With winter right around the corner, cold and flu season has arrived once again. Nobody likes getting sick, and when you do find yourself with a runny nose, sore throat, or other unpleasant symptoms, you want to get better as soon as possible. Fortunately, there are actually quite a few foods that can help alleviate your symptoms and quicken your path to recovery:

1. Ginger

Ginger is a great food to consume if you’re sick. Not only does this root have antibacterial qualities, but can also help manage pain and inflammation. Especially if you’re experiencing a sore throat, it may be the perfect remedy to try. People have been using ginger for its medicinal qualities for centuries, and its effectiveness is not a question. Research has also shown that ingesting this food can help prevent colds, so it may be wise to add it to your diet now, before you actually get sick!

2. Citrus

Citrus fruits, such as oranges, lemons, limes, and grapefruits, are all rich in vitamin C. This vitamin, in addition to boosting the overall health of your immune system, will help prevent the onset of colds or flus. Add more of these fruits or juices to your diet to keep colds away. Start stocking up on them now, and try to make eating one or two of them per day a regular part of your winter routine.

3. Chicken soup

When people think about foods to eat when they’re sick, chicken soup tends to be at the top of the list. In addition to making you feel all warm and fuzzy, hot soup also helps break up the congestion that is often associated with colds and flus. Beyond that, it helps soothe the pain and inflammation of a sore throat and even keeps you hydrated due to the amount of water in the broth. Many people don’t realize how important staying hydrated is when you’re trying to get over a cold or flu.

4. Garlic

Not only is garlic a delicious addition to many dishes, but ingesting it regularly also has a wide variety of health benefits. Some of these include reduced risk of heart disease, improved cognitive health, and lower risk of certain cancers. In addition to all of these benefits, it’s also useful for preventing and fighting colds and flus. Garlic contains compounds that boost your immune system, helping you to fight off any potential sickness. Additionally, certain studies have shown that by eating it once you’ve already gotten sick you improve your odds of recovering more quickly. Try integrating garlic into your diet to see these health benefits.