As Cold and Flu Season Returns, Experts Are Emphasizing That Proper Nutrition Can Significantly Speed Up Recovery Alongside Medication

Health specialists recommend a range of natural remedies found in the kitchen to ease symptoms and boost the immune system. Herbal teas such as linden, sage, and a ginger-honey-lemon mix are said to soothe the respiratory tract and reduce throat irritation. Freshly squeezed citrus juices from oranges, tangerines, and grapefruits, rich in vitamin C, support cellular renewal.

Warm chicken and bone broth can help clear nasal congestion and, thanks to their amino acids, increase the body's resistance. Drinking at least 2-2.5 liters of water daily is advised to replenish fluids lost to fever and fatigue and to flush out toxins. Garlic and onion, considered natural antibiotics, fight infections through the compound allicin.

Hot soups with garlic, lemon, and plenty of black pepper soften the throat and provide energy without straining digestion. Yogurt and kefir, being probiotic-rich fermented foods, protect gut health, which is central to the immune system. Dark leafy greens like spinach and chard, packed with antioxidants and vitamins A, C, and E, also raise the body's defenses.

During recovery, experts warn against processed foods, overly sugary items, caffeinated drinks, and alcohol to avoid tiring the body. They stress that if symptoms persist beyond 4-5 days or are accompanied by high fever, one should definitely consult a doctor.