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Top 7 Superfoods for the Common Cold - #032
November 17, 2012



  1. Defining the Common Cold
  2. Top 7 Common Cold Superfoods
  3. Recipe - Common Cold Superfood Soup Broth


Defining the Common Cold

If you ask any medical doctor they will tell you that the common cold is caused by a cold virus that has infected the sinuses. Many of us are familiar with the symptoms of a cold (ie: running nose, sneezing, sore throat, and nasal congestion, etc).

However, I would disagree with the commonly held belief that a cold infection is a random occurrence that “just happens” sometimes. Louis Pasteur, the father of pasteurization, actually admitted on his deathbed that "It's not about the germ, it's about the environment." These viruses can only take hold when we are weak and vulnerable, when our immune systems are compromised for whatever reason. This could be when we are overworked, stressed and eating foods that hinder health and build up excess residue in the body.

Sometimes when we get sick with a cold or flu it is often our body's way of initiating a cleansing process to get rid of unnecessary gunk and mucus waste. So, depending on your perspective, it can be seen as a positive thing. For those who tend to fast on a regular basis these types of illnesses are rare and infrequent. When you come down with a cold it is the body’s way of forcing you to fast in a sense. This should be a time to focus on rest and attention to what your body currently needs. You are not trying to get rid of the cold and stop symptoms. You are trying to help the body to expel, supporting your natural cellular intelligence instead of trying to suppress it. Trust your cells, they know what they are doing!

For many, the thought of eating is often off putting, which is a natural body response to help the cleansing process. Below we give our top 7 superfoods that will actually leave you feeling quite restored and rejuvenated in the end. Adhering to a strict diet is key, but this is not something that most people like to hear.

Sometimes comfort food cravings pop up when we are feeling weak and congested. You simply have to do the best you can, looking forward to the colorful superfoods below and see if you can commit to them for a few days. Remember, it will happen quickly if you are disciplined and you will most likely feel much better than you did before you got sick.

NOTE: It can also be extremely beneficial to do an enema when we are feeling sick. It will help the body to expel and evacuate waste and mucus in the body.

Top 7 Superfoods for the Common Cold

Most importantly, this is a time for cleansing foods not building foods. This means a diet of whole organic fruits and veggies primarily with supplemental superfood micronutrients added in. Drink lots of liquids, but no fats, oils, grains, nut, seeds or dairy products. Some people prefer a little protein, which is a building food. This may be appropriate if you need to expend energy or tend to some sort of schedule.

In my opinion, however, it is best to avoid these types of foods and let the body clean out for at least a few days on mostly fresh juices, herbal teas, raw or low temp soups and fruits. If you feel inclined, a straight juice fast with some superfood helpers could be very appropriate to do at this time.

1) Camu Camu Berry - also Acai and Amla berry are all excellent sources of Vit C and other immune building nutrients. Healthforce Nutritionals also has an excellent aerola cherry source.

2) Goji Berries – are one of the few adaptogens that are recommended when sick. They contain potent amounts of Vit A and Vit C. You can add them to herbal soup stocks or soak and blend them into drinks.

3) Fresh Pressed Juices – a glass of vitamin rich juices abundant in green leafy vegetables and carrots is the way to go for helping the body to rid toxic waste. Make sure to add in raw garlic, habanero and ginger to heat up the sinuses and open the lungs. Try our lemon ginger green juice blast recipe for this one.

4) Herbal Teas – this is an excellent time to use herbal brews in soups and drinks. Make strong teas using mineral rich herbs like nettle, horsetail, and oatstraw. Mint teas or chai teas also make a great cup to tea when you might need a little uplifting. See our herbal tea recipes.

5) Seaweeds – nothing can be better sometimes than a warm cup of salty seaweed rich broth. Kelp powder and dulse flakes are easy to add to soups and the most easily absorbed.

6) Miso - a nice addition to a soup for flavor, the enzymes in miso also help to predigest your food and culture your insides.

7) Blue Green Algae - this is a great food that is easy to take in water. Provides phytonutrients like carotenoids, chlorophyll, polyunsaturated fatty acids, DHA, omega fatty acids, phospholipid choline, and B vitamins. Also contains PEA for elevating the mood. Learn more here.

Recipe of the Month:

Common Cold Superfood Soup Broth

For low temp soup that is easy to make when you may not have a whole lot of energy, try this rich mushroomy soup broth. It has been a recommended recipe to many friends and clients over the years. A sure fire winner for providing your body the nutrition and spice it needs do some internal house keeping, allowing the systems to purge and release.

You will need to make a strong quart jar infusion of herbal tea at least 30 minutes in advance. This one is packed with heat and polysaccharide-rich liquid.


Herbal Tea Infusion:

  • 1 quart pure water
  • 2T goji berries
  • 1T diced ginger root
  • 1/4C dried nettle

  • 1t kelp powder
  • 2t dulse flakes
  • 1-2T miso paste
  • 1/4t ginger powder
  • 3T nutritional yeast
  • 1/4t black pepper
  • 1/8t cayenne pepper
  • 1/4t tumeric powder
  • One clove of fresh pressed garlic
  • 1/8t chaga mushroom powder extract
  • 1C shiitake mushrooms (sliced)
  • 1/4C red onion (sliced)


  1. Make your nettle goji berry tea by infusing ingredients in a one quart of water for 1 hour. Strain and add to a pot.
  2. Steam your sliced shiitake and red onion, add to the pot.
  3. Add the rest of the ingredients.
  4. Place on a stove top and heat on low temperature until hot.

This is actually quite delicious, especially when your in the moody for a savory soup. The spiciness will help to sweat out your cold and toxins. Add some veggies if you like. There is enough here for 2 servings.

Until our next issue...

May you thrive, prosper and evolve in the best of ways!


All information in this ezine is the personal view of the author and is for educational purposes only and not intended as medical advice, diagnosis or prescription. This information has not been evaluated by the FDA and is not intended to cure or prevent any disease.

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