When you’re feeling under the weather, eating might be the last thing on your mind. But, it’s scientifically proven that getting essential nutrients from food help relieve various cold and flu symptoms and even strengthens the immune system. So, try switching your regular diet with easy-to-make, nutrient-packed foods and drinks for a speedy recovery. Below, we’ve listed a few quick and effective recipes that can help everyone with the common cold and the flu.

1. Honey ginger lemon tea
All three ingredients in this quick recipe — honey, ginger, and lemon —are loaded with nutrients the body needs to help get rid of cold and flu. Honey has powerful antimicrobial properties, and ginger is anti-inflammatory, and their combination can alleviate various cold and flu symptoms. On the other hand, lemon is full of vitamin C, which helps boost the immune system. To make this tea, add grated ginger, lemon juice, and honey into a mug and pour hot water over the ingredients. Let it rest for 5 minutes, then stir and enjoy the soothing drink.

2. Chicken noodle soup
Many people have grown up watching their parents sip on a hot bowl of chicken noodle soup whenever they are sick. Well, this comfort food can clear up nasal passages, making breathing easier. There is no single “right” way to make this soup. You just need to make sure to use fresh ingredients and add a variety of veggies and spices like celery, carrots, onion, garlic, black pepper, thyme, and rosemary. Once the soup is ready, squeeze a fresh lemon on top and consume it when it’s steaming hot.

3. Turmeric milk
Turmeric is a yellow spice that is famous for its potent medical properties. The spice has long been used to treat a variety of ailments, including cold and flu. The recipe is easy and takes only a few minutes to make. All you have to do is heat milk in a pan and add fresh or dry turmeric, along with little ginger, cinnamon, and cardamom seeds. Once the milk starts boiling, lower the heat and let it simmer for about five minutes. Make sure to drink the milk when it’s hot.

4. Tropical green smoothie
As the name suggests, this green smoothie is packed with the goodness of one of the most nutritious leafy greens, spinach. The green vegetable is full of vitamins, minerals, and antioxidants your body needs to beat the sickness and recover quickly. You can add pineapples, apples, oranges, mint leaves, and even fresh grated ginger for extra flavor to balance the flavor. Finally, blend until the mixture is smooth.

5. Vegetable soup
A hot bowl of vegetable soup is one of the healthiest things to have when you’re down with the cold or flu. A great thing about this recipe is that you can use veggies you like the most. However, ensure to feature 7 to 8 varieties, such as carrots, green beans, kale, celery, red bell peppers, tomatoes, and onions. Once ready, garnish with parsley and enjoy while it’s warm.