Which natural cold remedies actually work?
Vitamin C, garlic, honey, lemon and ginger tea and even a whisky nightcap are all said to 'cure' a common cold – but what's the best way to soothe your symptoms, and is it really possible to ‘cure’ a cold?
When it comes to the common cold, prevention is better than cure. While there’s no guarantee that you won't succumb to a sore throat, eating plenty of fruit and veg will ensure you're getting the protective nutrients to support your immune system. You can give your body a further helping hand by topping up a varied, balanced diet with extra vitamin E (from oily fish, avocados, brazil nuts), zinc (from wholewheat, oats, soya) and B vitamins (from lean red meat, dairy and lentils). That said what do you do if despite your best efforts, you still end up feeling under the weather? If you're loath to reach for the cough lozenges and prefer a completely natural approach to banishing the bugs, then read on for some of our favourite cold-quashing old wives' tales – some of which may be more on-the-mark than you might think.
Common cold misconceptions
Old wives’ tale: eating lots of vitamin C will cure a cold fast
Fact: recent studies suggest that once you catch a cold, vitamin C may help reduce the severity of your symptoms and shorten your cold’s duration. That said, although we often think of it as a useful precautionary measure against catching a cold, studies suggest its value is most relevant for people exposed to brief periods of intense physical stress, such as marathon runners or those living in very cold environments. Many fruits and vegetables are rich in vitamin C, but there's some evidence to suggest that a diet with too many calories from ‘free sugars,’ including those from juices, may impair the immune system. Therefore, if you tend to reach for the orange juice to help you feel better, it's best to buy 100% (unsweetened) juice, or blend your own and stick to guideline daily amounts.
Read more about essential vitamins and what they do and the health benefits of oranges.
Old wives' tale: hot drinks with honey, lemon and ginger will soothe a sore throat.
Fact: there is some truth to this. A hot drink of honey, lemon and ginger has its benefits, as honey is a good throat soother – studies investigating respiratory infections in children with symptoms ranging from a hacking cough and runny nose to fever found that a single nighttime dose of honey may have a small but effective influence on their cough and help them sleep better. It's important to remember that honey shouldn't be given to children younger than 12 months because of the risk of infant botulism, a condition caused by a bacteria (called clostridium) that may be found in honey. What's more, lemon is rich in vitamin C and protective plant compounds called bioflavonoids – the skin of the fruit is especially rich in these compounds, so don’t forget to use the zest. Although there are limited studies to support the use of lemon as a cold virus curer, lemon juice has a number of antibacterial properties. Ginger provides a lovely warming flavour and has been used for medicinal purposes throughout history. Used to soothe a wide array of ailments, from nausea and the common cold, to fever and sore throats, the efficacy of ginger is thanks to active plant compounds, including gingerols.
Read more about the health benefits of ginger.
Old wives' tale: crush garlic into a glass of milk and down.
Fact: yes, as disgusting as it sounds, it's considered quite an old-fashioned remedy that some still swear by today. Garlic is thought to have antimicrobial properties that may help the immune system fight viral infections, and it is packed with protective plant compounds that act as protective antioxidants. However, to date there is limited evidence regarding the effects of garlic on preventing or treating the common cold. That said, one study found that supplementing with an aged garlic extract appeared to enhance immune cell function, and as a result may reduce the severity of cold and flu symptoms. If you want to try garlic as a cold remedy but don't fancy mixing it with milk, try our healthy recipes such as garlicky mushroom penne.
Read more about the health benefits of garlic.
Old wives' tale: cut an onion in half and put one half in each sock (yes, really!)
Fact: many believe onions (and other members of the allium family) have medicinal properties, and strangely, some still use this or similar methods today. However, to avoid the inevitable pong (and strange looks), simply reap the benefits by enjoying the vegetable in food such as our cannellini bean, cherry tomato & red onion salad, or consider making an onion syrup. Studies do suggest that consuming onions and other members of the allium family may indeed support our fight against respiratory infections.
Read more about the health benefits of onions.
Old wives' tale: pour yourself a 'medicinal' tipple.
Fact: the answer to this is a resounding no, but whisky or brandy in very small amounts (that’s a dash of alcohol) is said by some to have a positive effect on grown-up cold sufferers, as it is thought to have an anti-inflammatory effect on mucous membranes and may help reduce a fever. Small amounts of alcohol may also boost levels of adenosine, a brain chemical that can help us feel drowsy and induce sleep. This would be a very small amount of alcohol in a hot drink before bed to potentially promote sleep and help alleviate symptoms temporarily. That said, whole fruit and veg, comforting chicken soup and warm herbal teas are always a more preferable option. Alcohol in excess has the opposite effect, and may lead to respiratory failure and even death.
Old wives' tale: you should stay in bed for the duration of your cold.
Fact: if you have a fever or are experiencing fatigue, a deep cough or any kind of chest pain then rest – and lots of it – is probably the best option. However, with a common cold where no fever is present, a little light exercise may actually help support the immune system. Don't go too far though: heavy workouts have been shown to have the opposite effect and can slow your recovery. So, enjoy some gentle exercise while keeping energy levels up with low-GI dinners full of vegetables, fruit and wholegrains.
Read more about how to get a better night’s sleep.
Enjoyed this? Now read:
How to get rid of a cold
How to prevent a cold
Will chicken soup cure your cold?
How to eat a balanced diet
This article was last reviewed on 11th October 2024 by Kerry Torrens. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Comments, questions and tips
