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February 08, 2022

Chills, sneezing, aching joints - yuck!

You have the winter sickness (or one of many), it seems


Having an illness, or even just a winter allergy, is one of the most unpleasant things to deal with at a time when some of the most important holidays of the year are coming up. No one wants to be the party pooper at an event, but if you're not feeling well, it's hard to put on a smile and spread good cheer - right? The best way to avoid colds, flu or allergies during the most wonderful time of the year is to prevent them from occurring in the first place. It's also a good idea to have a whole arsenal of natural remedies up your sleeve that you can fall back on when the first signs of an illness or allergic reaction show up.

Luckily, there are some very tasty foods in nature that can help us out.

Read also our article on superfoods and how they can strengthen your immune system

Certain foods contain just the right vitamins, minerals, or macronutrients that our bodies need to feel great. Here are some of the best:

1. Sweet potatoes

Sweet potato

Sweet potatoes contain a lot of beta-carotene (recognizable by their bright orange color), which converts to vitamin A in the body. Vitamin A helps fight free radicals that weaken the immune system and can also improve liver health, which benefits you. Sweet potatoes also contain large amounts of vitamin C, which scavenges free radicals and boosts overall immunity. Eat a sweet potato a few times a week to reap the benefits. Try baked sweet potatoes, sweet potato soup and even a sweet potato smoothie or hummus.



Carrots are also rich in vitamin A and vitamin C, which provide the same benefits as sweet potatoes. Carrots are also associated with improving even the most serious diseases such as heart disease and cancer. They also help rid the body of excess mucus and are great for combating a low mood that can occur when you're not feeling well. Enjoy them in a freshly squeezed carrot juice, a vegan cream of wild rice soup, a carrot miso soup (which has even more healing properties), or a cleansing quinoa carrot salad.

3. Spinach


Spinach is a rich source of vitamins A, C, E, K and even some B vitamins. On its leaves could be tattooed "superfood"! Spinach also provides proteins that support the body and strengthen the overall function of the body's organs. Whether eaten cooked or raw, spinach is also a good source of iron, and its natural vitamin C increases the body's absorption of iron and improves red blood cell function. Vitamin E helps ward off free radicals, and vitamin K contributes to healthy blood flow, which is critical for overall immune health. Try a detoxifying spinach soup that is healing and nutritious, or simply add a few spinach leaves to your morning smoothie!

4. Kale


Like spinach, kale is a popular food for flu, colds, coughs, and even allergies. This leafy green improves the body's defenses and helps to strengthen them. Kale is also a good source of magnesium (just like spinach), which helps fight fatigue, imbalance, and low mood that can occur when you don't feel well. Vitamin C boosts the immune system and vitamin A provides even more healing. Add it anywhere you can think of! How about a warming kale and dill soup with rice for something cozy?

5. Green Tea

Green tea

Green tea has so many healing benefits, starting with reducing inflammation in the body and boosting immune function. Drunk warm, the drink also helps to loosen excess mucus, relieve sore throats, and aid in overall cleansing. Green tea is also a good source of the amino acid L-theanine, which helps relieve stress both mentally and physically. If you're not feeling well, drink three to four cups of plain green tea daily (decaf works, too). Add a squeeze of lemon for extra vitamin C, flavor, and a cleansing effect. Also, add some herbal teas to your routine for even more healing benefits.

6. Green Peas

Green peas

Protein supports the body's defense and strengthening mechanisms, and peas are one of the most easily digested, inexpensive, and body-friendly alternatives. They are a rich source of amino acids and fiber and even have a delicious sweet taste. Add peas to soups, stews, wraps, salads, and even mix them into your next green smoothie!

7. Pumpkin Seeds


Pumpkin seeds are rich in iron, protein and even omega-3 fatty acids. Along with sunflower and hemp seeds, they are one of the few seeds that have an alkalizing effect. Their bright green color indicates their high chlorophyll content, which strengthens the body, inhibits inflammation and promotes alkalinity, which lowers the risk of disease. Pumpkin seeds are also a good source of vitamin E, which wards off free radicals, and their high amino acid content can contribute to a healthy mood and strong body. Pumpkin seeds even have an anti-parasitic effect and are said to help eliminate even the scariest forms of bacteria in the body. Use pumpkin seeds raw and unroasted whenever possible, and add them to your bowl of creamy oatmeal, a smoothie, or even just as a simple snack.

8. Fresh Vegetable Juice

Fruit juice

Freshly squeezed vegetable juice is one of the most healing tonics you can consume. Forget using them for detox diets - they are a true wellness virtue to be enjoyed. Green juice, carrot juice and tomato juice are packed with antioxidants from these foods that are hard to get rid of if you're not feeling well. A freshly squeezed vegetable juice will boost your immune system and provide nutrients when your body needs them most.

9. Hot Vegetable Soup

span style="font-weight: 400;">Vegetable Soup

A hot cup of soup broth is another good option if you're not in the mood for juice. Use vegetable broth (not chicken broth), and make sure it is as low in sodium as possible. If you don't feel like making your own broth, there are many organic, low-sodium brands on the market that are great for feeling better quickly. Drink a few cups a day and sprinkle in some cayenne pepper, turmeric, sage, and black pepper for even more immune-boosting and healing benefits.

10. Camu-camu


Camu Camu

A true superfood that belongs in every wellness warrior's kitchen is the almighty Camu Camu berry. Forget oranges for your vitamin C! You can't hold a candle to a 1/2 teaspoon of Camu Camu berry powder, which contains 600 times the amount of vitamin C you need daily. Take away colds, coughs, and flu! The high vitamin C content of camu camu berry can also help strengthen skin and give it a beautiful glow, as well as luscious hair and nails. Best of all, it's sold as a raw superfood powder, so it can easily be added to oatmeal or a smoothie, or even mixed into water or almond milk with ice and a little stevia for flavor. Take a teaspoon a day if you are not feeling well, or half a teaspoon a day to prevent colds and illnesses from occurring in the first place.

11. Foods Rich in Probiotics



Probiotics help boost immunity right where it starts - in the gut. You are only as good as the bacteria in your gut that take care of you. You should make sure those bacteria are as strong as possible, right? Foods rich in probiotics include cultured and fermented foods like sauerkraut, kimchi, coconut kefir, non-dairy yogurt, kombucha (be careful, it's got a kick), apple cider vinegar, real pickles and even 100 percent raw cacao. Choose a variety of these foods or take a vegan probiotic supplement. You'll be surprised how your immune system improves as you increase the good bacteria in your gut, which eliminates harmful bacteria without you even realizing it.

12. Garlic, Ginger and Onions

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These are "the big 3" that can fight even the worst diseases! They all have anti-inflammatory, expectorant, improve allergies and shorten the overall duration of diseases. Combine them in soups and stews, and steep ginger root in tea whenever you can. Try the carrot-ginger soup, which is an excellent start!

Other Wellness Miracle Tips

Be sure to eat a variety of vegetables, fruits, leafy greens, whole grains, beans, legumes, nuts, seeds and other healthy fats daily. Keep all sweets and high-fat foods to a minimum, and consider reducing or eliminating dairy and gluten-containing products if you are sensitive. These foods can weaken your ability to overcome allergies and do not help cleanse and purify the body as much as the whole foods mentioned above. Make sure your diet is as fresh and balanced as possible and that you get enough rest. Getting out in the fresh air daily will also help keep bugs away, even if you don't feel like exercising. What are your best foods and drinks for winter ailments?

Learn how to prepare plant-based meals at home. Reducing meat consumption and increasing plant-based foods is known to help with chronic inflammation, heart health, mental wellness, fitness goals, nutritional needs, allergies, gut health, and much more! Unfortunately, dairy consumption is also associated with many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects

If you want to eat more plant-based, we recommend buying one of our many plant-based cookbooks or downloading the Food Monster app, which is the largest source of vegan recipes with thousands of delicious recipes to reduce your carbon footprint, save animals, and get healthy! And while you're at it, we recommend you also read up on the environmental and health benefits of a plant-based diet.

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