Colds: The best foods

Autumn is here! Colorful leaves, cooler temperatures, long walks, warm socks, and a good book. It could be so lovely—if it weren’t for that annoying cold. Regular airing out, staying hydrated, and hand washing are already standard cold-prevention habits for many people. But what some tend to overlook: a balanced diet is just as important. In today's blog post, you’ll find out which foods can help prevent a cold and what to eat if you still end up catching one.

The ultimate protection: Zinc

Whole grains, pumpkin seeds, Brazil nuts, and soybeans are great choices if you want to protect yourself from catching a cold. Why? Because these zinc-rich foods can help prevent one from developing in the first place! This has even been scientifically proven in several studies. It’s important to meet your daily zinc needs: aim for about 10 mg per day as a woman and around 16 mg as a man. Our Immun Essentials Capsules already contain 10 mg of zinc per daily dose. Our Vegan Essentials also support your daily zinc intake with the same amount. Just one of our Zinc Tablets is enough to meet your daily requirement.

Small roots – big effects

Some love it, others can’t stand it—ginger. But this root can significantly help relieve cold symptoms. Why? All types of ginger products, whether fresh or dried, act as natural anti-inflammatory agents. That’s why dried red ginger (Halia Bara) has been used in traditional Chinese medicine for centuries.

From red ginger to yellow turmeric. This spice, commonly found in curry powder, is part of the ginger family. Like Halia Bara, turmeric—mainly due to its high content of the pigment curcumin—has anti-inflammatory effects. Bonus: it supports fat digestion and helps prevent bloating and gas. These benefits have been confirmed in numerous studies. Turmeric is found in both our Brainfood Capsules and in our Entlüfter.

Two interesting roots for fighting colds: Maca and garlic. Both strengthen the immune system. While garlic has a stronger effect, the benefits of Maca shouldn’t be underestimated either. Thanks to its antioxidants, it also provides solid immune support. Get the key benefits from our Maca Capsules. Want to learn more? Check out this blog post.

Garlic, meanwhile, offers stronger antiviral and antibacterial effects, helping you get over your cold faster—especially if consumed before symptoms appear. One study showed that participants who took 180 mg of garlic daily for three months had shorter colds and infected each other less often. Important to note: the garlic had to be taken before the cold started to be effective.

Another popular cold remedy: onions. Red onions, in particular, have the highest health-promoting potential. They contain lots of the essential oil alliin, which boosts the immune system. The flavonoid quercetin also provides antiviral and antibacterial benefits. You’ll find many tasty onion-packed recipes in our blog—like these protein-rich potato-pumpkin patties. With garlic and onions in the mix, you’re knocking out two immune boosters in one dish!

Other strong allies during cold season

Drink more green tea! Why? Because green tea catechins (plant compounds) are powerfully antiviral. If your cold is virus-induced, green tea or supplements with green tea extract might help. Ever tried gargling with green tea? Over 100 nursing home residents did for three months—with exciting results: 10% of those gargling with water got sick, compared to only 1% in the green tea group. More research is needed, but it’s a promising method.

Did you know? Up to 80% of your immune system is influenced by your gut flora. Maintaining a healthy balance of "good" bacteria is crucial. Lactic acid bacteria can drive out harmful bacteria and support your immune defenses. You’ll find them in soy yogurt or soy curd. Try our tasty oat breakfast pizza or a chocolaty protein cheesecake!

Ever used nasal spray? Did you know it’s basically chili for your nose? Capsaicin, the active component in chili, is found in many nasal sprays. It thins mucus and helps you cough it up. No need to eat chili peppers raw—but a spicy dish might do the trick. That familiar burning sensation when eating chili comes from thermoreceptors and may also soothe (throat) pain. Got a stuffy nose? Spicy chili can help clear it by triggering nasal drainage.