Were you sick over the holidays? Are you still getting over – or just starting – those nagging cold and flu symptoms?

We may have entered a new year, but that doesn’t mean our immune systems get an automatic fresh start. While many of us are thinking about losing weight and changing our diets, we should be thinking about supporting our immune health through food, as well.

There are tons of healing foods out there and most of them are available at your local grocery store. By incorporating these simple foods into our daily diets and increasing them when we start to feel symptoms creep in, we can dramatically change how our bodies fight off germs and viruses.

This is by no means an exhaustive list, and I AM NOT a medical professional. All of these foods are commonly known to fight cold symptoms, boost your immune system and support general health. If you have questions, please consult your medical professional before implementing food-based remedies.

My Favorite Home Remedies for Colds

1 teaspoon ground cinnamon + 1 tablespoon raw honey.

Mix together in a small bowl. Take directly off a spoon or stir into a mug of hot water or tea. (This is for adults and children over 1-year-old. Do not give honey to children under 1.)

water + fresh grated ginger + cinnamon sticks + fresh mint sprigs + lemon slices + honey

Put everything in a pot and bring to a boil. Turn off the heat and steep. Drink hot or cold– add a sprinkle of cayenne pepper or a splash of apple cider vinegar to clear the sinuses.

garlic + onions + oregano + cayenne pepper

This combination can be added to just about anything savory- soups, stews, sauces, vegetable sautes, salads, you name it. To kick up the nutrients, combine with quality meat, eggs, leafy greens or carrots/yams/squash. You can also interchange the herbs and spices.

When shopping, choose organic and local whenever possible! Each food listed below will support your immune system – you don’t need to eat everything on the list, but try to incorporate as many as you can.

You’ll see the nutrients that your body needs most when it’s in crisis mode: vitamins C and E, selenium, zinc, omega-3 fatty acids, carotenoids, and bioflavonoids.

Natural Decongestants/Expectorants

water/steam, oregano, onions, garlic, peppermint, ginger, honey, cayenne pepper, apple cider vinegar

Antibiotic/Antiviral/Antibacterial

garlic, onions, honey, fermented/probiotic foods, oregano, horseradish, lemon, ginger, high-quality coconut oil, elderberry syrup

Antioxidants

tea (all kinds, but especially green), peppermint, turmeric, cayenne pepper, cinnamon, berries, beans

Vitamin C

citrus fruits (lemon, orange, grapefruit), leafy greens, broccoli, pineapple, papaya, strawberries, kiwi

Selenium

garlic, meat, fish and shellfish, eggs, brazil nuts, legumes, mushrooms, whole grains, onions

Zinc

beef, turkey, lamb, beans, oysters, crab, peanuts and seeds

Vitamin E

nuts, seeds, paprika, chili powder, whole grains

Omega 3s

nuts, salmon, tuna, mackerel, flaxseed, high-quality olive oil

Carotenoids

carrots, yams, leafy greens, winter squash, cilantro, thyme

Bioflavonoids

citrus, berries, and grapes (especially black grapes), onions, garlic, buckwheat

Again, I am not a medical professional. Just a lady who prefers an ounce of prevention!

Stock Your Kitchen with these Must-Have Foods for Cold & Flu Season