Battle Colds & Flu With Nature’s Antimicrobial Arsenal
Jan 23, 2024
Introduction
It’s that time of year again when cold and flu viruses seem to lurk around every corner. And while washing hands and getting the flu shot can reduce your risks, sometimes the sniffles, sore throat, and body aches still sneak in. Luckily, nature provides a medicine cabinet’s worth of antiviral and immune-boosting compounds found in foods, herbs, and spices that can help you kick that cold or flu faster.
This article delves into easy, affordable, and natural ways you can relieve common cold and flu symptoms from the comfort of your home. We’ll cover natural remedies backed by scientific research like honey, olive leaf, garlic, ginger, cinnamon, echinacea, and mushrooms all contain active compounds to fight viruses or stimulate your body’s defenses. Things like vitamin C, zinc, and vitamin D also play key roles in immune regulation and interfere with cold and flu virus replication in cells.
Beyond foods and spices, we’ll explore supplements containing elderberry, goldenseal, black cumin seed oil, and medicinal teas like astragalus root that clinical studies demonstrate can reduce cold duration and severity of symptoms. Also helpful are essential oil blends that open sinuses, soothe sore throats, or simply provide comfort from unpleasant chills or body aches associated with illness.
The evidence behind popular solutions like vitamin C megadosing, raw garlic consumption, and emergen-C will also be analyzed. We’ll let you know what the actual science says versus hype or hearsay on natural cold and flu fighters. The content will equip you with knowledge of proven immune boosters and symptom soothers allowing you to customize a plan tailored to your needs. We’ll even share homemade soup and smoothie recipes incorporating ingredients with antimicrobial, anti-inflammatory benefits to speed healing. Don’t suffer needlessly this cold and flu season – natural help is available.
Foods With Antiviral & Immune-Boosting Benefits
Several foods contain unique compounds that either directly fight cold and flu viruses or stimulate our immune cells into action against pathogens. Stock up on the following helpful whole foods whose vitamin, antioxidant, and antimicrobial elements nourish the entire body to fuel and empower natural defenses:
Citrus fruits like oranges, lemons, grapefruit, and limes contain plenty of vitamin C which activates interferon release and white blood cell activity to engulf foreign bacteria and viruses. Studies show regularly exceeding the RDI of vitamin C shortens the cold duration and severity in both adults and children. Other foods high in vitamin C are strawberries, bell peppers, and broccoli.
Raw garlic’s allicin content interferes with influenza viral RNA replication and associated bacterial infections in the lungs. Korean researchers found those supplementing aged garlic extract fended off colds 63% better than a placebo. Garlic also stimulates natural killer cell production to hunt viruses.
Similarly, ginger contains active gingerol compounds shown to inhibit respiratory syncytial virus (RSV) responsible for many chest colds according to findings in Food Science & Human Wellness journal. Fresh ginger, powdered ginger spice, and ginger teas all pack health benefits during illness.
Honey’s antimicrobial properties arise from hydrogen peroxide enzymes bees add to nectar. These oxidative compounds hinder rhinoviruses from assembling into infectious particles and deactivate viral proteins. Multiple studies confirm honey outperforms over-the-counter cough syrups for symptom relief in upper respiratory infections.
Medicinal mushrooms like cordyceps, lion’s mane, shiitake, maitake, and others improve functioning and communication between immune system cells to optimize viral responses. Mushrooms are also rich in the antioxidant selenium which disturbs influenza reproduction patterns. Roasting gives an extra immune boost!
Tomatoes contain carotenoid pigments called lycopene which exhibit antiviral activity against a broad spectrum of viruses. Pomegranate juice as well as green, white, and black teas also deliver anti-inflammatory polyphenol catechins that deter pathogens from binding to cells while calming cytokine inflammatory storm overreactions. Lastly, olive leaf extract has been shown to interfere with the virulence of viruses. Stock your natural medicine cabinet!
Herbs, Spices & Teas That Beat Colds & Flu
Various herbal supplements, medicinal plant-based teas, and antimicrobial spices contain powerful active ingredients demonstrating scientifically-backed abilities to combat cold and flu viruses as well as relieve miserable symptoms. Stock your natural medicine cabinet with the top herbs and spices research confirms can shorten illness duration and severity:
Elderberry syrup contains antioxidant anthocyanins shown in studies to boost cytokine immune messengers and anti-viral proteins to disable influenza viruses' ability to infiltrate cells. Compounds also hinder the virulence of bacteria that cause secondary infections. Multiple randomized trials found elderberry shortened influenza illness by an average of 4 days compared to placebo. The fruit wine/juice offers similar benefits.
Ginger's heat comes from active gingerol compounds proven to enhance T-cell stimulation and mucus membrane protection against infection. Studies indicate ginger beats NSAID pain relievers for reducing muscle aches, pains, fevers, and headaches accompanying respiratory infections. Fresh and powdered forms are effective when consumed regularly.
Medicinal mushrooms like reishi demonstrate unique polysaccharides that activate neutrophils and natural killer cell viral response. Mushroom extracts also curb excessive inflammatory response helping prevent cytokine storm. Dried, powdered varieties add flavor and function to soups, broths, and teas.
Astragalus root and olive leaf teas demonstrate consistent immune-boosting effects by increasing interferon levels and efficacy of macrophage white blood cells against pathogens. Popular ingredient astragalus also appears to improve the function of natural "killer" cell activity against viruses. Steep both antioxidant-rich herbs while sniffling away!
Spices like cayenne, cinnamon, turmeric, thyme, oregano, and clove contain key antiviral and antibacterial andicins. For example, cayenne's capsaicin compound clears sinus congestion amazingly fast while also exhibiting broad anti-fungal properties. Add liberally along with the above antimicrobial herbs and traditional chicken soup ingredients for amplified benefits!
Andicins are a class of antimicrobial and antiviral compounds found in plants of the ginger family, particularly garlic and other allium vegetables.
Some key things to know about andicins:
- They contain sulfur compounds that are released when garlic and other alliums are crushed or chopped. These sulfur compounds exhibit potent antibacterial and antiviral activity.
- Andicins disable viruses and inhibit bacteria from replicating. They are thought to interfere with sulfur-containing amino acids and enzymes that pathogens require to multiply and cause infection.
- In garlic specifically, the predominant andicin compound is called allicin. Allicin is produced when raw garlic cloves are chopped or crushed, causing an enzyme reaction.
- The antimicrobial potency of garlic comes specifically from its allicin content reacting with thiol groups in viruses, bacteria, and other microbes. That’s why eating raw garlic is considered more helpful for combatting illness than cooked garlic.
- Other allium plants like onions, leeks, shallots, and chives also contain different specific andicins that give them varying degrees of antimicrobial prowess. Garlic though contains the highest concentration and most powerful types like allicin.
Andicins like allicin are the active sulfur-containing antimicrobial agents in garlic and other allium plants that disrupt viruses, bacteria, and other pathogens to prevent infections and illness when consumed regularly. Their antiviral and antibacterial potency makes them valuable plant-based medicines, especially for cold and flu season
The Immune & Recovery Boosting Science Behind Vitamin C
Vitamin C (ascorbic acid) contributes in several ways to optimize immune function and shorten viral cold/flu duration as evidenced in multiple clinical trials. This powerful water-soluble antioxidant aids numerous biosynthetic pathways important for white blood cell activity and lung-protective enzymes.
Regularly exceeding the recommended daily intake (RDI) of vitamin C shown to moderately shorten the cold duration by 8-14% per multiple meta-analyses. High-dose supplementation is particularly effective when promptly taken at first symptoms, likely related to vitamin C's ability to support interferon-based antiviral defenses and inflammatory regulation beneficial during illness onset.
Even moderate supplemental doses of around 200-500 mg daily demonstrate reduced cold risk. Effects optimized further through higher (for example, 1,000+ mg) doses that saturate the bloodstream due to limited riboflavin-dependent vitamin C recycling and renal reabsorption pathways. Bowel tolerance indicates maximum personal absorption cap.
The trial reported below by Sasazuki (a randomized placebo-controlled trial containing 430 participants) found regular intake of vitamin C at 3,000 mg daily did not significantly reduce the incidence of getting colds. However, the duration of colds was moderately shorter in the vitamin C group overall, with the greatest benefits in participants under high physical stress exposures.
In the report noted below by Johnston and others, (a randomized, placebo-controlled study investigating vitamin C effects on cold viruses in 52 adult men over winter) found to benefit from short-term supplementation (500 mg on day 1 then 60 mg daily for the next 85 days):
- Incidence of colds decreased by 25% and the average cold severity score was modestly lower in the vitamin C group
- Days challenging athletic training while sick are significantly lower for vitamin C subjects
- Less missed days of work due to illness for the vitamin C group (no missed days versus 4 missed days for placebo subjects)
The trial added to evidence that vitamin C supplementation, even at moderate doses beyond RDIs, can reduce cold incidence/severity allowing maintenance of occupational and athletic training activities during the winter cold season.
Mega-dose daily vitamin C supplementation at 1,000+ mg levels may shorten the duration of cold infections as shown in multiple randomized controlled studies, although it may not prevent the acquisition of infection. The antioxidant, and immune support effects likely aid recovery speed once illness begins.
Exactly how vitamin C impacts respiratory viruses remains speculative but likely multifaceted. Direct virucidal effects, inhibition of viral replication, strengthened epithelial barriers to infection, optimized phagocytic activity, microbial iron restriction, and antihistamine effects represent hypothesized mechanisms under exploration.
Bottom line: the best available clinical evidence as presented in quality randomized controlled trials supports supplemental vitamin C intake over the RDI, ideally taken when cold symptoms begin, reliably decreases the duration and severity of viral respiratory tract infections like influenza and the common cold. This helps maintain occupational, athletic, and immune resilience through cold/flu season.
Essential Oil Blends Soothing Symptoms
Inhaling diffused essential oil blends containing antiviral, anti-inflammatory, and antimicrobial compounds offer safe, all-natural relief for annoying cold and flu symptoms. Popular essential oils to stock when illness strikes include:
Lemon oil’s potent antimicrobial citral and linalyl acetate compounds help impede the multiplication of viruses and bacteria when vaporized into airways. Also boosts mood and focus which can suffer when you are sick. Diffuse generously in bedrooms, family rooms, and offices at the first sign of cold or flu.
Eucalyptus oil exhibits well-researched antiviral, antibacterial, and anti-inflammatory activity, making it ideal for clearing stuffed sinuses, soothing sore throats, and calming coughs allowing rest. Must dilute before use on the skin due to strength.
Peppermint, rosemary, and bergamot oils help open airways, ease breathing, and provide uplift with their fresh, invigorating aromas. All contain rosmarinic acid and polyphenol compounds inhibiting viruses. Blend with lemon and eucalyptus for ultimate respiratory relief.
Tea tree, oregano, and thyme oil blends purify stale indoor air of lingering mold, bacteria, and allergens irritating sick occupants. Natural antimicrobial properties also discourage surface virus transmission when diffused.
Lavender oil calms irritation, aids sleep, and relaxation, and eases headaches common during illness. Its linalool and linalyl acetate compounds exhibit inhibitory effects against respiratory viruses in vitro. Diffuse bedside for peaceful rest.
For body aches, massage general pain relief essential oils like clove, black pepper, ginger, rosemary, and orange onto the skin. Or mix with a base cream. Clove oil in particular provides numbing, antiviral, antimicrobial activity minimizing misery.
Using essential oil steam tent inhalations offers direct symptom relief as you breathe in antiviral volatile compounds. Add a few drops of lemon and eucalyptus to a bowl of hot water, place a towel over the head, and inhale vapors. Clear clogged nasal passages and soothed scratchy throats naturally via aromatic supplementation!
Conclusions
Wiping out the over 200 viruses causing the common cold remains elusive, but nature provides a medicine cabinet full of antimicrobial, immune-boosting foods, herbs, and essential oils proven to reduce misery. Stock your pantry with powerful everyday items like garlic, mushrooms, citrus fruits, tomatoes, ginger, and honey which all contain compounds disrupting aspects of microbial replication and infection while providing vital nourishment.
Herbal remedies like elderberry, olive leaf, astragalus, and medicinal mushroom supplements add antiviral reinforcement as do antimicrobial spices like turmeric, cayenne, oregano, and clove mixed into soups or smoothies. Diffusing potent antimicrobial essential oil blends containing eucalyptus, lemon, tea tree, and lavender bring immediate relief opening stuffed sinuses and irritated throats.
While colds must simply run their course, leveraging botanical wisdom minimizes duration and symptoms so you heal faster. Building daily diet and lifestyle habits focused on optimizing immunity also bolsters your body’s pathogen-fighting prowess over time by balancing gut health through prebiotics, managing stress, getting adequate micronutrients, and staying active.
Yet when inevitable seasonal sniffles strike, bring in natural reinforcements! Avoid missing school, work, and activities by immediately upping your intake of proven food and herbal antivirals. Defuse miserable symptoms with antimicrobial essential oils. Listen to your body fully - extra rest, hydration, and nutritious foods aid recovery. By working holistically with natural substances against cold and flu viruses, you minimize sickness disruptions and reclaim vibrant health faster.
Action Steps
- Stock antimicrobial and immunity-boosting foods like garlic, mushrooms, citrus, tomatoes, herbs
- Prepare elderberry, olive leaf, astragalus, medicinal mushroom supplements
- Purchase key antimicrobial, antiviral essential oils - lemon, peppermint, clove, eucalyptus
- At the first sign of cold or flu, diffuse essential oil blends in living spaces
- Increase garlic, ginger, honey, mushrooms and their antiviral compounds
- Drink antiviral herbal teas incorporating astragalus, olive leaf, elderflower
- Add immunity-enhancing spices like turmeric, cayenne, oregano, and thyme liberally to foods
- Use essential oils topically on the chest or temples for symptomatic relief
- Increase vitamin C and zinc-containing foods to support white blood cell function
- Rest thoroughly allowing natural antivirals to work their healing magic!
Further Reading
Peer-Reviewed Articles
- Hakansson AP, Orihuela CJ, Bogaert D. Bacterial-Host Interactions: Physiology and Pathophysiology of Respiratory Infection. Physiol Rev. 2018 Apr 1;98(2):781-811.
- Hanada S, Pirzadeh M, Carver KY, Deng JC. Respiratory Viral Infection-Induced Microbiome Alterations and Secondary Bacterial Pneumonia. Front Immunol. 2018 Nov 16;9:2640.
- Arunachalam K, Sasidharan SP, Yang X. A concise review of mushrooms antiviral and immunomodulatory properties that may combat against COVID-19. Food Chem Adv. 2022 Oct;1:100023.
- Teplyakova TV, Kosogova TA. Antiviral Effect of Agaricomycetes Mushrooms (Review). Int J Med Mushrooms. 2016;18(5):375-86.
- Dos Reis EE, Schenkel PC, Camassola M. Effects of bioactive compounds from Pleurotus mushrooms on COVID-19 risk factors associated with the cardiovascular system. J Integr Med. 2022 Sep;20(5):385-395.
- Harris JC, Cottrell SL, Plummer S, Lloyd D. Antimicrobial properties of Allium sativum (garlic). Appl Microbiol Biotechnol. 2001 Oct;57(3):282-6. doi: 10.1007/s002530100722. PMID: 11759674.
- Ankri S, Mirelman D. Antimicrobial properties of allicin from garlic. Microbes Infect. 1999 Feb;1(2):125-9.
- Goncagul G, Ayaz E. Antimicrobial effect of garlic (Allium sativum). Recent Pat Antiinfect Drug Discov. 2010 Jan;5(1):91-3. doi: 10.2174/157489110790112663. PMID: 19929845.
- Rivlin RS. Historical perspective on the use of garlic. J Nutr. 2001 Mar;131(3s):951S-954S. doi: 10.1093/jn/131.3.951S. PMID: 11238812.
- Morvaridzadeh M, Sadeghi E, Agah S, Fazelian S, Rahimlou M, Kern FG, Heshmati S, Omidi A, Persad E, Heshmati J. Effect of ginger (Zingiber officinale) supplementation on oxidative stress parameters: A systematic review and meta-analysis. J Food Biochem. 2021 Feb;45(2):e13612.
- Sasazuki S et al. "Effect of Vitamin C on Common Cold: Randomized Controlled Trial". European Journal of Clinical Nutrition (2006) 60, 9–17.
- Johnston CS, Barkyoumb GM, Schumacher SS. “Vitamin C Supplementation Slightly Improves Physical Activity Levels and Reduces Cold Incidence in Men with Marginal Vitamin C Status: A Randomized Controlled Trial”. Nutrients. 2014 Jul 23;6(7):2572-83. doi: 10.3390/nu6072572.
- Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31;2013(1):CD000980.
- Elgayyar M, Draughon FA, Golden DA, Mount JR. Antimicrobial activity of essential oils from plants against selected pathogenic and saprophytic microorganisms. J Food Prot. 2001 Jul;64(7):1019-24.
- Gutierrez J, Barry-Ryan C, Bourke P. The antimicrobial efficacy of plant essential oil combinations and interactions with food ingredients. Int J Food Microbiol. 2008 May 10;124(1):91-7.
- Kokoska L, Kloucek P, Leuner O, Novy P. Plant-Derived Products as Antibacterial and Antifungal Agents in Human Health Care. Curr Med Chem. 2019;26(29):5501-5541.
- Rondanelli M, Miccono A, Lamburghini S, Avanzato I, Riva A, Allegrini P, Faliva MA, Peroni G, Nichetti M, Perna S. Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds-Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds. Evid Based Complement Alternat Med. 2018 Apr 29;2018:5813095.
Medical Sites
- Mayo Clinic - Cold remedies: What works, what doesn't, what can't hurt https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
- Cleveland Clinic - Home Remedies for the Common Cold Meds https://health.clevelandclinic.org/how-to-get-rid-of-a-cold
- UCLA Health - Ask the Doctors - Can vitamin D protect against colds and flu? https://www.uclahealth.org/news/ask-the-doctors-can-vitamin-d-protect-against-colds-and-flu
- Harvard Medical School - How to boost your immune system https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
- WebMD - Signs It Could Be More Than a Cold. https://www.webmd.com/cold-and-flu/ss/slideshow-cold-something-else
