6 Immune-Boosting Foods to Fight Colds

As cold and flu season lingers, many are seeking natural ways to enhance immunity and recover quickly without heavily relying on over-the-counter medications. Nutritionist Cai Yifang from Taiwan’s Keyi Nutrition Consulting Center has shared effective dietary strategies on NTDTV’s Health 1+1 program with The Epoch Times. Here are six powerhouse foods that can help combat cold symptoms and support immune function.

In a time when antibiotic resistance and immune dysfunction are on the rise, these traditional remedies provide gentle but effective alternatives. As concerns about synthetic pharmaceuticals grow, turning to food as a form of medicine is gaining popularity. Research backs that certain nutrients, including zinc, Quercetin, and allicin, can modulate immune responses, reduce inflammation, and even shorten illness duration. As seasonal viruses evolve, strengthening the body with these foods is becoming increasingly crucial.

6 Immune-Boosting Foods to Fight Colds

1. Green Onions: These contain sulfur compounds and flavonoids like Quercetin and kaempferol, which have antibacterial and anti-inflammatory effects, aiding immune function and relieving cold symptoms.

2. Onions: Rich in Quercetin and organic sulfides, onions help regulate immunity, reduce infections, and ease pain. Purple onions, in particular, may inhibit viral replication.

3. Garlic: Known for its immune-modulating properties, garlic contains allicin and polysaccharides that stimulate immune cells and can reduce severe infection cytokine storms.

4. Ginger: Contains gingerol and shogaol, which combat respiratory viruses, and helps soothe nausea. Fresh ginger is known to inhibit the respiratory syncytial virus (RSV), a common cold virus.

5. Radish: This vegetable contains flavonoids that help break down mucus and inhibit bacterial biofilms, making it effective for cough relief.

6. Oysters: Packed with zinc and Omega-3s, oysters enhance gut microbiota balance, a key factor in maintaining immune resilience.

5 Healing Soups to Speed Recovery

1. Green Onion Chicken Soup: Offers protein from chicken, while the sulfides in green onions combat inflammation. The warmth of the broth helps thin mucus and improve circulation.

2. Garlic Pork Ribs Soup: Combines garlic with red dates, which are rich in vitamin A, to protect respiratory mucosa. Wolfberries add antioxidants.

3. Radish and Pork Ribs Soup: Radish clears phlegm and corn adds natural sweetness for easier digestion.

4. Onion, Seaweed, and Egg Drop Soup: Seaweed provides minerals while onion’s quercetin helps block viral entry points.

5. Ginger and Oyster Soup: Replenishes zinc with oysters and uses ginger to soothe throat inflammation.

Don't forget old favorites like chicken noodle soup and hot tea, which help loosen mucus, soothe sore throats, and promote restful sleep.

Foods to Avoid During a Cold

Certain foods may be harder on the digestive system when you’re ill and should be avoided, such as:

- Raw or fermented foods (e.g., sashimi, carbonated drinks)

- Spicy or greasy meals (which can irritate digestion)

- High-fiber foods (e.g., celery, grains) that may delay recovery

The Bigger Picture: Food and Immune Resilience

As discussions around “immunity passports” and vaccines continue, these foods emphasize that nature provides strong defenses. Incorporating them into your diet is not only about fighting colds but also about reclaiming health sovereignty. Let food be your first line of medicine, as the body's ability to heal is greater than you might have been led to believe.