Rooted Immunity - Cold and Flu Season is Upon Us: Nourishing Foods, Remedies and Recipes for Immunity

As the cool winds roll in and the days grow shorter, our bodies often crave warmth, rest, and grounding nourishment. As someone who works closely with children and is constantly surrounded by little hands, sneezes, and shared laughter, I’ve learned firsthand the value of nurturing daily immune resilience through food and simple rituals. Cold and flu season reminds us that our immune health is deeply tied to the rhythms of nature and that prevention starts long before a cough or sniffle appears. In this season of slowing down, we can strengthen our foundation through food, mindful rituals, and connection with the natural world around us.

Nourish the Root: Everyday Foods That Strengthen Immunity

Immunity begins in the gut. About 80% of our immune system lives in the intestinal lining, where beneficial bacteria, dietary fibers, and nutrients interact to defend us from invaders. By nourishing this foundation, we support the body’s ability to respond quickly and effectively when seasonal bugs circulate.

·       Citrus Fruits & Bell Peppers: Rich in vitamin C, these foods help stimulate white blood cell production and act as antioxidants to protect against oxidative stress

·       Garlic: Contains allicin, a compound with antiviral and antibacterial properties shown to enhance immune response

·       Leafy Greens & Cruciferous Vegetables: High in folate and phytonutrients that support detoxification and immune modulation.

·       Bone Broth: Provides collagen, amino acids, and minerals that soothe mucosal tissues and aid in recovery.

·       Fermented Foods: Sauerkraut, kimchi, kefir, and yogurt offer probiotics that strengthen the gut barrier and regulate inflammation.

·      Turmeric: Rich in curcumin, a compound with strong anti-inflammatory and antioxidant properties that help modulate immune activity and reduce inflammation throughout the body

·       Ginger: Contains gingerols and shogaols, bioactive compounds shown to support circulation, ease inflammation, and enhance immune defense against respiratory infections.

Care Through the Cold: Foods for Recovery and Symptom Relief

When illness strikes, it’s important to shift toward foods that are gentle, hydrating, and easy to digest while still providing nourishment. Warm, soft meals can soothe sore throats, ease congestion, and supply the nutrients your immune system needs to heal.

·       Ginger Tea: Ginger contains gingerol, known for its anti-inflammatory and antioxidant effects, helping relieve sore throats and nausea.

·       Raw Honey: Naturally antimicrobial and soothing for the throat; it also supports cough relief.

·       Vegetable or Chicken Soup: The warmth promotes nasal drainage, while the nutrients support immune activity.

·       Lemon Water with a Pinch of Sea Salt: Helps replenish electrolytes and provides vitamin C for immune defense.

·       Spices like turmeric, cayenne, and black pepper – Support circulation, help clear mucus, and modulate inflammation.

Holistic Home Rituals for Prevention and Comfort

Supporting your environment is just as vital as what you eat. Our immune systems thrive in clean air, consistent rest, and balanced moisture, all of which help our mucosal barriers stay resilient.

·       Air Circulation: Open windows for 10 minutes 2–3 times per week to circulate fresh air and reduce airborne pathogens.

·       Air Purifiers: Especially helpful during indoor months to filter allergens, dust, and microbes.

·       Humidifiers: Maintain humidity between 40–60% to prevent dry airways, which are more susceptible to infection.

·       Herbal Teas: Try echinacea, elderberry, ginger, or chamomile to support immunity and relaxation.

·       Rest and Rhythm: Adequate sleep, gentle movement, and mindful breathing anchor your body in healing rhythms.

Natural Remedies & Recipes

Traditional immune remedies have stood the test of time for good reason. Two of my favorite remedies to have in stock this time of the year include garlic honey ferment and fire cider. They offer potent antimicrobial and circulatory benefits to help prevent or shorten illness. Both can be made easily at home and stored for months.

Garlic Honey Ferment

Benefits: Garlic contains allicin, a compound with strong antiviral, antibacterial, and antifungal properties. Honey offers antimicrobial action and coats sore throats, easing coughs.

Ingredients:

·       1 cup peeled fresh organic garlic cloves

·       Organic Raw honey or Organic Raw Manuka Honey (enough to fully submerge the garlic)

·       Clean glass jar with lid

Instructions:

1. Lightly crush garlic cloves to activate allicin.

2. Place in a clean glass jar and pour honey over until fully covered.

3. Stir to remove air bubbles, cover loosely, and store in a cool, dark place.

4. Ferment for 3–4 weeks, opening occasionally to release gases. Once done, refrigerate.

Take 1 clove or a spoonful of honey daily during cold season, or at the first sign of illness.

Fire Cider

Benefits: This traditional tonic combines immune-supportive and circulatory herbs steeped in apple cider vinegar. It’s warming, antimicrobial, and helps clear congestion.

Ingredients:

·       1 cup raw apple cider vinegar

·       1/4 cup grated horseradish root

·       1/4 cup chopped onion

·       1/4 cup minced garlic

·       1/4 cup grated fresh ginger

·       1 chopped jalapeño or cayenne pepper (optional)

·       Zest and juice of 1 lemon

·       Raw honey to taste (added after straining)

Instructions:

1. Combine all ingredients (except honey) in a glass jar.

2. Cover with vinegar, ensuring everything is submerged.

3. Seal tightly and store in a cool, dark place for 3–4 weeks, shaking daily.

4. Strain and add honey to taste. Store refrigerated.

Take 1 tablespoon daily for prevention or every few hours when feeling unwell.

Rooted Renewal

Cold and flu season doesn’t have to mean surrendering to sickness. By nourishing your body from the root through food, rest, herbs, and mindful environment you give your immune system the foundation it needs to thrive. Each meal, each breath of fresh air, each cup of tea becomes an act of care and renewal.

References

1.     Ankri, S., & Mirelman, D. (1999). Antimicrobial properties of allicin from garlic. Microbes and Infection, 1(2), 125–129.

2.     Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

3.     Chainani-Wu, N. (2003). Safety and anti-inflammatory activity of curcumin: A component of turmeric. J. Alternative and Complementary Medicine, 9(1), 161–168.

4.     Hill, C., et al. (2014). Expert consensus on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11, 506–514.

5.     Mashhadi, N. S., et al. (2013). Anti-oxidative and anti-inflammatory effects of ginger. International Journal of Preventive Medicine, 4(Suppl 1), S36–S42.)

6.     Paul, I. M., et al. (2007). Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. Archives of Pediatrics & Adolescent Medicine, 161(12), 1140–1146.

7.     Round, J. L., & Mazmanian, S. K. (2009). The gut microbiota shapes intestinal immune responses during health and disease. Nature Reviews Immunology, 9(5), 313–323.