The rapid spread of the coronavirus that causes COVID-19 has sparked alarm worldwide. The World Health Organization (WHO) has declared a global health emergency, and many countries are grappling with a rise in confirmed cases. In the US, the Centers for Disease Control and Prevention (CDC) is advising people to be prepared for disruptions to daily life that will be necessary if the coronavirus spreads within communities. So in a panic situation like this, what foods to consume to avoid falling sick?

Clear soup

It really does help you through a cold. It helps fight inflammation. Warm liquids, including chicken soup, can soothe your sore throat and help relieve congestion.

Garlic

Eating garlic regularly is one of the best things you can do during cold and flu season. Allicin, a natural chemical in garlic, fights bacteria and possibly viruses too. Remember, colds and the flu are caused by viruses, not bacteria.

Probiotics

These “good” bacteria help keep your gut healthy. That, in turn, is good for your overall immunity. You can find them in fermented food, such as sauerkraut, kefir, and some yogurts. Look for “live cultures” on the label.

Citrus

These tangy fruits are a great way to get vitamin C. It’s a key antioxidant that also supports your immune system. In addition to oranges, grapefruits, and other citrus fruit, you can get vitamin C from peppers, kiwi, and strawberries.

Ginger tea

When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers summarized that ginger’s potent anti-inflammtory properties were key in the root’s powers to combat a cold or flu. Because inflammation can affect your body’s immune response, anti-inflammatory ginger can play a key role in boosting your immunity.

Green Tea

Green tea is not only one of our recommended 5 best teas for weight loss, it’s also one of the best sources for fighting off a cold. It contains flavonoids, an antioxidant that boosts immunity, and has anti-inflammatory properties, according to a study published in the Journal of Indian Society of Periodontology. The study states that the antioxidant catechin, which is heavily prevalent in green tea, is known to be a powerful antibacterial and antiviral and can kill off cold-starting bacteria and the influenza virus.

Turmeric

Curcumin, the natural compound in turmeric responsible for its vibrant color, is a potent anti-inflammatory compound. It has also been shown to boost immune cell activity and enhance antibody responses. Just be sure to combine turmeric with black pepper, which significantly ups curcumin bioavailability. Sprinkle a turmeric black pepper combo onto a smoothie, soup, broth, or cooked veggies.

Raw Honey

In addition to its antimicrobial and anti-inflammatory properties, raw honey has been shown to help ease coughs in children. Manuka honey, a variety native to New Zealand but available in the US, may specifically help bolster immunity.  Take it off a spoon to soothe your throat and potentially relieve a cough, or stir it into to your chamomile tea.