Once the cold and flu season hits, it is crucial to take preventive measures such as regularly washing your hands and staying healthy with food and exercise. It’s always best to try and prevent a cold or flu by being prepared to fight it! Common cold and flu symptoms include a runny nose, watery and red eyes, sneezing and coughing, fatigue, and a sore throat. When experiencing these symptoms, there are specific foods that can be particularly helpful.

Below are some of the most soothing foods for cold or flu sufferers:

1. Ginger

Ginger has long been known as an effective remedy for a sore throat, especially if you have swollen lymph nodes. This plant has antioxidant compounds that can help reduce swelling and inflammation. Brewing some ginger tea can help to clear congestion, restore normal breathing, and soothe a sore throat. You can consume ginger in the form of powdered spice, fresh slices of the root, or grated and added into recipes, like soups and beverages.

2. Citrus fruits

We know that many fresh fruits are rich in vitamins responsible for building and boosting the immune system, and citrus fruits are no exception. Fruits like oranges, grapefruits, and lemons are recommended during cold season because they are high in vitamin C, which helps the body’s ability to fight cold and flu viruses. Fruit juices can also be helpful as both a source of vitamin C and hydration. If you already have a cold or flu, try adding more fruit and liquids into your diet to speed up recovery time.

3. Chicken broth

Chicken broth is known for soothing congestion and sore throats, preventing dehydration, and being a warm and comforting food. Bone broth in particular also acts as an anti-inflammatory agent for swollen lymph nodes. If you have a flu infection, the body dedicates all its energy to fighting germs using the white blood cells, leading to inflammation. According to many studies, chicken broth contains natural anti-inflammatory properties needed to relieve congestion by reducing the number of protective cells that move into the respiratory tract and cause inflammation.

4. Garlic

Garlic contains exceptional medicinal capabilities that aid in preventing and reducing the frequency of cold and flu infections. This superfood contains compounds that encourage the immune system to fight off cold and flu germs. Try adding garlic to soups, stir frys, or other savoury recipes to see its benefits.

When dealing with a flu or cold, it’s easy to feel miserable. However, incorporating the above foods can give you relief from your symptoms while also reducing overall recovery time.