by Claudia Kent
With the change in seasons comes the familiar onset of cold and flu season. Cold and flu remedies may be helpful to have on hand but nothing beats prevention. While no one ingredient can promise complete immunity, a mix of super ingredients and a healthy diet can help your body stay resilient and recover faster.
Here’s a closer look at why these hero ingredients deserve a front-row seat in your cold and flu toolkit.
Black Seed Oil: The 2000yo immune boosting secret
Black Seed Oil has been used for centuries in traditional medicine. Derived from the Nigella Sativa plant and dubbed “the seed of blessing”, it has been used in traditional remedies for over 2000 years. It contains thymoquinone, a powerful antioxidant and anti-inflammatory agent that helps the body ward off infection.
How to use it: Add a teaspoon of cold-pressed black seed oil to a smoothie, or take it straight for a more concentrated dose. You can also find it in capsule form if the taste is too strong. Caruso’s Natural Health has just released a new product
Curcumin: Nature’s golden remedy
Not just for lattes and curries, Curcumin is the active ingredient in turmeric. The bright yellow ingredient is known for its natural anti-inflammatory properties which helps to support immune function, ease congestion, and reduce inflammation.
Inflammation in the body can make symptoms worse e.g. sore throats, swollen sinuses, and aching joints. Curcumin works to calm the inflammatory response, helping to speed recovery, and prevent symptoms from escalating.
Tip: Curcumin is best absorbed when taken with black pepper (which contains piperine), so look for supplements that include both or take it with food that includes pepper.
Vitamin C and Zinc: Tried and tested classics
When it comes to cold and flu prevention and management, look no further than vitamin C and zinc . These two help to reduce the duration of cold symptoms, and help repair tissues stressed by illness. The nutrients play a role in supporting immune function. Vitamin C acts as a potent antioxidant that helps protect cells from damage and supports the production of white blood cells. Zinc is essential for immune cell development. Together, they help reduce the duration and severity of cold symptoms and also assist in repairing tissues that have been stressed or damaged by illness.
Quick idea: Keep a few packets of vitamin C + zinc powder mix on hand for an immune-boosting drink when you feel a scratchy throat coming on.
Eucalyptus or Peppermint Oil: Breathe easy
Using eucalyptus and peppermint oil proactively can help you stay ahead of cold and flu season by supporting your respiratory system before symptoms arise. Regular steam inhalations with these oils can keep nasal passages clear and reduce the buildup of mucus.
Tip: Add them to a diffuser while you sleep or put a few drops on your shower wall to create a DIY steam inhalation.
Herbal Teas: Sip to stay hydrated
Never underestimate the power of staying hydrated. Stock your pantry with ginger, echinacea, and elderberry teas. These herbs are known to stimulate the immune system and soothe irritated throats while keeping your fluids up.
By adding natural, research-backed remedies to your medicine cabinet, you’ll give your body the best chance to fight back quickly—and recover faster.
About Author
Claudia Kent is a qualified nutritionist, pilates instructor, digital marketing specialist and creator of The Fit Feast, where she shares easy, nourishing recipes and lifestyle content focused on health and wellness. With a background in food tech, sustainable living and a focus on reducing food waste, Claudia combines her love of good food and mindful living to inspire others to feel their best – from the inside out. She is currently based in Sydney, Australia.