As a dietitian, one of my favorite things about my job is showing people that supporting their health doesn’t have to mean complicated supplements or drastic lifestyle changes. Sometimes the best tools for staying well are already in your kitchen, or at least on your local grocery store shelves.
When cold and flu season hits, I love turning to food as a way to support the immune system. And when it comes to simple, flavorful, and effective options, garlic and ginger are my go-to ingredients, especially in soups. These two staples don’t just add depth to favorite recipes; they also bring powerful immune health support to the table.
Of course, no single food is a magic bullet. True immune resilience comes from a combination of good sleep, stress management, regular activity, and proper hygiene. But nutrition plays an important role in how well your body defends itself, and garlic and ginger are two of the most potent tools you can use, in my humble opinion. Here’s why I swear by this dynamic duo, and how to make sure you’re getting the most out of them.
Why garlic and ginger are an immunity power couple
Garlic and ginger have been used medicinally for centuries, and modern science is finally catching up to explain why.
Garlic contains a compound called alliin. When you crush or chop garlic, this compound turns into allicin, which is the main active ingredient responsible for garlic’s distinctive smell—and its immune-supporting potential. Research suggests that garlic extract may enhance immune cell function, potentially reducing the severity of colds and flu. Some studies have even shown that regular garlic consumption might lead to fewer sick days overall.
Ginger is equally impressive. It is a source of gingerols and shogaols, which are bioactive compounds with potent antioxidant and anti-inflammatory properties. Inflammation is a natural immune response, but chronic inflammation can actually suppress your immune system. By helping to modulate this response, ginger supports your body’s defenses. Plus, ginger has antimicrobial potential, which may help inhibit the growth of certain bacteria and viruses.
How much garlic and ginger do you really need?
Here is the kicker: Enjoying hummus made with a light sprinkle of garlic powder or a ginger smoothie every now and then might taste great, but it probably won’t move the needle for your immune health. Consistent intake in the right dose is what delivers the therapeutic benefits often highlighted in studies.
