Cold seasons put our immune system to the test and increase the chances of catching a cold or the flu. And while there are many medications that help relieve symptoms, they do not necessarily help the body cope with the infection. Certain foods can help fight the seasonal flu, or at least reduce its symptoms and bacteria. Older adults, pregnant women, and infants, who are more vulnerable during this time, should follow a healthy diet to strengthen the immune system. It is therefore worth looking at natural remedies, which are also effective antiviral treatments that, in contrast, stimulate our immune system and support the healing process. These natural foods below are a first step, particularly for older adults who are more affected by complications during the winter season.
Here are our 6 favorite immune-boosting foods:
Garlic
Garlic stimulates the immune system and is a powerful antibacterial, antiviral, and antifungal agent, thanks to one of its components: allicin. It can increase the production of white blood cells, the body's first line of defense against pathogens. It is also rich in vitamin C and B6 and is a good source of minerals such as manganese, calcium, phosphorus, and selenium. To consume it, it can be combined with other foods, such as onion and chili pepper, or swallowed as is with water, just like a medication. If you do not like its taste, you can choose to take it in tablet form, available from pharmacies.
Ginger
Used in traditional Eastern medicine, ginger root is recommended for its natural cough-suppressant properties. Ginger is effective not only against flu-related fever, but also against nausea and fatigue. It contains antiviral substances and helps fight sore throats, inflammation of the mucous membranes, and coughing. There are several ways to use ginger to fight a bad cold. The simplest method is to consume ginger as an herbal tea.
In practice: steep 10 g of fresh ginger pieces for 8 minutes.
Lemon
It is the ultimate anti-flu food, a true winter remedy. It is rich in vitamin C, which is known to support the body's natural defenses. Lemon and lime juice may reduce the strength of cold and flu viruses in the body and reduce phlegm. It is found in most homemade remedies for fighting flu viruses and respiratory tract infections, either as a main or secondary ingredient.
In practice: add lemon juice to your tea or make a hot or cold lemonade with honey.
Green tea
It is known for its many antioxidant and antiviral properties. Its polyphenol content helps strengthen our immune defenses and protect white blood cells from free radicals responsible for damaging them. In addition, drinking plenty of fluids in winter is an excellent idea, as good hydration helps effectively fight the flu, headaches, and germs.
In practice: if you have cold or flu symptoms (or feel them coming on), drink 3 to 4 cups of green tea a day to support your body and help it eliminate pathogens.
Fermented foods
Fermentation significantly increases the nutritional value of foods: their vitamin, antioxidant, and mineral content… By interacting with our intestinal flora, these microorganisms also improve the digestibility of foods. They are natural probiotics and help maintain a diverse and healthy intestinal flora. A large number of our immune cells are located in the intestine. Probiotics therefore play a major role in defending against infections, viruses, and other pathogens. For information about other probiotics, do not hesitate to ask your pharmacist.
In practice: regularly consume kefir, sauerkraut, kimchi, or kombucha ;)
Thyme
Thyme has an antispasmodic effect on the respiratory tract, making it an effective cough suppressant.
Inhaled as an essential oil, it has an effective expectorant action that thins bronchial secretions and promotes their elimination.
In practice: you can drink it as an infusion or use a diffuser to inhale its essential oil at the first signs of a cold or flu.
Ginger and lemon tea recipe
Cut a lemon and a 3 cm piece of ginger and place them in boiling water. Add honey of your choice. Let steep for a few minutes. You can flavor the tea with cloves, a cinnamon stick, allspice, and peppermint. When the first symptoms of a flu outbreak appear (sneezing, aches, fever, body aches, etc.), drinking tea may prevent the infection from progressing. If you are already sick, ginger tea helps relieve cold symptoms and speeds recovery.
