A sore throat can be very uncomfortable and, more than anything, you want it to go away before the symptoms start to get worse. The primary symptoms of a sore throat are pain and irritation, especially when swallowing. When the immune system encounters bacteria or viruses, it inflames the mucous membranes in the throat. 

What Causes A Sore Throat?

A sore throat involves scratchiness, pain, or irritation in the throat. It is usually attributed to a viral infection, such as a cold or flu, and it usually resolves on its own. Strep throat, however, is a less common type of sore throat that requires treatment with antibiotics to prevent serious complications. Typically, bacterial infections do not cause sore throats as much as viral infections do. 

This article details eight natural remedies that may help reduce pain associated with sore throat. Possible remedies include honey, lemon water, peppermint tea, herbs, and more. Continue reading to see which remedy is best for you. 

Apple Cider Vinegar

The Ancient Greek physician Hippocrates prescribed a combo of honey and apple cider vinegar, oxymel, to help treat flu symptoms, including sore throat. Apple cider vinegar is a natural health tonic that is a common ingredient in various alternative medicinal remedies. The active ingredient is acetic acid, which works to fight bacteria. Drink one cup of warm water mixed with one tablespoon of apple cider vinegar. Don’t just take shots of apple cider vinegar, as that can lead to acid reflux. 

Gargle With Salt Water

Gargling with salt water is a classic remedy for relieving sore throat pain. The salt works to pull water out of the throat tissues, which may help reduce swelling. It may also help to kill harmful microbes in the throat. Combine one cup of warm water with one teaspoon of salt and stir to dissolve before gargling. Try to gargle for 30 seconds once per hour. 

Licorice Root

Licorice root exhibits similar properties to aspirin in that it may help reduce sore throat pain. It also offers antiviral, antibacterial, and anti-inflammatory properties. At this time, there isn’t a lot of research about how licorice root may relieve sore throat pain. One older study, however, found that gargling with licorice water before surgery reduced the risk of getting a sore throat by 50%, compared to gargling with standard sugar water. 

Ginger Tea

Ginger is an antibacterial and anti-inflammatory spice that works to soothe an upset stomach and relieve throat pain. Some laboratory studies found that ginger extract may kill certain viruses and bacteria that cause respiratory illnesses. Ginger may also reduce inflammation in tuberculosis patients. Although ginger tea is readily available in most grocery stores, you can easily make your own with boiling water, raw ginger root, a squeeze of lemon, and some honey for sweetness. 

Marshmallow Root

Throughout history, people have used extracts from the marshmallow plant to treat sore throats. The root contains mucilage, a gelatin-like substance that lubricates and coats the throat after you swallow it. According to research, lozenges containing marshmallow root were effective at soothing dry cough in animals. You can make marshmallow root-infused water by placing one ounce of marshmallow root in a cheesecloth inside a bottle with one liter of cold water. 

Honey

Typically used to sweeten herbal teas, honey may help soothe a sore throat on its own. Honey contains anti-inflammatory, antioxidant, and antimicrobial properties that may help combat viruses or bacteria. It is especially effective when you combine it with warm water and apple cider vinegar. For the best results, opt for raw organic honey or Manuka honey, as those are the purest forms. 

Coconut Oil

What is this popular skin and hair care ingredient doing on a list of ingredients that help remedy sore throat? Well, some studies suggest that coconut oil may fight infection and reduce inflammation in exposed areas. Coconut oil works to lubricate mucous membranes in the throat, which may provide mild relief from irritation. Add a spoonful of coconut oil to hot tea, soup, or put a spoonful in your mouth and allow it to melt and coat the throat. 

Lemon Water

Not only is lemon water a refreshing beverage, but it may also reduce throat pain that occurs during a cold or flu. Lemons are naturally rich in vitamin C and other antioxidants, which work to fight inflammation and oxidative stress. Lemon also helps to increase the amount of saliva that the body produces, which can help keep the throat lubricated. Maximize the benefits of lemon water by combining lemon with warm water and a little honey.

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Smoothies are truly the best. They are cooling, easy to make, and provide you with tons of vitamins, minerals, antioxidants, fiber, protein, and more in one fell swoop. You have to change up your smoothie ingredients in order to diversify your nutrient intake. Incorporate colorful fruits and vegetables, as all of those vibrant colors offer unique antioxidants. This antioxidant-rich beet mango smoothie, for example, has many colors in the rainbow. If you’ve learned anything from us over the years, it’s that we support eating the rainbow, just not Skittles.

To make this smoothie, you begin with mango, which offers a sweet, creamy, tropical base. Add in frozen raspberries for a subtly tart flavor, more antioxidants, and fiber. Next, add chopped beet, but make sure to peel it because that will help reduce the earthy flavor. Beets provide unique antioxidants, which give them their signature dark red color. They also contain folate and nitrites, which the body converts to nitric oxide. In the body, nitric oxide helps to relax blood vessels, increase oxygen and nutrient delivery, and improve muscle efficiency.

The remaining ingredients are carrots and spinach, which we classify as the hidden vegetables in this smoothie. Carrots actually provide a pleasant sweetness and the spinach goes unnoticed, as it does not have a strong flavor. You’ll add fresh lime juice, ginger, and mint to really brighten up the flavor of the whole smoothie. Just blend it up until it reaches your desired consistency and then enjoy!

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We are in the thick of cold and flu season, people! For this reason it is integral to enhance immune function, which is why we are providing you with some nutrient-dense recipes in this article. The unfortunate reality is that there is no magic pill or silver bullet that magically transforms the immune system into a forcefield that protects the body from everything. And the sad reality is that most immune-boosting recommendations seem boring. Hopefully, the recipes in this article are anything but boring to your taste buds!

Why Is The Immune System So Important?

In brief, the immune system protects the body from harmful substances, including germs, bacteria, fungi, and pathogens. As long as it is running smoothly, you don’t even notice the immune system’s existence. If it stops working properly, either because of aggressive germs or general weakness, you will get sick. Some germs may only make you ill the first time you encounter them, while others may cause sickness time and again. When the immune system is working properly, it:

• Activates and mobilizes to neutralize germs that can harm the body
• Ends the attack once the threat has been taken care of
• Distinguishes between cells that are yours and those that do not belong in the body
• Learns about germs after you have come in contact with them, and develops antibodies against them
• Sends out those antibodies to destroy germs that attempt to enter the body in the future

You can improve sleep hygiene, exercise regularly, spend time outside, and eat healthy foods to maintain healthy immune function. Rather than just giving you a list of foods to eat, we are providing you with tasty recipes that may contribute to more efficient immune function. 

Green Juice Shots

Feeling a little sluggish lately? Boost your energy, enhance immune function, and improve digestion with these green juice shots.

Click here to make the recipe. 

Carrot Ginger Soup

One of the best ways to keep your immune system strong is by focusing on immune-boosting foods, and this soup has a lot of them!

Click here to make the recipe. 

Vitamin C Immune Booster Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this nutrient. This smoothie is full of vitamin C, so drink up!

Click here to make the recipe. 

Fall-Spiced Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal smoothie.

Click here to make the recipe. 

Garlic Miso Soup

Roasted garlic is simmered with miso and kale to create a wonderfully fragrant soup that helps boost gut health and immune strength.

Click here to make the recipe. 

Kale Ginger Smoothie

A refreshing and filling kale, ginger, and mango smoothie that’s brimming with immune-boosting vitamins, minerals, and antioxidants.

Click here to make the recipe. 

Lemon Ginger Sorbet

Obey the sorbet! Boost your immune system with a bowl of this sweet and tangy dessert. Ginger lemon sorbet is exactly what you need in life.

Click here to make the recipe.

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If ever there was a recipe that was focused on green ingredients, it’s this one. All but two of the ingredients are green, and the ones that are not exhibit some impressive health benefits. Before we get into the ingredients, let us first cover what wellness shots are. Wellness shots are essentially concentrated juices made from nutritious ingredients. You may have seen turmeric ginger immunity shots in health food grocery stores. You know…those little tiny bottles with orange-yellow liquid inside them? Think of these wellness shots as their green counterparts.

Why should you make your own wellness shots? As with any homemade item, you have full control of the ingredients. For these wellness shots, you can always switch up the ingredients based on the nutrients you want in them. Perhaps you would enjoy beets, carrots, apples, and ginger, or oranges, lemon, turmeric, and persimmons. The possibilities are endless, and you can use the natural sugars in the fruits you use as sweeteners. There is no need for added sugars, preservatives, or anything else that will help maintain shelf life.

The ingredients in these green wellness shots were selected based on their nutritional profiles. These ingredients contain a mix of essential vitamins and minerals, such as vitamin K, vitamin A, vitamin C, digestive enzymes, water, and an array of antioxidant compounds. Both celery and cucumber are rich in water, which work to aid your hydration efforts. Finally, almost every single ingredient in these wellness shots boosts the immune system in one way or another. Drink one of these to start your day!

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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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Get ready for a breakfast smoothie that gives you energy and aids digestive function. Bananas help provide you with healthy carbs, while the ginger and cinnamon encourage optimal immune function. Some studies have found that both cinnamon and ginger work to boost metabolism as well. Even though ginger and cinnamon are intense spices, the sweet banana and creamy homemade almond milk help to mellow those flavors. The key ingredients for the smoothie are as detailed below:

Banana: According to several studies, consuming bananas may help improve digestion. Researchers attribute this to the resistant starch, the type of fiber in unripe bananas. It is a prebiotic, which escapes digestion and ends up in the large intestine. Once they are in the large intestine, they become healthy bacteria that feed the probiotics in your gut. Additionally, the pectin in bananas may help you avoid constipation and soften stools.

Ginger: Including ginger in your diet may help reduce fermentation, constipation, and other causes of intestinal gas and bloating. Various studies confirm that ginger helps relieve nausea by encouraging stomach emptying. Both fresh ginger and ginger powder offer the same health benefits. That said, fresh ginger does not have as long a shelf life, so you must refrigerate or freeze it to help preserve it.

Cinnamon: Cinnamon is probably one of the best fall seasonings. It exhibits impressive antioxidant activity and can help regulate blood sugar levels. Plus, helps to add a warm aromatic flavor to the smoothie.

If you feel like you want to jazz up the smoothie a little more, feel free to add a pinch of turmeric, some raw cacao powder, and one or two dates to enhance sweetness.

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Clean eating is one of the best ways to aid the body’s natural detoxification processes. When you eat unprocessed, plant-based foods, the body has an easier time processing the food, which aids healthy elimination. As the weather starts to cool down, though, you may be a little timid about eating raw, plant-based meals. The mornings are brisk so smoothies may not appeal to you. Nobody wants to think about juicing with winter on the distant horizon. Fortunately, you can enjoy this carrot ginger soup raw and it’ll help warm up your insides.

Naturally, the carrots color this raw soup a beautiful orange, but carrots don’t warm you up. The provide a lovely sweetness that complements the spicy ginger and raw jalapeño. Those are the two ingredients that will keep you warm, alert, and feeling fresh and clean. Eating dinner can help reduce fermentation, constipation, and other causes of intestinal gas and bloating. Whether you consume fresh, ground, or pickled ginger, it has a warming effect on the body. It can brighten dishes and provides lots of antioxidant, anti-inflammatory, and antibacterial properties that benefit myriad bodily processes.

Similarly, raw jalapeño helps to warm you up from the inside. Unlike ginger, jalapeño tastes spicy. The reason for this is because it contains capsaicin. This plant compound tricks your brain into thinking that you are eating something hot. As you swallow the spicy food, the capsaicin spreads throughout the body, creating a warming effect. That means that every sip of this raw carrot ginger is going to warm you up until you finish the bowl!

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Let us introduce you to one of our finest fall elixirs: our zesty homemade carrot orange juice. Each sip is filled with the sun-kissed, sweetly tart oranges, sweet and crunchy carrots, crisp apples, and a zing of ginger root. This is not just a flavorful juice; rather, it is a helpful beverage that may help boost immune function and promote decongestion.

Carrots contain a lot of beta-carotene, which the body converts into vitamin A—an essential nutrient for immune function. Some refer to oranges as the citrus champions, and for good reason! They contain a lot of vitamin C, which gives your immune system a helping hand. The apple adds a touch of sweetness, while the ginger kicks it up a notch with its spicy warmth. Ginger is known for its anti-inflammatory and antioxidant properties.

Now, let’s talk about congestion, which is why you are all here. It is exhausting to be congested. You blow and blow, and yet you can never seem to clear your sinuses. This juice is like a warm hug for your sinuses. The vitamin C from the oranges works to thin mucus, while ginger acts as a natural decongestant, helping to open up those airways to help you breathe more easily. Plus, this juice aids your hydration efforts, which is integral to help get over congestion or sinus colds.

Sip on this vibrant concoction and allow the flavors to dance on your taste buds while your sinuses get the relief they crave. Who knew that a glass of juice could be both a delicious treat and a powerful decongestant? Cheers to health, people!

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Although the famous saying is, “An apple a day keeps the doctor away,” many people take apples for granted. They are available year round, so why are they so special during fall? Depending on the variety, of which there are more than 2,500, apple season ranges from late July through early November. Gala, McIntosh, and Macoun varieties are ready in September, while other varieties like Pink Lady, Honeycrisp, Granny Smith, and Fuji are ripe in October. 

Nutrition Facts

On average, a medium apple contains 72 calories, three grams of fiber, and 11% of your recommended daily intake (RDI) of vitamin C. Apples are also rich in a variety of flavonoids, including quercetin and phloridzin. Through various studies, researchers identified that these plant compounds help fight against heart disease and certain types of cancer. Apples are also rich in beta-carotene, which is a powerful antioxidant that is primarily concentrated in apple peels. Finally, apples contain phytochemicals that give them their anti-inflammatory and cholesterol-lowering properties. That makes these fall fruits an excellent on-the-go snack or addition to recipes. 

Nothing beats a crisp apple that bursts with juicy flavor, especially if you can pick it fresh from an apple orchard during fall. But apples are so much more than just a healthy snack! Use them in the following eight recipes and let us know how you like them in the comments below. 

Cranberry Apple Pecan Smoothie

Another delicious smoothie that you should try this fall! This cranberry apple pecan smoothie embraces the sweet and spicy flavors of the season.

Click here to make the recipe. 

Carrot Mango Apple Smoothie
With Chia Seeds

Get your daily dose of vitamins A & C, fiber, omega-3s, and more when you drink this carrot mango apple smoothie with chia seeds.

Click here to make the recipe. 

Apple Pie Energy Balls

You can have your snack and enjoy it guilt-free now that you have these apple pie energy balls. It’s like dessert in healthy snack form!

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for.

Click here to make the recipe. 

Kale Blueberry Apple Salad

This kale blueberry apple salad with pistachios is crunchy, slightly tangy, and comes together in about 10 or 15 minutes.

Click here to make the recipe.

Granny Smith Raw Vegan Applesauce

This healthy, raw vegan applesauce is made from Granny Smith apples and comes together in minutes in a food processor. It’s a great snack!

Click here to make the recipe. 

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding!

Click here to make the recipe. 

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Get ready to meet your new favorite condiment! Meet the delightfully spicy and incredibly creamy jalapeño cashew cream sauce. Drizzle it over salads as a dressing or replace it with ranch as a dip for carrot and celery sticks. When you finish cleansing, you can pour it over quinoa bowls, smear it on rice cakes, or serve with tacos and chips. You can even use it as a dairy-free substitute for mayonnaise.

This raw vegan jalapeño cream sauce has five core ingredients that create a luscious condiment that is more decadent than you could ever imagine. Don’t worry about the subtle kick from the jalapeño because it won’t overwhelm your palate. The nuttiness and creaminess of the cashews help mellow the heat, as does the bright lemon juice. If you do not have fresh lemons, you can use limes if you have them in the kitchen. Garlic gives an added boost of flavor, just like the onion powder, sea salt, and black pepper. Season to taste, but try to go easy on the salt. The lemon juice brings a little acidity to the party as well.

If you want to have a little fun with this sauce, feel free to add a few extra ingredients to adapt this sauce for unique flavors. You can omit the jalapeño, or keep it and add any of the following:

• Parsley
• Cilantro
• Curry powder
• Fresh ginger
• Turmeric powder (would go great with ginger)
• Tahini

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