Cold and Flu Compendium
Foods and Herbs to Prevent
Colds and Flus
The following is a list of foods and herbs
that help promote a healthy immune system and digestive tract and prevents/eliminates
mucus from forming in the body(a condition called catarrh), thereby helping
to prevent colds and flus as well.
Cayenne pepper and mustard: both of which stimulate
digestion and enhances absorption
Apples: have significant antiviral properties; they
contain polyphenols that have anti-cancer properties,and the pectin is
able to bind to toxic metals; have laxative effect to help bulk out stools,
but apple can also help diarrhea
Carrot, potato peel and onion broth base for soups provides
the necessary electrolytes for the eliminative processes. Add herbs
such as parsley, sage, thyme and rosemary for added flavor and nutrients.
Cabbage: stimulates the immune system and antibody production
and, taken as a soup or tea, is a wonderful way to ward off infections
such as colds, coughs, and flu. Its sulphur compounds may confer
its antiseptic action in the respiratory system
Garlic, onions and leeks: anti microbial properties
and helps detoxify the body.
Turnips: root and tops are high in glucosinolates which may
block the development of cancer; bactericidal effect, particularly in the
respiratory system; turnip juice given by teaspoonful throughout the day
is an effective decongestant, especially for children's colds, coughs and
Echinacea and goldenseal: both stimulate the immune
system. Echinacea is antibacterial and antiviral; goldenseal is an
antibacterial noted for healing irritated mucous membranes.
Foods or herbs high in Vitamin A, C (+ the bioflavonoids), E,
calcium and zinc also help boost the immune system. Natural supplements
should be taken when the diet is lacking in Vitamin C complex and zinc.
(See Vitamin/mineral Guide for more information)
Eat a fresh green leafy salad before every evening meal. Add
shredded cabbage, turnip and carrots, then toss. This salad adds
extra fiber, digestive enzymes, vitamins and minerals to help your body
utilize the nutrients from the main meal.
Sprouted seeds and grains, and soaked nuts are a wonderful
addition to the diet and provide an energy rich source of live enzymes
and nutrients. Great to eat when really fresh vegetables are hard
to find and you need an energy boost. Add some sprouts to the salad
Drink plenty of pure or distilled water every day.
Try adding a tablespoon of apple cider vinegar or lemon to
"charge" every quart of water you drink. This will add the necessary
electrolytes for improved elimination of toxins and waste matter.
If it's too sour, add a little honey or maple syrup. Fluids may also
be taken in the form of teas, which is a great way to add nutritional and
cleansing herbs to your diet. Raspberry leaf tea is very palatable,
loaded with nutritional benefits, and blends well with berry juices or
Herbal combinations: (10):
black cohosh, blessed thistle, pleurisy root, scullcap (21):
comfrey, lobelia, marshmallow, mullein, slippery elm
Other Useful Herbs: Bayberry bark, burdock root, cayenne,
comfrey (root), elder flowers and berries, fenugreek, marshmallow, mullein,
raspberry, thyme, yarrow, yerba santa
Vitamins: Use the antioxidant vitamins -
A, C, E, and F
Get plenty of fresh air and exercise every day
if possible. Getting outdoors in the fall will help you and your
children become acclimated to winter weather.