1.Spices and spicy food

Spices such as turmeric, cloves, cinnamon and ginger are packed with antioxidants, promote sweating and can help break a fever. When it is dried, ginger contains less gingerol and more shogaol, an anti-inflammatory agent. Spicy foods are effective natural decongestants. Eating chili peppers, wasabi, or horseradish can help relieve the symptoms of congestion


Study published in “Advances in Therapy” (2001) was shown that people who took garlic supplements for 12 weeks between November and February got fewer colds than those who took a placebo. Garlic contain a lot of allicin, powerful compound that can fend off bacteria, viruses, and fungi.

3.Chicken soup

“When you cook chicken, it releases the amino acid cysteine, which resembles a drug that is used to treat bronchitis” says doctor Rumsey. Hot soup raises the temperature in the nose and throat, which creates an unwelcoming environment for viruses that thrive in cool and dry places.


Hot tea or hot water with lemon have similar effect such as hot soup. Tea is rich in antioxidants which protect the body against cold or flu. Drinking plenty of fluids throughout the day can help keep your mucous membranes moist so they’re better able to trap viruses.

5.Citrus fruits

All citrus fruits are rich in vitamin C. Studies do show that taking the vitamin at the first sign of illness may reduce a cold’s duration by about a day. Also have positive effects on immune system. Can eat it in high amounts because is really hard to overdose on vitamin C.


Cornell University scientists found that wild blueberries contained the most active antioxidants of any fresh fruit, thanks to their high levels of anthocyanins, one of the most potent antioxidants. Best is to eat fresh berries because with cooking and freezing they loses its properties.

7.Dairy products

Milk is rich in vitamin D, which can reduce risk of winter colds and deficiency of this vitamin can increase upper respiratory infections. Yogurt contain good bacteria that can protect the body against harmful bacteria and infections. Kefir contains good yeasts that help fight off pathogenic yeasts in the body.


Turmeric is a rich yellow powder, antioxidants and considered a natural anti-inflammatory. The powder has antiseptic qualities when applied topically and often is used on cuts, burns and bruises. “If you take it on a daily basis, it is known to relieve the body of toxins,” says Mirchandani.

9.Dark leafy greens

Dark leafy greens such as broccoli, spinach, kale, swiss chard and arugula contain very high amounts of vitamin C, which can reduce the duration of a cold. They also contain sulforaphane and vitamins A and E.


High amounts of zinc contained in oysters can prevent colds and flu. Deficiency of zinc can increase risk of colds and flu, but high intake can be toxic.

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