Cold and flu season is officially here, and while supplements and immune protocols have their place, two of the most reliable tools for everyday immune support are already in your kitchen. Garlic and onion have been used for centuries across cultures, and modern research continues to support what herbalists have always known: these foods strengthen immunity, support the respiratory system, and help your body recover more efficiently when you’re run down.
Why Garlic Supports the Immune System
Garlic is rich in sulfur compounds like allicin, which form when the clove is crushed or chopped. Allicin is one of garlic’s most studied constituents, known for its antimicrobial and immune-stimulating properties. Garlic can support your body’s natural defenses at the onset of an illness and may help shorten the duration of symptoms. It also offers gentle respiratory benefits by helping thin mucus and ease congestion, while its antioxidant activity supports cellular repair during times of increased stress or infection.
How to Use Garlic During Cold Season
Let crushed or chopped garlic rest for about 10 minutes before cooking to allow allicin to fully develop, then add it generously to soups, stews, broths, sauces, and dressings. Many people find the biggest support when they increase their garlic intake at the first sign of a cold. A simple garlic-infused honey mixture is a common traditional remedy used across many cultures for soothing the throat and supporting recovery.
Why Onions Are Just as Powerful
Onions offer their own immune-supportive compounds, including quercetin, sulfur-rich molecules, and prebiotic fibers. Quercetin may help your body regulate inflammation during illness, while the sulfur compounds support natural antimicrobial pathways. Onions are also a gentle expectorant, which is why they can be helpful when congestion, heaviness, or mucus builds up. Their prebiotic fibers feed beneficial gut bacteria, and since so much of the immune system is rooted in the gut, this adds an important layer of support during cold season.
How to Use Onions During Cold Season
Use onions as the base of daily cooking—soups, stir-fries, roasted dishes, sauces, and slow-cooked meals all benefit from their flavor and their immune properties. Raw onion in salads or dips retains more quercetin, while a simple onion broth can be soothing when you’re congested or have a low appetite. Some people also use the traditional “onion beside the bed” remedy for congestion. While evidence for this is limited, it’s safe and widely used in many homes.
Garlic + Onion Together: The Ultimate Duo
When cooked together, garlic and onion amplify each other’s antioxidant and sulfur compounds. This synergistic effect is part of the reason why so many immune-supportive recipes begin with both sautéed in a pot. Their combined properties support immunity, digestion, and the respiratory system in a way that’s accessible and easy to incorporate daily.
During cold and flu season, the simplest remedies are often the most supportive. Garlic and onion offer immune-strengthening, respiratory-soothing, and gut-nourishing benefits that help your body stay resilient through the winter months. They’re affordable, accessible, and easy to add to everyday meals, making them one of the most practical tools for staying healthy this season.
If you’re someone who gets sick often or you want a personalized plan to strengthen your immune system, you can book an assessment at my clinic. Together we’ll build a targeted strategy to support your energy, recovery, and overall immune resilience all winter long.
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
