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Foods to Fight Colds

As stated in the last post when you take care of your body’s environment you will be less sick. In this blog post I’m going to let you know which foods will make your internal environment hard for bacteria and virus’ to grow.

1. Garlic

Who knew it keeps cold bugs at bay as well as vampires? But really when garlic is broken down by your body it creates immune boosting properties. A study shows that it stimulates macrophages, natural killer cells, lymphocytes, and eosinophils. All of these cells locate and destroy bacteria. A study was performed with 146 volunteers; half had garlic supplements and the other had a placebo. Those taking the garlic had a 63% lower risk of catching a cold.

2. Turmeric

This spice can be used in teas as well as cooked with in order to gain benefits and fight colds. It is a strong anti oxidant and anti inflammatory. It is in the ginger family and the active part that helps you to fight colds is curcumin.

3. Broths

Bone broths are good at supporting your body when you have a cold because it has an anti inflammatory effect as well as it is great at hydrating you if you have a fever.  In bone broth you will find amino acids,  gelatin, healthy fats, proteins, vitamins and minerals all of which support your body and are building blocks for your body.  Broth has been shown to open respiratory pathways as well as clear mucus.

4. Ginger

Ginger has been used for thousands of years for it’s therapeutic benefits including supporting the body when we have a cold. It is a great anti inflammatory and anti oxidant.  The componenets of ginger are usually found in the GI tract, which is were many immune boosting cells are located.

6. Green Leafy’s like spinach and kale

These are rich in vitamin A and vitamin C- which let’s be honest we don’t get enough of, which support a healthy immune system. These plants are very nutrient dense which helps to replenish any vitamins or minerals that may be lost after having a fever.

So if you find yourself feeling under the weather make sure to add these into your diet! Better yet add them now so if you do become ill you will recover faster!



Arreola, Rodrigo et al. “Immunomodulation and anti-inflammatory effects of garlic compounds.” Journal of immunology research vol. 2015 (2015): 401630. doi:10.1155/2015/401630

Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7. Available from:



Josling, P. Preventing the common cold with a garlic supplement: A double-blind, placebo-controlled survey. Adv Therapy 18, 189–193 (2001).


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