It’s cold and flu season, which means you might be hearing a lot of coughing and sneezing going on. If you are around people who are sick, are feeling sick yourself, or simply want to help prevent becoming sick, then the list of immune boosting and cold fighting foods below is for you!


Turmeric has been getting a lot of positive publicity, and for good reason! Turmeric contains curcumin, which has powerful antioxidants and helps to fight inflammation. Turmeric has numerous other benefits, such as aiding in brain health, and fighting disease and aging. Thankfully, it is very easy to add some turmeric to your daily diet.  Simply add just one teaspoon of turmeric to foods like soup or vegetable sautes, mix it into your water, or have it as a juice shot! One of our favorite ways to enjoy turmeric though, is by indulging in a turmeric latte! Be careful though, many turmeric lattes that you can purchase at coffee shops have a lot of added sugars and fats; however, your nutrition plan has a clean, tasty, and plant-based recipe!


Garlic may be known to leave you with some interesting smelling breath, but did you know that garlic can help prevent and fight against the common cold? There is a specific chemical – Allicin – in garlic that can help to kill off and fight disease and sickness in your body, including infections. Thankfully, garlic is easy to eat and add to meals, and it is actually one of our favorite ways to prevent feeling sick! Simple season your veggies or pasta dishes with some fresh garlic, or press a little garlic juice (we do about 1 teaspoon) into a tall glass of water and drink it!


Just a 1/2 teaspoon of ginger can help to fight inflammation and nausea. Ginger can also help fight against fungal and bacterial infections! So add some fresh ginger to your vegetables or make a ginger sauce (if you have not tried it yet, there is an amazing ginger sauce recipe in the nutrition plan that we love to add on everything)!

Dark Leafy Greens

Believe it or not, dark, leafy, greens, like kale, spinach, Swiss chard, and arugula, and other vegetables like broccoli and Brussel sprouts are high in vitamin C! These plants help to fight off colds and kick our immune systems into gear. Typically when we are sick, we automatically think of oranges to get some vitamin C, but try adding some more greens to your plate to help prevent and shorten the length of your cold. Plus, you’ll receive other great nutrients and fiber that your body will thank you for.


Let’s do some shots! The juice kind, of course. Many juice and smoothie bar places or health food stores make and sell shots of all of the above items, and this can be a great way to get a quick boost. They can also give you a nice wake up call (if you’ve had a fresh ginger shot, you know what I mean!) Places make all kinds of shots, but we love getting a combination of turmeric and ginger with a little cayenne or black pepper.

Of course, if you are feeling sick, make sure you are also drinking plenty of water and tea. Staying hydrated is important, along with a healthy, and plant-based diet. No one single item above will help if you do not continue to eat whole, nutritious, foods.

Happy Eating & Stay Well!




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