Published on January 20, 2026

Foods that Help You Recover from Flu and Cold

If you’re sick with the cold or flu you want to do anything possible to feel better fast. A good cup of tea with honey is a common remedy. There are many ingredients you can add to your drinks and food to help with symptom relief and to boost your immune system.

These ingredients are used in many teas and drinks including golden milk, a traditional Indian drink that is both soothing and restorative. Rebecca Hanzen, HC, IIN, FM, a certified health coach with Avera Integrative Medicine, mixes and freezes a flu and cold blend she can serve warm when it’s needed.

Why These Ingredients Work

  • Turmeric: Contains curcumin, which is an anti-inflammatory and antioxidant. It can ease symptoms like sore throats and congestion while supporting your immune system. Combine with a fat source like ghee or coconut oil, black pepper or cayenne to help with curcumin absorption.
  • Honey: Can soothe coughs and sore throats and can help thin mucus to clear airways.
  • Lemon: Vitamin C is an immune booster. It can also help soothe a sore throat, reduce congestion and thin mucus.
  • Cayenne: Helps clear nasal passages and can also offer pain relief from headaches by thinning mucus. It also helps absorption of curcumin, a main component of turmeric.
  • Ginger: Eases sore throats, reduces cough and it has antimicrobial benefits to help fight bacteria and viruses. It can help open airways when served in a warm tea.
  • Elderberry: Some studies say elderberry’s anti-inflammatory components can shorten or reduce the severity of symptoms if taken right when symptoms occur.

Try These Recipes

mugs of golden milk, sprinkled with cinnamon. Golden Milk
glass of cold and flu drink and ingredients. Cold and Flu Drink
bowl of flu-buster soup on a table. Flu-Buster Vegetable Soup

Combining Spices for Maximum Cold and Flu Relief

You can use these ingredients separately or combine them for maximum effect. Some simple ways include:

  • Chew on raw ginger
  • Have a spoonful of honey (not for infants under 1 year old)
  • Stir turmeric into soups, stews and smoothies
  • Warm water with lemon and honey or cinnamon and honey
  • Warm herbal tea with added ingredients like honey, ginger and lemon
  • Drink elderberry tea
  • Make golden milk or frozen cold and flu blends

Flu and COVID vaccines are a best first step to prevent illness. If you’re sick, stay home and discuss other possible steps with your primary provider. Flu and COVID tests are also available at most drug stores.

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