Building Immunity this Cold and Flu Season

In preparation for this winter’s colds and flu, here are some tips on naturally boosting immunity by using home remedies, herbs and spices, and fruits and vegetable. 

Home remedies –

Hydrotherapy – good water treatments for colds - soak in hot tub with eucalyptus oil, drink lots of fluids, rest in a pre-warmed bed, keep yourself warm throughout the day – do these 1 to 3 times a day.

Herbal Steam treatment – good for chest congestion - boil water, remove from stove, add essential oil (sage, balsam, eucalyptus), cover your head with a towel and breathe the steam for 5-10 minutes; repeat 2 to 3 times until symptoms subside.

Coughing – flushes out toxins in mucus from the body. Expectorants loosen mucus.  For coughs with hoarse voice – mix ¼ tsp black pepper with ghee/clarified butter; take on a full stomach.  For coughs without hoarseness, mix ¼ tsp black pepper with honey (also take on a full stomach).  [If coughs persist, see a doctor right away].     

Sore Throat – antimicrobials and astringents to fight infection and for gargling - Echinacea, Golden Seal, Garlic, Myrrh, and Red Sage, Balm of Gilead, Thyme and Eucalyptus [available at health food stores].

Herbs – especially good for strengthening immunity and fighting colds and flu:

Basil – good for fevers, colds, flu, headaches, nausea, vomiting.  Use in soup or as a tea.

Black Pepper – helpful for colds and sore throat; is an antifungal and antiparasitic.  Add to food.

Cardamom – warms the body.

Cayenne – benefits in fighting colds, flu and headaches. Use in soup.

Cinnamon – warms the system; treats coughing and wheezing. Use in cereals, teas.

Cloves – stimulating and relieves nausea; use in tea or soups.

Coriander leaf – relieves fever, aids digestion.  Use in soup or stew.

Cumin – warms the body; use in beans, soups and stew.

Fennel – soothes digestion, treats coughs and expels mucus. Use in tea or soup.

Garlic – antiparasitic and fights infections.  Fights colds, flu, sore throat, fever, coughs.  Use garlic oil for earache.  Add to soups, stews, salads.

Ginger – warms the body; strengthens digestion and circulation.  Excellent for colds, flu, bronchitis, coughs, pneumonia.  Use in soup and tea. 

Parsley – relieves fever; use in soups or stews.

Rosemary – treats headaches, nausea, and fever.

Sage – useful for fighting colds/flu in early stages; drink sage tea for easing sore throats

Thyme – Helps with bronchial problems and laryngitis – make into a tea.

Turmeric – breaks up congestion, benefits circulation, reduces fever

Cold/Flu Fighting Fruit and Vegetables – (avoid eating cold foods)

Apples – high in vitamin C; blood purifier and benefits the lympathic system. 

            Apricots – help strengthen the lungs.

            Artichokes – high in calcium, iron, vitamins A & C to fight off infections.

            Asparagus – blood builder

            Beets – blood builder, benefits digestive and lympathic systems, high in Vitamins A and minerals.

            Broccoli – high in vitamins A & C

            Cabbage – high in vitamin C, stimulates immune system, fights infection; high in calcium, potassium, minerals. 

            Celery – high in minerals, vitamins A and B1, cleanses blood.

            Cherries – blood builder, high in Iron; antibacterial.

            Collards – rich in calcium, good source of vitamins A & C; benefits respiratory and lymphatic system 

            Dandelion Greens – high in vitamin A, liver cleanser, stimulates the glands and detoxifies the body.

            Endive (narrow leaf) & Escarole (broad leaf) very high in vitamin A, iron, potassium, helps body fight infection.

            Figs – good laxative effect for cleansing toxins from the body.

            Garlic – (raw) is an antibacterial, antifungal, antiparasitic, and antiviral; stimulates the immune system.  Has favorable effect on mucous membranes of the throat, air passages of the lungs, is decongestant and expectorant; great for bronchitis and hay fever.

            Grapes – high in iron, good blood builder.

            Grapefruit – powerful liver cleanser and high in vitamin C; eat pulp and bitter white pith for best liver cleansing effect

Green Peppers – high in vitamin A for building resistance to colds and infection; high in vitamin C

Kale – high in vitamin A, iron and calcium.

Leeks – good for throat disorders and acute nasal discharges; good for respiratory system.

Lemons – high in vitamin C, which cleanses and aids liver function. Treats sore throats and colds, increases elimination through the skin which cools body and lowers fevers. 

Lettuce – high in vitamin A & C.

Limes – high in vitamin C.

Mangos – blood cleanser and reduces fever.

Melons – good source of minerals; high in beta carotene.

Mushrooms – high in niacin, protein & germanium which increases oxygen efficiency.  Stimulates immune system.

Mustard Greens – high in calcium and other minerals.

Onions – antibiotic, fights bronchial inflammations, colds and cleanses body of toxins.

Oranges – high in vitamin C, fights viral infections.

Papaya – rich in vitamins A, C, E and iron.

Parsley – rich in iron, copper and manganese and is a blood builder.

Pears – high in vitamin C and iron.

Pineapple – high in vitamin C, breaks down mucus.  

Potatoes – high in vitamin C, potassium, iron and vitamin B1; fight viral infections.

Pumpkin – high in vitamin B and C.

Raspberries – good source of vitamin A and C; cleanser of mucuous membranes and for removing toxins.

Spinach – source of vitamins C and A, iron, potassium; good for lymphatic system.

Strawberries – antiviral and high in vitamin C

Swiss Chard – high in vitamin A and C, potassium, sodium and calcium; wards off colds.

Turnips – high in vitamin C, treats bronchial problems.

Watercress – stimulates glandular function and strengthens liver and purifies the bloods.

Yams – antioxidant.       

                  

Please Note:  these suggestions aren’t intended as a prescription or diagnosis.  Be sure to visit your doctor for appropriate medical advice.  

References: 

Cituk, Kathy & Finnegan, John.  “Natural Foods and Good Cooking.”  Elysian Arts: Mill Valley, CA, 1989.

Gottlieb, Bill Ed. “New Choices in Natural Healing: Over 1800 of the Best Self-Help Remedies from the World of Alternative Medicine.”  Rodale Press Inc. 1995.