For generations, people have made chicken soup when sick to help them feel better. No, not that Campbell’s canned soup, but homemade chicken soup. As a child aside from Vicks Vapor rub, homemade chicken soup was the cure-all for colds and flu. It was one of those remedies that had been passed down through the family by the Ancestors. Of course, they didn’t know it provided minerals, electrolytes, vitamins, calories, and protein, all of which your body requires for recovery. As well they were unaware of the fact chicken soup hydrates the body and has electrolytes, especially needed if you are vomiting, sweating, have a fever, or are dehydrated. The hot soup breaks up mucus and decreases congestion. Chicken contains a form of the amino acid, called N-acetylcysteine, that breaks apart mucus and has anti-viral, anti-inflammatory, and antioxidant effects.

Broths like soup are a great source of electrolytes and fluid. Bone broths are rich in collagen and amino acids to promote recovery. If purchasing broths from a store be sure to pick up low-sodium or no salt added broths if you are on a salt-restricted diet. A better idea is to make your own bone broth by boiling the carcass or bones from a chicken and storing it in the fridge in a Mason jar.

I wrote a previous Blog on the health benefits of garlic. Garlic has antibacterial, antiviral., and antifungal effects. Aged garlic extract supplements may increase immune function and decrease the severity of colds and flu. Add garlic to food when you are sick is effective for increased flavor and fighting off colds and flu. Personally, I eat garlic almost daily and I have not had a cold or flu in years.

Coconut water is full of electrolytes which as stated above are needed, especially with vomiting, diarrhea, and profuse sweating. The natural sugar from the coconut is a quick source of energy. However, if you have not drunk coconut water before, start out slow as it can cause bloating.

Sipping on a hot cup of tea is a remedy many people reach for with cold and flu symptoms. Hot tea just like broths relieve congestion, just be sure it’s not at a high temperature that would irritate your throat. Hot tea contains polyphenols. These plant-based substances have multiple health benefits that include anti-inflammatory, antioxidant, and anticancer effects.

Honey has antibacterial effects, working as an RN I used honey on occasion to promote the healing of a deep bed sore or other wounds. Honey stimulates your immune system and raw honey has been used to alleviate seasonal allergies as well as relieve coughs in children. It should not be given to children under the age of 12 months.

Ginger has been used in food and herb medicine for centuries. It is particularly sought after to relieve nausea, I have made ginger tea, by boiling the root in water for 30 minutes and adding honey and lemon. Ginger ale is effective, but make sure it contains real ginger, not ginger flavor.

Spicy foods such as hot peppers, contain capsaicin that causes a hot burning sensation when touched. In high concentrations, capsaicin causes a desensitizing effect. It is often used in pain-relieving patches and gels. Have you ever eaten a hot pepper and got a runny nose? That is capsaicin breaking up mucus and clearing nasal passages. Take heed, spicy foods may cause bloating, pain and nausea in some people. As well if you are nauseated you definitely want to stay away from hot peppers.

A common symptom of flu is diarrhea, bananas contain soluble fiber, which becomes gel-like in liquid, so it reverses diarrhea. Bananas are soft easy to eat, rich in nutrients, and contain fast-acting carbs. High in potassium, bananas are ideal to replace electrolytes.

Oatmeal provides calories, vitamins, and minerals and is easy to eat, and may boost your immune system. Please do not buy those packages of 5-minute oatmeal, they contain a lot of sugar, and the fiber has been stripped away. Get real steel-cut oatmeal and add fruit or honey to enhance the benefits of it.

Fruits are high in vitamins, minerals, antioxidants, and fiber which support your immune system and overall health. Fruits rich in vitamin C, an antioxidant help your immune system function as it should. Other fruits like strawberries and blueberries contain anthocyanins which give them their color. These berries are a good source of antiviral, anti-inflammatory, and immune-boosting effects.

Avocados, which I eat almost daily provide calories, vitamins, and minerals that your body needs. Avocados contain monosaturated, healthy fat. Oleic acid, a healthy fat found in avocados, may decrease inflammation and boost the immune system.

Salmon is one of the best proteins to eat when you are sick. It is soft easy to eat, and full of quality protein needed for your body to recover. Omega-3 fatty acids found in salmon have strong anti-inflammatory effects that help your immune system function properly. Salmon also contains vitamins and minerals, including Vitamin D, crucial in immune function.

In closing, flu and cold season will be here soon, utilize some of the foods listed above to alleviate cold and flu symptoms and boost your immune system naturally.

Until next time,

Peace, Love, and Blessings 💖