Fight the Flu Naturally: Top herbs and foods for flu season

I don’t know about you but I hate being sick. Sneezing, coughing, sore throat, stuffy nose, no thanks!

Did you know that eating more nutrient-dense foods can reduce your chances of becoming ill and shorten the length of time you are ill if you get sick?

According to Dr. Michael Greger, deficiencies in some vitamins and minerals such as vitamin A, C, B6, B12, folic acid, and zinc “can lead to significant impairment of immune function” and can make one more susceptible to infections and illness. ¹

Ever since I have started to eat more organic plant-based foods I rarely get sick. One reason for this is because fresh fruits and vegetables have many phytochemicals as well as micronutrient properties that help to boost your immune system.

Some of my favorite immune boosting foods are:

Garlic: Garlic is my first go to if I ever start to feel a tickle in my throat and I incorporate it into my diet several times a week. Garlic contains 39 natural antibiotics and has antibacterial, antiviral, and anti-fungal properties. Garlic is a very pungent and strong herb and fresh garlic is best. Sometime garlic can be hard for some to tolerate so starting with one half to one small clove works best for most people.

Turmeric: Turmeric contains a potent compound curcumin which has antiviral, anti-fungal, antimicrobial and antibacterial properties. Curcumin acts as an antioxidant and helps to kills free radicals that can weaken the immune system. Turmeric is also a powerful anti-inflammatory and has so many amazing uses for the body. Eating turmeric with healthy fats and black pepper can help to boost the bioavailability of curcumin. ² Turmeric is truly a wonder herb.

Ginger: Ginger is also a very powerful herb that is used primarily to treat digestive problems such as nausea and vomiting. Ginger is an antiseptic and can help get rid of digestive tract infections. Ginger tea is great to use to help treat colds, coughs, headaches and the flu. To make fresh ginger tea simply dice up 1 inch of fresh ginger and lightly simmer in water for 10-15 minutes. Then strain the water and you have a wonderful flu fighting tea.

Horseradish: Horseradish is a very pungent root that has many antibacterial and antibiotic properties that can help fight infection. In particular, horseradish can help clear sinuses and coughs. Horseradish also contains a high level of vitamin C that can help boost the immune system. You can use horseradish in sauces or dips or even make a tea out of it with ginger.

Fermented foods: Fermented foods contain tons of beneficial probiotics and help to boost healthy gut bacteria. There are millions of bacteria in our digestive tract and this intestinal bacteria plays a large role in our immune function and helps protect our bodies from harmful bacteria and viruses. Eating foods like sauerkraut, coconut kefir, and nut based yogurts are a great way to help boost friendly gut flora.

Kiwis and vitamin C rich foods: Kiwis provide five times the vitamin C of an orange and it’s high vitamin C content boost white blood cell production and antibodies that help improve the immune system. New Zealand researchers found that golden kiwifruit consumption lowered the duration of upper respiratory symptoms such as head congestion and reduced incidents of colds. ³ Vitamin C rich foods like oranges and lemons can also help fight the flu.

Mushrooms: Including mushrooms in your diet daily is a great way to boost your immune system. Exotic mushrooms such as Reishi contain antibacterial, antiviral, and anti-fungal properties that can help support the respiratory system. According to Dr. Joel Fuhrman, just eating white button mushrooms every day can “enhance immune defenses in mucosal linings such as those in the mouth and respiratory tract.” ⁴ A great immune boosting dish is a mushroom soups with lots of vegetables, onions and garlic.

 

Other immune boosting herbs and supplements include:

Oregano: Oregano is an antiseptic and has many antimicrobial properties that help fight colds
Rosemary: Rosemary has antibacterial, antifungal, antiparasitic, and antiseptic properties
Echinacea tea: Echinacea has numerous effects on the immune system and helps to boost white blood cell production and increase antibody responses. Drinking echinacea tea can help to decrease the severity and length of the flu.
Cayenne pepper: The capsaicin in cayenne helps to clear congestion. A warm cup of tea with lemon juice and ground cayenne is a great remedy for fighting the onset of a cold.
Broccoli: Broccoli has 165% of the daily value of vitamin C and is loaded in vitamin A, K, folate and many other antioxidants. It’s a great immune boosting food.
Berries: Berries such as elderberries have high level of vitamin C and are loaded with antioxidants. Elderberry syrup can be helpful in decreasing the severity and length of colds. Blueberries and strawberries also contain antiviral polyphenols.
Cinnamon: Cinnamon is a potent antioxidant and also has antiseptic properties.
Onions: Onions contain quercitin which is antibiotic, antiviral and said to be a natural antihistamine.
Vitamin D supplement: Taking a vitamin D supplement every day is a great way to help boost the immune system and reduce cold or flu occurrences.

 

I’ve found that the more whole plant-based foods I include in my diet, the less likely I am to get sick.

Healthy lifestyle choices such as getting enough sleep, exercise, drinking plenty of water, and avoiding stress are also very important for keeping a healthy immune system.

So take care of yourself and try out some of these plant-based foods and herbs to give you immune system a natural boost!