Struggling to stay healthy? Kick that infection to the curb with over 20 natural home remedies for colds and flu (that really work!).
Cold and flu season.
It’s that time of year again when everyone starts coming down with something. Of course, down here in the south, there’s always something blooming, no matter what time of year it is, so allergy attacks can happen year-round.
But thankfully, other than allergies, my family doesn’t get sick that often. We help keep our immune systems strong by eating smart: saying no to refined sugar and processed foods, and upping the bone broth and other immune boosting foods when the weather gets cooler.
Time to boost the immune system.
If you’re wanting to head into the fall & winter months well prepared, here are some natural ways to combat unhealthy bacteria and viruses. Please note, you don’t have to wait until you’re sick to try these! Everything listed will not only help you heal, but will keep you healthy, as well.
Let’s start out with a list of herbs, spices, and natural foods with immune-boosting properties:
Herbs & spices that fight colds & flu.
Cinnamon
The bark of cinnamon holds unique healing abilities because of the essential oils found in it. It is a nutritional powerhouse and a powerful anti-bacterial. With antioxidant properties that protect cells from oxidative stress and free radicals, it is one of the most effective substances against E–coli, and Salmonella. It’s notable that true cinnamon, often labeled “Ceylon cinnamon,” has higher levels of antioxidants than the cinnamon commonly sold, cassia.
Click here for the cinnamon I use.
Echinacea
Also known as purple coneflower, echinacea stimulates the cells responsible for fighting infections, making our immune system more effective at attaching viruses and bacteria. Please note that echinacea also stimulates the Th1 system, so use with care if you have Th1 dominant Hashimoto’s.
Click here for the echinacea I use.
Slippery Elm
The healthy benefits from slipper elm come mainly from its inner bark. This contains nutrients such as calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, vitamins B1, B2, B3, and vitamin C. It’s mostly used for its soothing properties. It’s interesting to note that in “the olden days” it was used as a mechanical irritant to abort fetuses, so I’d suggest staying away from it if you’re pregnant.
Click here for the slippery elm I use.
Thyme
The healing power of this herb is relatively new to me. Its fresh leaves are packed with vitamins C, A, K & E, potassium, iron, calcium, manganese, magnesium, and selenium, and contains flavonoids, making it an antioxidant-rich option. It’s antibacterial capabilities are even said to combat E-coli, as well as other bacteria and fungi. Because of the relaxing effect thyme has on muscles, it’s helpful for relieving asthma, whooping cough, laryngitis, bronchitis and dry coughs.
Click here for the thyme I use.
Fruits & berries that fight colds & flu.
Citrus Fruits
All citrus holds high amounts of vitamin C, boosting your immune system and filling your body with antioxidants. They’re always a good addition to your diet!
Elderberries
With amino acids, carotenoids, flavonoids, vitamins A & B and copious amounts of vitamin C (even more than oranges!), elderberries are an anti-viral, antibacterial, antioxidant and immune-boosting powerhouse. Their bioflavonoids are even capable of destroying the ability of cold and flu viruses to infect a cell!
When using elderberries, remember that most uncooked berries from this genus are poisonous. But the variety of elderberry that is usually used for health benefits is the only one considered to be non-toxic even when raw.
Some doctors suggest pregnant or nursing women should stay away from elderberries, but I’ve never experienced any negative effects from consuming them while either.
Click here for the elderberries I use.
Roots & other things that fight colds & flu.
Garlic
Most of garlic’s health benefits come from the sulfur compound allicin, that is released when the cloves are chopped, crushed, or chewed. It’s known for its benefits in controlling bacterial and viral infections. Garlic is my go-to when I come down with anything viral, it’s an amazing natural antibiotic.
Ginger
With anti-inflammatory benefits that rival those of NSAIDs, and gingerol, which helps to lower the risk of infections.
Click here for the ground ginger I use.
Honey
Full of vitamins and minerals (niacin, thiamine, pantothenic acid, riboflavin, vitamin C & B6, calcium, and iron, to name just a few), honey also has large amounts of friendly bacteria and is anti-fungal, and probiotic. Honey is also full of phenolic acids and flavoniods (antioxidants), which help eliminate free radicals.
Generally speaking, the darker the honey, the higher the antioxidant levels. When purchasing honey, it’s important to try and find local and raw, as well. Some honey is pasteurized, and this will deplete it of some of its natural health properties.
Home Remedies for Colds & Flu
Hot Garlic-Ginger Lemonade from Recipes to Nourish
Teas & Drinks
Herbal Immune-Boosting Sore Throat Tea
Honey Ginger Allergy Relief Tea
Anti-Inflammatory Mixed Berry Switchel
Immune-Boosting Citrus Ginger Smoothie
Mineral-Rich Electrolyte Smoothie
Immune Boosting Elderberry Tea
Elderberry Syrup in the Instant Pot from Raia’s Recipes
Tonics & Tinctures
Elderberry Syrup in the Instant Pot
Herbal Infusion for Fevers & Flu
Grandma’s Homemade Chicken Soup from Fearless Eating
Soups
Nourishing Gluten-Free Chicken Noodle Soup
Cream of Chicken Soup with Bacon & Mushrooms
Grandma’s Gluten-Free Homemade Chicken Soup
Immune-Boosting Chicken Broth Seaweed Egg Drop Soup
Thai Turkey Cold Busting Hot and Sour Egg Drop Soup
Healing Ginger Lemon Gummies from Raia’s Recipes
Miscellaneous remedies for colds & flu
Homemade Slippery Elm Cough Drops
How & When to Use A Steam Tent
Much thanks to these bloggers who contributed their remedies for colds and flu:
A Calculated Whisk, All the Nourishing Things, Attainable Sustainable, And Here We Are, Butter for All, Farm Fresh Feasts, Fearless Dining, Heal You Naturally, Kitchen Treaty, Life Currents, Low Carb Yum, Natural Fit Foodie, Prepare & Nourish, Raising Generation Nourished, Recipes to Nourish, Simply Beyond Herbs, Studio Botanica, The Health Nut Mama, The Tasting Page, Whole New Mom, Wholesome Yum, Yang’s Nourishing Kitchen
Wow this is a great post! Thanks so much for including some of my recipe. Pinning and sharing.
Thanks for letting me use your recipes, Emily! And thanks for pinning and sharing. 🙂
Revisiting this one again since there’s so many great remedies in it and lots of sick germies are already going around.
Unfortunately it’s a post that does need to get revisited. :/
My magic elixir spice is Turmeric! I swear it works for everything!
I’ll have to get some! Thanks for the tip, Rebecca! 🙂
Wow! Really fabulous home-remedy round-up! I hope I don’t have to use them anytime soon {my husband and daughter just got over sore throats/colds, but luckily my son and I have not succumbed!}, but, I’m sure a time will come, and I will definitely give some of these a try!
Wow-Really fabulous home-remedy round-up! I hope I don’t have to use them anytime soon {my husband and daughter just got over sore throats/colds, but luckily my son and I have not succumbed!}, but, I’m sure a time will come, and I will definitely give some of these a try! I do usually take a larger dose of vitamin D when I feel a cold coming on, and do a salt water/honey/garlic gargle for sore throat which seems to help 🙂
Vitamin D is a wonderful help! Glad your family is on the mend!
What a fabulous post! I’m always on the lookout for natural things to make me feel better, so super duper thanks! I’m pinning to refer to this later.
Thanks so much, Debi!
What a comprehensive list. Thanks you. Stopping by from Mostly Homemade. Pinned and following on Pinterest too. 🙂
Thanks so much for stopping by and pinning, Heaven! 🙂
Totally bookmarking this! I prefer to go all natural as much as I can. Super helpful and so much great information I didn’t know. Thanks for sharing!
Glad to share, Steph! I agree, as natural as possible is preferable. 😉 Thanks for stopping by!
Such a great resource to have on hand for the cold season!
Thanks, Sylvie! 🙂
Thanks for this wonderful post! I’m trying to prepare my family because last year was a nightmare. We caught every cold imaginable! It was terrible!
http://healingmamaremedies.blogspot.com
Oh my! I hope these help you out!
What a great collection of remedies. I’ll be keeping this to use next time one of us gets a cold.
Thanks, Michelle! 🙂
This is a fantastic list! I seem to get the flu every single year, even when I get a preventative shot, so I’m definitely pinning this for later. Thanks so much for sharing at Inspiration Thursday! Have a great week!
I hope they help you out this year, Lela!
So many great ideas! I think I’m starting to get something funky, so this post couldn’t be timed better.
Sorry to hear that, Brianna! I hope you feel better soon!
I am going to save this for the next time we get sick. Thanks for sharing on Creative K Kids Tasty Tuesdays. I hope you will join us next week.
Glad to share, Audrey! Thanks for stopping by!
Hi Raia,
Great information on the herbal and natural remedies for colds – I know they all have a proven tract record for their amazing ability to heal and most of them have natural antibiotic properties. Thanks for sharing on Real Food Fridays. Pinned & twitted.
Glad to share, Marla! It’s wonderful to have these remedies and I’m glad to spread the word. 🙂
Thank you for this plethora of great information and sharing at the Recipe Swap.
Always glad to share, Kathy! Thanks so much for stopping by. 🙂
A great collection of “make me feel better” recipes. Hope you are having a great weekend and thanks so much for sharing with Full Plate Thursday.
Come Back Soon!
Miz Helen
Thanks so much, Helen!
This is such a great resource! What a lot of work you put into this!!! Thank you so much for sharing this at the Welcome Home Wednesdays Party!!!
Thanks so much, Tracy! It’s work worth doing. 😉
Hi Raia,
Just a note to let you know that I have chosen your post as one of my favorites for this weeks Real Food Fridays blog hop that goes live every Thursday @7pm EST. Thanks for being part of Real Food Friday and helping us to make this world a little healthier every week.
Thanks so much, Marla!
Hi Raia – Thanks for linking up with the Let’s Get Real party. This will be my featured post at this week’s party.
Thanks so much, Gaye!
Congratulations!
Your recipe was featured on Full Plate Thursday! Hope you are having a great day and enjoy your new Red Plate.
Come Back Soon!
Miz Helen
Thanks so much, Helen! 🙂
Great collection. And I would rather do any of these than get a flu shot!
Yes!!! Me too.
Soup soup and more soup! I make my own bone broth also so soups are a staple in the fall and winter!
Yes! Soups are so healing and nourishing!
I drink some of those teas even when I’m not sick! Thanks for including my tea and for all these great remedies! Pinned!
You’re so welcome, Lindsey. Thanks for letting me share your recipe!
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