You may think of ginger and pumpkin as the season’s primary flavors for coffee drinks or dessert. However, for cold and flu season, these power-packed foods have wonderful healing properties.

The following top foods and beverages help you get well fast and can also keep you well!

What to Eat and Drink if You Get a Cold or Flu

1. Drink water and fresh tea, like ginger, lemon, honey and mint tea. I keep a carafe all day at my desk. You can also brew an echinacea tea.

2. Prepare bone broth with herbs and vegetables.

3. Eat vitamin C rich foods like broccoli, kale, cantaloupe, pumpkin or citrus fruits, if you tolerate them well (I can’t eat a lot of citrus fruits)

4. Choose foods rich in zinc like pumpkin seeds, spinach or oysters

5. Consider vitamin D supplementation, up to 800 IU’s daily when healthy or try to get 10 minutes of daily sun exposure. If you think you’re low in vitamin D, order a lab test and consult a health care professional regarding supplementation. Excess vitamin D can be harmful so do not overdo it on supplements. Seek professional guidance.

6. Eat magnesium rich foods like spinach, collard greens, legumes, nuts and seeds or take a magnesium supplement. Supplementing with magnesium about 30 minutes before bedtime can also help with sleep.

7. Eat plenty of fresh foods, fruits, vegetables and whole grains.

8. Avoid heavily processed foods that are nutrient poor and high in salt, sugar and unhealthy fats.

Now that you know what to eat and drink if you get sick, here are 10 Ways to Prevent Colds and Flu at Home!

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