Combating Cold and Flu: the foods to keep you well

There's so much to look forward to in October, from stomping on the crispy fall leaves that cover the sidewalks (I can't be the only one who goes out of their way to do this) to all of the Halloween festivities. Excitement is certainly in the air, as is something else that I'm not so keen on— the spread of cold and flu. Just a few days into the month and I'd already fallen victim.

Due to congestion, I laid low all of last week and adjusted my diet accordingly. Knowing what was sure to come, I would've been wise to have taken preventative measures. I may not have been prepared, but that doesn't mean you can't be!

To speed up my recovery and to help you avoid getting sick altogether, I did a bit of research on some all-natural remedies to help ward off illness. Don't worry, this list is free of nauseating grape and cherry flavored syrups. 

Garlic: Within garlic is a powerful bacteria and virus fighter known as allicin, which has antimicrobial effects on the body. This compound can help prevent you from catching a cold and also aid in speeding up recovery if one has already been contracted. Cooking garlic into your meals sounds easy enough, but for maximum effect, you have to eat it raw. From personal experience, I can tell you that chopping up a couple cloves of garlic into tiny bits and mixing it into your food makes it far easier to get down than munching on a raw clove. I took the hit for you there—you're welcome. If you'd prefer an alternative, you can always opt for garlic supplements.

Fennel: Not only will fennel help you rid of any pungent garlic breath, it's also beneficial for easing cough symptoms and clearing up chest congestion (I especially recommend picking some up if you go the garlic route... again, this comes from personal experience).

Tuna and salmon: Offering up good servings of omega-3 fatty acids, these oily fish work to reduce inflammation in the body, which contributes to a strong immune system.

Red bell pepper, kale, and broccoli: Citrus fruits get all the praise when it comes to vitamin C, but these veggies pack heftier doses than the glorified orange! Contrary to popular belief, studies have shown that consuming vitamin C can't prevent you from catching a cold, but it can help to accelerate recovery! 

Mushrooms: Working to increase your body's production of proteins known as cytokines, this antioxidant-rich fungi can help strengthen your body's immune response to infection. Think of cytokines as activists working to rally troops, these being virus-fighting white blood cells, for the battle against infection that's waging inside your body. The bigger your army, the higher your chances are of victory and a shorter war! After all, don't we all just want some peace?

Chicken soup: Nope, it's not a myth. Chicken soup can actually help fight against viruses. There are a slew of studies suggesting a variety of reasons for this soup's cold and flu-fighting powers; one such study by Dr. Stephen Rennard of the University of Nebraska Medical Center contributes them to the movement of neutrophils (a type of white blood cell) becoming restricted upon consuming the soup, which Rennard found can help reduce cold symptoms that result from upper respiratory infection.

If you're looking to stay well throughout the season, consider adding these supercharged foods into your diet! Anyone else thinking of a salmon and kale salad for dinner?