold\"><span style=\"font-weight: 400;\">Curcumin Gold<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3>Tea (and other warm beverages)<\/h3>\n<figure id=\"attachment_40534\" aria-describedby=\"caption-attachment-40534\" style=\"width: 1258px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40534\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-466073662.jpg\" alt=\"Tea cup on saucer, with tea being poured,\" width=\"1258\" height=\"833\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1258,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-466073662.jpg 1258w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-466073662-300x199.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-466073662-1024x678.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-466073662-768x509.jpg 768w\" sizes=\"auto, (max-width: 1258px) 100vw, 1258px\" \/><figcaption id=\"caption-attachment-40534\" class=\"wp-caption-text\">iStock.com\/WiroKlyngz<\/figcaption><\/figure>\n<p><strong>Any <a href=\"https:\/\/foodrevolution.org\/blog\/warm-and-relaxing-drinks\/\">warm beverage<\/a> can help you feel better by relieving cold symptoms, hydrating you, and helping regulate your body temperature. <\/strong><a href=\"https:\/\/foodrevolution.org\/blog\/tea-health-benefits\/\"><span style=\"font-weight: 400;\">Tea<\/span><\/a><span style=\"font-weight: 400;\">, in particular (meaning beverages made from the leaves of the <\/span><i><span style=\"font-weight: 400;\">Camellia sinensis<\/span><\/i><span style=\"font-weight: 400;\"> plant), provides extra benefit in the quest to stay healthy in the presence of airborne pathogens. These include <\/span><a href=\"https:\/\/foodrevolution.org\/piquetea-blackteas\"><span style=\"font-weight: 400;\">black<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/foodrevolution.org\/piquetea-greenteasampler\"><span style=\"font-weight: 400;\">green<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/foodrevolution.org\/piquetea-whitepeonytea\"><span style=\"font-weight: 400;\">white<\/span><\/a><span style=\"font-weight: 400;\"> teas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compounds in tea called <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6100025\/\"><span style=\"font-weight: 400;\">catechins<\/span><\/a><span style=\"font-weight: 400;\"> (no relation to the kitties that the Serbian sneeze-witnessers try to banish) may inhibit the ability of the flu virus to stick to the cells in your mucous membranes (a process known as adsorption). The catechins also suppressed the virus\u2019s replication and enhanced the body\u2019s immune response to viral infection.<\/span><\/p>\n<p><strong>You don\u2019t even have to drink tea to benefit from those catechins; they\u2019re <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8456193\/\">effective<\/a> against some cold viruses in gargle form as well.<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8272076\/\"><span style=\"font-weight: 400;\">Green tea<\/span><\/a><span style=\"font-weight: 400;\">, with its high concentration of antioxidant polyphenols, has been shown to help prevent the common cold. And both white and green teas are high in a powerful antioxidant called EGCG.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not a fan of \u201ctrue\u201d tea from the tea plant, you can get many cold-fighting benefits from your favorite herbal tea as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more on the different kinds of tea and their health benefits, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/tea-health-benefits\/\"><span style=\"font-weight: 400;\">check out this article<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a delicious, comforting, and eclectic tea experience, I love <\/span><a href=\"https:\/\/foodrevolution.org\/piquetea-immunesupport\"><span style=\"font-weight: 400;\">Pique\u2019s Immune Support Bundle<\/span><\/a><span style=\"font-weight: 400;\">, which includes several premium varieties of regular and herbal teas in convenient, potent form.<\/span><\/p>\n<h3><span style=\"color: revert; font-size: 1.75rem;\">Mushrooms<\/span><\/h3>\n<figure id=\"attachment_40536\" aria-describedby=\"caption-attachment-40536\" style=\"width: 2560px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40536\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1047459140-scaled.jpg\" alt=\"baked champignons with soy sauce top view \" width=\"2560\" height=\"1707\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2560,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1047459140-scaled.jpg 2560w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1047459140-scaled-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1047459140-scaled-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1047459140-scaled-768x512.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1047459140-scaled-1536x1024.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1047459140-scaled-2048x1366.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1047459140-scaled-2000x1334.jpg 2000w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption id=\"caption-attachment-40536\" class=\"wp-caption-text\">iStock.com\/vaaseenaa<\/figcaption><\/figure>\n<p><strong><a href=\"https:\/\/foodrevolution.org\/blog\/mushrooms-nutrition-benefits-risks\/\">Mushrooms<\/a><\/strong><span style=\"font-weight: 400;\"><strong> are high in biologically active compounds that are tough on viruses.<\/strong> Good old white mushrooms are great here; there\u2019s also evidence that so-called <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33639077\/\"><span style=\"font-weight: 400;\">\u201cmedicinal\u201d mushrooms<\/span><\/a><span style=\"font-weight: 400;\"> may provide additional immune support via their collection of polysaccharides, proteins, terpenes, melanins, and other potent compounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Regular mushroom consumption can enhance the immune system while reducing excessive inflammation.<\/strong> Mushrooms are also a rich source of compounds called <\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/biochemistry-genetics-and-molecular-biology\/beta-glucan\"><span style=\"font-weight: 400;\">beta-glucans<\/span><\/a><span style=\"font-weight: 400;\">, which activate the white blood cells that scour the body to fight infections. And some mushrooms exposed to UV light are a <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/health-benefits-of-vitamin-d\/\"><span style=\"font-weight: 400;\">dietary source of vitamin D<\/span><\/a><span style=\"font-weight: 400;\">, which is also an immune-boosting compound.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To go deep into the wonderful world of mushroom nutrition, <\/span><a href=\"https:\/\/foodrevolution.org\/blog\/mushrooms-nutrition-benefits-risks\/\"><span style=\"font-weight: 400;\">here\u2019s an article for you<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a fan of the health benefits but not the taste or texture of medicinal mushrooms, we\u2019ve got you covered. <\/span><a href=\"https:\/\/foodrevolution.org\/freshcap-ultimatemushroomcomplex\"><span style=\"font-weight: 400;\">FreshCap\u2019s Ultimate Mushroom Complex<\/span><\/a><span style=\"font-weight: 400;\"> gives you the power of chaga, reishi, turkey tail, lion\u2019s mane, maitake, and cordyceps in an easy-to-consume powder.<\/span><\/p>\n<h3><span style=\"color: revert; font-size: 1.75rem;\">Elderberry<\/span><\/h3>\n<figure id=\"attachment_40538\" aria-describedby=\"caption-attachment-40538\" style=\"width: 1253px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40538\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337115737.jpg\" alt=\"Spoon with homemade black elder syrup, with fresh elderberries\" width=\"1253\" height=\"836\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1253,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337115737.jpg 1253w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337115737-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337115737-1024x683.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1337115737-768x512.jpg 768w\" sizes=\"auto, (max-width: 1253px) 100vw, 1253px\" \/><figcaption id=\"caption-attachment-40538\" class=\"wp-caption-text\">iStock.com\/Madeleine_Steinbach<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Elderberry is well named, considering its many health benefits: Consume it copiously to improve your chances of living long enough to become an elder!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regarding colds and flu, <strong>there\u2019s <\/strong><\/span><strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4848651\/\">evidence<\/a><\/strong><span style=\"font-weight: 400;\"><strong> that elderberry may be one of the few foods that can actually reduce both the severity and duration of the illnesses.<\/strong> A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30670267\/\"><span style=\"font-weight: 400;\">2019 meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> of studies involving 180 participants showed that elderberry supplementation substantially reduced upper respiratory symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers have concluded that elderberry may be a safe option for <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33827515\/\"><span style=\"font-weight: 400;\">treating viral respiratory illness<\/span><\/a><span style=\"font-weight: 400;\"> because it stimulates the immune system without tipping it into a dangerous \u201ccytokine storm.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Raw elderberries are highly concentrated and, in fact, toxic to humans. You can safely consume cooked elderberries as jam, syrup, cordial, and in various lozenges and <\/span><a href=\"https:\/\/amzn.to\/3X78Ayp\"><span style=\"font-weight: 400;\">supplements<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>Recipes for When You Have a Cold or to Prevent One<\/h2>\n<p><span style=\"font-weight: 400;\">If the thought of getting sick has you running to the over-the-counter aisle, you might want to turn your attention to these immune-supporting cold remedies instead! Each recipe is filled with antioxidant, antiviral, and anti-inflammatory ingredients to support your immune system and help you fend off those unwanted colds \u2014 and to help shorten them if you do come down with a case of the Ahchoos. These plant-powered recipes may be just the trick to cure what ails you.<\/span><\/p>\n<h3>1. <a href=\"\/recipes\/food-revolutions-fire-cider\/\">FRN\u2019s Fire Cider<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-40539\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/fire-cider-3.jpeg\" alt=\"\" width=\"2000\" height=\"1335\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/fire-cider-3.jpeg 2000w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/fire-cider-3-300x200.jpeg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/fire-cider-3-1024x684.jpeg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/fire-cider-3-768x513.jpeg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/fire-cider-3-1536x1025.jpeg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Immune-supporting ginger, turmeric, onion, garlic, and horseradish root create an invigorating, nourishing, and healing tonic to keep you in tip-top shape once cold and flu season arrives. <\/span><span style=\"font-weight: 400;\">Apples are wonderful, but an ounce or two of FRN\u2019s Fire Cider a day might also help keep the doctor away!<\/span><\/p>\n<h3>2. <a href=\"\/recipes\/oceans-savory-instant-pot-oatmeal\/\">Ocean\u2019s Savory (Instant Pot) Oatmeal<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-40541\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Oceans-Savory-Oatmeal-3-3-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1709\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2560,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Oceans-Savory-Oatmeal-3-3-scaled.jpg 2560w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Oceans-Savory-Oatmeal-3-3-scaled-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Oceans-Savory-Oatmeal-3-3-scaled-1024x684.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Oceans-Savory-Oatmeal-3-3-scaled-768x513.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Oceans-Savory-Oatmeal-3-3-scaled-1536x1025.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Oceans-Savory-Oatmeal-3-3-scaled-2048x1367.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Oceans-Savory-Oatmeal-3-3-scaled-2000x1335.jpg 2000w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Nearly every ingredient in this unique breakfast provides the nourishing plant power you need to help stop the cold and flu in their tracks! This morning meal boasts powerful ingredients \u2014 turmeric, kale, oats, garlic, and more! \u2014 that support optimal health. <\/span><span style=\"font-weight: 400;\">Plus, Ocean\u2019s Savory Oatmeal is<\/span><span style=\"font-weight: 400;\"> super tasty, and a fun way to use that Instant Pot!<\/span><\/p>\n<h3>3. <a href=\"\/recipes\/the-ultimate-immune-supporting-soup\/\">The Ultimate Immune-Supporting Soup<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-64241\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Ultimate_Immune_Supporting_Soup-2_resized.jpg\" alt=\"\" width=\"2048\" height=\"1367\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Ultimate_Immune_Supporting_Soup-2_resized.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Ultimate_Immune_Supporting_Soup-2_resized-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Ultimate_Immune_Supporting_Soup-2_resized-1024x684.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Ultimate_Immune_Supporting_Soup-2_resized-768x513.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Ultimate_Immune_Supporting_Soup-2_resized-1536x1025.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Ultimate_Immune_Supporting_Soup-2_resized-2000x1335.jpg 2000w\" sizes=\"auto, (max-width: 2048px) 100vw, 2048px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This savory immune-loving soup contains powerful spices and nourishing plant ingredients that are so tasty you\u2019ll delight in the chance to <\/span><span style=\"font-weight: 400;\">kick cold and flu season to the curb. <\/span><span style=\"font-weight: 400;\">Complete with herbs and spices, cruciferous veggies, and plant-based protein, the Ultimate Immune-Supporting Soup can help you feel physically and mentally strong and invigorated throughout the colder months.<\/span><\/p>\n<h3>4. <a href=\"\/recipes\/superfood-bowl\/\">Superfood Bowl<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-40545\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Superfood-Bowl-4-2-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1709\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2560,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Superfood-Bowl-4-2-scaled.jpg 2560w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Superfood-Bowl-4-2-scaled-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Superfood-Bowl-4-2-scaled-1024x684.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Superfood-Bowl-4-2-scaled-768x513.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Superfood-Bowl-4-2-scaled-1536x1025.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Superfood-Bowl-4-2-scaled-2048x1367.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Superfood-Bowl-4-2-scaled-2000x1335.jpg 2000w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The best thing about a bowl full of superfoods (besides the health benefits) is the variety of flavors, textures, and colors you get in every bite. This scrumptious Superfood Bowl features quinoa, lentils, fresh herbs, cauliflower, mushrooms, kale, and a variety of seeds. With all of those powerful ingredients, it\u2019s no surprise that this bowl has prebiotic fiber, healing phytonutrients, yummy healthy fats, and hearty plant-based protein for a meal that will leave you feeling invincible!<\/span><\/p>\n<h3>5. <a href=\"\/recipes\/garlic-ginger-sauce\/\">Garlic Ginger Sauce<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-40546\" src=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Garlic-Ginger-Sauce-2-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1709\" srcset=\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2560,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Garlic-Ginger-Sauce-2-scaled.jpg 2560w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=300,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Garlic-Ginger-Sauce-2-scaled-300x200.jpg 300w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1024,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Garlic-Ginger-Sauce-2-scaled-1024x684.jpg 1024w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=768,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Garlic-Ginger-Sauce-2-scaled-768x513.jpg 768w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=1536,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Garlic-Ginger-Sauce-2-scaled-1536x1025.jpg 1536w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2048,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Garlic-Ginger-Sauce-2-scaled-2048x1367.jpg 2048w, https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/width=2000,quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Garlic-Ginger-Sauce-2-scaled-2000x1335.jpg 2000w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Powerfully potent and delightfully tasty, Garlic Ginger Sauce gives your favorite salads, grain bowls, and stir-fries the antiviral boost they need to help you stay strong when there\u2019s a cold going around. Plus, this zingy sauce is super simple to make, so it\u2019s an easy way to keep a natural cold remedy at your fingertips!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h2>Fight Off a Cold with Diet &amp; Lifestyle!<\/h2>\n<p><span style=\"font-weight: 400;\">Getting sick with a cold can be downright miserable. And for people with compromised immune systems, asthma, or other health challenges, it can be more dangerous. You can bolster your immune system and avoid illness by following some lifestyle best practices.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These include getting enough sleep and exercise, minimizing stress, washing your hands, and eating a diet rich in plant foods, herbs, and spices. And if you do end up getting sick, a number of natural foods may help alleviate your symptoms and might well shorten the amount of time that you\u2019re sick.<\/span><\/p>\n<h4>Tell us in the comments:<\/h4>\n<ul class=\"list text-h4 text-600\">\n<li><strong>Which lifestyle factor (sleep, exercise, stress reduction, handwashing, and diet) is your strongest? Which could benefit from an upgrade?<\/strong><\/li>\n<li><strong>What\u2019s your favorite cold-fighting superfood?<\/strong><\/li>\n<li><strong>Which cold-preventing recipe do you plan to try?<\/strong><\/li>\n<\/ul>\n<p><i>Featured Image: iStock.com\/gpointstudio<\/i><\/p>\n<h4>Read Next:<\/h4>\n<ul>\n<li><a href=\"https:\/\/foodrevolution.org\/blog\/how-to-boost-immune-system\/\">14 Top Foods for Immunity Support So You Can Stay Well During Cold and Flu Season<\/a><\/li>\n<li><a href=\"https:\/\/foodrevolution.org\/blog\/natural-medicine-resources\/\">6 Important Natural Medicine Resources to Help You Take Control of Your Health (and 2 Recipes!)<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Feed a cold, and starve a fever. Or is it the other way around? It can be hard to separate fact from well-meaning fiction when it comes to preventing and recovering from colds and flu. But science has been busy, and now we have simple and powerful strategies to keep from catching a cold \u2014 and to suffer less and get better faster if we do. Here are five lifestyle strategies and seven superfoods proven to help keep you well during cold and flu season.<\/p>\n","protected":false},"author":7,"featured_media":40510,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,2639,2640],"tags":[2122,2624,2503,1674,2472,1702,185,2506,2554],"class_list":["post-40493","post","type-post","status-publish","format-standard","has-post-thumbnail","category-blog","category-health","category-lifestyle","tag-diets","tag-entree-recipes","tag-fitness","tag-gut-health","tag-immunity","tag-inflammation","tag-plant-based-diet","tag-recipe-collections","tag-self-care","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Natural Cold Remedies: 7 Foods to Prevent &amp; Fight Colds<\/title>\n<meta name=\"description\" content=\"Discover natural cold remedies that work! Learn 7 science-backed foods that help prevent colds and support natural recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodrevolution.org\/blog\/natural-cold-remedies\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Natural Cold Remedies: 7 Foods to Prevent &amp; Fight Colds\" \/>\n<meta property=\"og:description\" content=\"Discover natural cold remedies that work! 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