Kitchen Herbs for Your Winter Cold or Cough
by Dr. Allison Middleman
What can I say about kitchen herbs? There are so many reasons to love them. While typically used for their culinary flavor, these plants also offer a variety of medicinal properties that make them powerful assets for winter colds and coughs. One of the benefits of our moderate climate in western Washington is that we can grow most of these herbs year-round, whether in the ground or in a small pot. You can also purchase these herbs fresh in the produce department of most grocery stores.
So, let me share with you some of my personal favorites!
Thyme (Thymus vulgaris)
Thyme is one of our best respiratory remedies. It is antibacterial, antiviral, antifungal, and is useful for all problems associated with the lungs and the throat. Thyme can help with sore throat, cough, chest colds, and sinus problems.
Thyme is particularly useful when there is a lot of mucus, such as a phlegmy productive cough.
It is also full of necessary minerals, including iron!
How to use:
Prepare a strong thyme tea (add lots of honey to make it taste good!) and sip or gargle for sore throats and coughs
Add 0.5-1 tbs fresh thyme leaves or 1 tsp dried thyme leaves to 8 oz hot water; cover the cup and let steep for 10 minutes
Eat it as a food by adding fresh thyme leaves to your pasta, soup, or meats
Rosemary (Rosmarinus officinalis)
Rosemary is an uplifting and invigorating herb that can be used to help stimulate circulation, help with headache, and uplift the nervous system. Like thyme, it has many antimicrobial properties that make it useful for treating common colds. It’s also a useful digestive aid.
How to use:
Use abundantly in marinades for meat, fish, or tofu
Add fresh rosemary to potatoes, rice, or breads
Gargle a cup of rosemary tea for sore throats or inflamed gums
Parsley (Petroselinum crispum)
Parsley is high in nutrients, including vitamin C, vitamin A, iron, calcium, and magnesium, making it supportive of overall health. It has anti-inflammatory and antihistamine properties, making it useful for runny noses, colds, and allergies. Flat-leaf and curly-leaf parsley can be used interchangeably.
How to use:
Parsley has a strong flavor, so chop it small and sprinkle abundantly on meals
Add parsley to any cooked or raw greens such as salads, spinach, or kale
Make a parsley-infused olive oil to cook with
Interested in learning more from myself or one of our team members? Schedule a visit here.
see you in clinic,
Dr. Middleman
Disclaimer: This website is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed provider. If you are taking medications, consult with your healthcare provider before taking herbs. Always seek the advice of your doctor or other qualified health provider regarding a medical condition. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately.
This supplement is NOT worth buying.
Two capsules contains 2400 mg of “fish oil”, and within that, 720 mg of omega-3 fatty acids, but ONLY 600 mg are EPA and DHA in 2 capsules. So if you take 1 capsule, you get 300 mg of DHA and EPA. So, despite the label’s large font stating that it has “1200 mg of omega 3”, most of that is not what we actually want! This product also does not state where its fish oil is sourced from.
This supplement IS worth buying and would be a good choice for a high quality fish oil.
As you can see, this supplement is almost entirely DHA + EPA (2000mg!), with a high dose of these potent omega 3s per capsule, and is sourced from low-mercury fish.
The moral of the story?
Read the labels, and look for “DHA” and “EPA”, NOT just “fish oil” or “omega 3”
My favorite omega 3s are Nordic Natural Pro Omega 2000 (linked here). There is a reason we carry this one in our clinic!
What if I am a vegetarian or a vegan?
The only plant-based source of DHA is in algae supplements
Here is a link to our favorite algae supplement
Want to pick up a bottle of my favorite fish oil? Call or stop by the clinic today.
Have additional questions about fish oil or supplements? Schedule a visit with me or one of the other providers here!
see you in clinic,
Dr. Allison Middleman
References:
Burns-Whitmore, Bonny, et al. “Alpha-linolenic and linoleic fatty acids in the vegan diet: do they require dietary reference intake/adequate intake special consideration?.” Nutrients 11.10 (2019): 2365.
Gerster, H. “Can adults adequately convert alpha-linolenic acid (18: 3n-3) to eicosapentaenoic acid (20: 5n-3) and docosahexaenoic acid (22: 6n-3)?” International Journal for Vitamin and Nutrition Research. 68(3) (1997): 159–173.
Sanders, T.A.B. “DHA status of vegetarians.” Prostaglandins, Leukotrienes and Essential Fatty Acids 81(2) (2009): 137–141.