Viral infections, such as the flu, common cold, COVID-19, and herpes, affect many people every year. Vaccines, good hygiene, and proper medical care are important in fighting these infections. In addition, some foods can help support our bodies in their fight against viruses.

In this article, we explore five antiviral foods that have scientific support. Each food contains natural compounds that work against viruses or help boost the immune system.

Garlic

Garlic is a common food that many people add to their meals for its strong flavor. It has also been used for a long time as a natural medicine. When you crush or chop garlic, it produces a substance called allicin. Allicin is known for its antiviral properties. Studies show that allicin can weaken viruses by breaking their outer layer. This makes it harder for the viruses to enter cells and cause infection.

Some research has found that garlic extract can help fight viruses that cause the flu and may even reduce outbreaks of herpes. One study showed that people who took garlic supplements had fewer colds compared to those who did not. This means that garlic might help your body fight off infections before they start.

For the best benefits, use garlic raw or only lightly cooked. When you crush garlic and let it sit for about 10 minutes before heating, you allow more allicin to form. You can add one or two crushed garlic cloves to salads, dips, or dressings. Garlic can also be mixed into sauces, soups, or stir-fries. Some people take garlic in supplement form, but using fresh garlic in your cooking is a simple and natural way to get its benefits.

Ginger

Ginger is a root that is often used in cooking and in drinks like tea. It has a spicy taste and is known for helping with an upset stomach. Ginger also has strong antiviral and anti-inflammatory effects. The main active compounds in ginger are gingerol and shogaol. These chemicals help stop viruses from attaching to cells and growing.

Studies have shown that fresh ginger extract can stop viruses that cause respiratory infections. For example, ginger can block the human respiratory syncytial virus (HRSV) from getting into the cells in your throat and lungs. Research also shows that ginger can work against different types of influenza viruses, which cause the flu. Some studies even suggest that ginger can help weaken the herpes virus by damaging its outer layer.

To get the most from ginger, it is best to use the fresh root. You can grate or slice ginger and add it to hot water to make a soothing tea. This tea can help clear the airways and may make it easier to breathe when you have a cold. You can also add ginger to stir-fries, soups, or smoothies. A piece of ginger that is about one to two inches long each day can be enough to help support your immune system.

Elderberry

Elderberry is a small, dark purple fruit that grows on the elder tree. It has been used for many years as a remedy for colds and the flu. Elderberries are rich in compounds called flavonoids, especially anthocyanins, which act as antioxidants and help the body fight off viruses.

Research shows that taking elderberry syrup can help reduce the length and severity of flu symptoms. In one study, people who took elderberry extract recovered about four days sooner than those who did not. Elderberry works by making it harder for viruses to stick to cells and spread in the body. It may also help boost the immune system so that it can fight the virus more effectively.

It is important to note that elderberries should not be eaten raw, as they can be harmful if not cooked. Elderberry is usually taken as a syrup, a lozenge, or a capsule. To make elderberry syrup at home, you can simmer the berries with water and a bit of honey, then strain the mixture. Many people use elderberry syrup during flu season or at the first sign of illness. Always follow safe recipes or use trusted commercial products when using elderberry as a remedy.

Green Tea

Green tea is a popular drink known for its calming effects and many health benefits. It contains special antioxidants called catechins. One of the most important catechins is epigallocatechin-3-gallate (EGCG). Studies show that these catechins have antiviral properties.

Research has found that people who drink green tea regularly have a lower chance of catching the flu. Laboratory studies have shown that EGCG can stop the influenza virus from binding to cells. This is done by attaching to the proteins on the virus, making it less able to infect the body. Green tea may also help in fighting other viruses by interfering with their life cycles.

To get the most benefits from green tea, it is best to drink it fresh. Brew high-quality loose-leaf or matcha green tea in water that is heated to around 80°C (176°F) for two to three minutes. This method helps to preserve the catechins in the tea. Some people also gargle with cooled green tea to help fight viruses in the throat and mouth. Drinking three to five cups of green tea a day can be a simple way to support your immune system.

Turmeric

Turmeric is a bright yellow spice that is widely used in cooking, especially in curries. The active ingredient in turmeric is curcumin. Curcumin is known for its strong anti-inflammatory and antiviral properties. It helps the body fight viruses by stopping them from entering cells and by blocking the steps the viruses need to reproduce.

Studies show that curcumin can weaken viruses such as influenza, hepatitis, and herpes simplex. It works by disturbing the virus’s outer layer and stopping it from binding to human cells. Some early research also suggests that curcumin may help fight the virus that causes COVID-19. However, most of this research has been done in the laboratory, and more studies are needed to confirm these effects in people.

Curcumin is not easily absorbed by the body on its own. To improve absorption, it is best to combine turmeric with black pepper, which contains piperine. Piperine can increase the amount of curcumin your body absorbs by up to twenty times. You can use turmeric in cooking by adding it to soups, stews, and curries. Many people also enjoy a warm drink called golden milk, which is made with turmeric, black pepper, milk (or a milk substitute), and sometimes a little honey. This drink can be a tasty way to include turmeric in your daily diet.

In Summary…

Adding garlic, ginger, elderberry, green tea, or turmeric to your daily routine may help reduce the risk and severity of viral infections. These natural foods have been studied by scientists and show promise in helping the body fight off viruses.

Scientific References:

Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: A review of potential therapeutic effects. Avicenna Journal of Phytomedicine, 4(1), 1–14.
Josling, P. (2001). Preventing the common cold with a garlic supplement: A double-blind, placebo-controlled survey. Advances in Therapy, 18(4), 189–193.
Chang, J. S., et al. (2013). Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. Journal of Ethnopharmacology, 145(1), 146–151.
Krawitz, C., et al. (2011). Inhibitory activity of a standardized elderberry liquid extract against clinically relevant human respiratory pathogens and influenza viruses. BMC Complementary and Alternative Medicine, 11(1), 16.
Song, J. M., et al. (2005). Antiviral effect of catechins in green tea on influenza virus. Antiviral Research, 68(2), 66–74.
Hsu, S., et al. (2022). Epigallocatechin-3-gallate (EGCG) inhibits SARS-CoV-2 infection in primate epithelial cells. Microbiology and Infectious Disease, 86(2), 119–123.
Marin-Palma, D., et al. (2021). Curcumin inhibits in vitro SARS-CoV-2 infection in Vero E6 cells through multiple antiviral mechanisms. Molecules, 26(22), 6900.
Kutluay, S. B., & Doranz, B. J. (2019). A curcumin-derived agent retains efficacy against drug-resistant HIV-1. Scientific Reports, 9, 18607.