YOUR simple colds could turn to something worse and could develop infections or even an asthma attack. Flu and cough seem  to be a usual thing during these rainy seasons and could extend up to the cold spell of December.

Over-the-counter medicines can give a short relief. But the important armor against these illnesses are immune system boosting foods and ingredients at your local market.

* Chicken soup. Wonder why it is appetizing to sip soup during cold weather? It’s because the hot soup provide the fluids you need to help fight off viruses, but it also reduces the inflammation that triggers symptoms, like nasal congestion. Try to load more ingredients to the soup. The combination of vegetables and chicken will soothe the symptoms. 

* Garlic, onions, and leeks. The combination of these three will add more punch to your soup. They contain lots of antiseptic and immunity-boosting compounds. Garlic also helps open clogged sinuses.

* Citrus fruits. Studies showed that vitamin C, most commonly found in citrus fruits, can reduce cold symptoms by 23 percent. Get your vitamin C supplement from citrus fruits, red bell peppers, broccoli, Brussels sprouts, butternut squash, papaya, sweet potatoes, and tomatoes. Some people experience digestive problems on high amounts of vitamin C, so cut back on your dose if symptoms arise.

* Mushrooms. A staple crop in most herbal medicine chests, mushrooms increase the production of cytokines, cells that help fight off infections. They also contain polysaccharides, another class of compounds that support your immune system. In traditional Chinese medicine, the most common cold- and flu-fighting -shrooms are shiitake, maitake, and reishi varieties.

* Ginger. Salabat or ginger ale is not only good for sore throat, it can also target rhinoviruses, the most common family of cold viruses. Ginger is also a fever reducer and a mild sedative, which can help you rest when you’re sick. A couple tablespoons of shredded gingerroot to your tea can do the trick, but you can also look for ginger chews or real ginger ale.

* Black pepper. Before you sip your soup, dash it with some black pepper. Mix black pepper with ground ginger and vinegar, and the concoction can help increase the absorption of both herbal and over-the-counter medications. Black peppercorns are particularly high in piperine, a compound known for it’s anti-fever and pain-relieving properties.

* Honey. It’s often touted as a cure-all for everything from burns to cuts and scrapes. Because it coats your throat, it’s a great cold- and flu-friendly sore throat reliever, and its antioxidant and antimicrobial properties help fight infections from viruses, bacteria, and fungi. Buckwheat honey has the highest antioxidant levels. Do not give honey to children below one year of age.