The clocks have gone back, the evenings are drawing in, and Irish kitchens are turning to soups, stews and something warm in a mug. It’s also the time of year when coughs and colds start doing the rounds. Last winter, Ireland’s respiratory season peaked in mid-December, earlier than many expected, so the habits you build now really count.
Alongside good sleep, regular movement and vitamin D (covered in our Irish Autumn Immune Checklist), what you cook with can play a part too. Many of the most researched spices for immune health are already sitting in your cupboard.
In this guide, we look at what the science says about garlic, turmeric, black pepper, ginger, cinnamon and thyme, and share simple ways to add them to your everyday meals this winter.
1. Garlic for Colds: What the Research Shows
Garlic has been a go-to winter remedy in Irish kitchens for generations, and it’s one of the most studied spices for immune health. Its key compound, allicin, is released when a clove is crushed or chopped, and lab studies have shown it has antibacterial and antiviral properties.
A 2014 Cochrane review looked at whether garlic could help during cold season. The standout trial followed 146 adults who took either a daily allicin garlic supplement or a placebo for 12 weeks.
The garlic group had 24 colds compared with 65 in the placebo group, and 111 days of illness compared with 366.
Lissiman et al., Cochrane Database of Systematic Reviews (2014)
The reviewers called for more trials to confirm the result, but it’s an encouraging finding for one of the most affordable foods in your kitchen.
Kitchen tip: Crush or chop garlic and leave it for 10 minutes before cooking to give allicin time to form.
Try it:
- Garlic and leek soup: a classic Irish winter warmer.
- Raw garlic dressing: crushed into olive oil and lemon juice, where allicin is best preserved.
- Roast garlic: whole cloves roasted alongside root vegetables.
2. Turmeric and Black Pepper: Why You Need Both
Turmeric gives curries and golden milk their colour, and its main active compound, curcumin, is one of the most researched natural compounds in the world.
A 2020 review in Viruses summarised lab studies showing curcumin can limit the replication of a wide range of viruses. In animal studies of influenza, curcumin reduced virus levels and lung damage. The catch is absorption.
As little as 1% of curcumin consumed is absorbed by the body.
Jennings & Parks, Viruses (2020)
This is where black pepper comes in. Pepper contains piperine, which helps the body absorb more curcumin. Curcumin is also fat-soluble, so cooking it with oil, butter or full-fat milk makes a real difference.
Kitchen tip: Always pair turmeric with a pinch of black pepper and a source of fat. Start with half a teaspoon per dish, as too much can taste bitter.
Try it:
- Breakfast: scrambled eggs cooked in butter with turmeric and cracked pepper.
- Lunch: butternut squash or red lentil soup, with the spices softened in oil first.
- Dinner: potatoes, carrots and parsnips roasted in olive oil, turmeric and pepper.
- Evening: golden milk with warm milk, turmeric, black pepper, cinnamon and honey.
3. Ginger Benefits: Antioxidant and Anti-Inflammatory Support
Fresh ginger is a winter favourite in teas, soups and stir-fries. Its warming kick comes from gingerols in fresh root and shogaols in dried ginger.
A 2024 review in Frontiers in Nutrition explored how these compounds interact with the immune system. The researchers found ginger can help calm inflammation by reducing pro-inflammatory messengers in the body, giving it potential as a natural immune regulator.
Ginger and its active components have strong antioxidant properties and the potential to reduce inflammation.
Ayustaningwarno et al., Frontiers in Nutrition (2024)
Most of this research comes from lab and animal studies, but it helps explain why ginger has been a cold-weather staple across so many cultures.
Kitchen tip: Keep fresh ginger in the freezer and grate it straight from frozen. No peeling needed.
Try it:
- Ginger and lemon tea: the lemon adds vitamin C, which contributes to normal immune function.
- Carrot and ginger soup: an easy autumn batch-cook.
- Stir-fry: chicken or vegetables with garlic, ginger and soy sauce.
4. Cinnamon Benefits: More Than a Baking Spice
Cinnamon is the scent of Irish winter baking, from apple tarts to mulled drinks. Its warm flavour comes mainly from cinnamaldehyde, alongside a range of plant polyphenols.
A 2021 review in Biomedicine & Pharmacotherapy examined cinnamon through both traditional Persian medicine and modern pharmacology, including its potential relevance to COVID-19. The authors found evidence of antiviral, antioxidant and anti-inflammatory activity.
In cell studies, cinnamon showed antiviral activity against several viruses, including the virus that causes COVID-19.
Yakhchali et al., Biomedicine & Pharmacotherapy (2021)
These results come from the lab, and human trials are still needed, but they add a new dimension to a spice most of us already have in the cupboard.
Know your cinnamon: Most supermarket cinnamon is cassia, which is higher in coumarin. Ceylon cinnamon is milder and better for daily use.
Try it:
- Stewed Irish apples: with cinnamon and natural yoghurt.
- Porridge: cinnamon, grated apple and walnuts.
- Golden milk: the turmeric recipe above already includes it.
5. Thyme Tea: A Traditional Winter Remedy
Thyme is one of the hardiest herbs in an Irish garden, happily surviving a wet winter in a pot or window box. It has been a winter remedy for centuries, traditionally brewed into teas for colds and coughs.
A 2024 review in Chemistry & Biodiversity examined the compounds in thyme and their wide range of biological effects.
Thyme’s key compounds, including thymol and carvacrol, have shown antioxidant, antibacterial, antiviral and anti-inflammatory activity.
Anwar et al., Chemistry & Biodiversity (2024)
Much of this work has been carried out in the lab, but it offers a fresh perspective on why thyme has held its place in kitchens and folk medicine for so long.
Kitchen tip: Add thyme early in cooking so its flavour can infuse, and strip the leaves by running your fingers down the stem.
Try it:
- Thyme and honey tea: a few fresh sprigs steeped for 5 minutes, with a spoon of honey.
- Irish stew or chicken casserole: a handful of sprigs added at the start.
- Roast root vegetables: carrots and parsnips with olive oil, garlic and thyme.
Build Your Winter Spice Rack
A few simple habits help you get the most from your spices:
- Buy whole where you can. Whole spices hold their flavour longer than ground.
- Store them cool and dark. Keep jars away from the cooker and direct sunlight.
- Refresh yearly. Ground spices lose potency after about 12 months.
- Pair smartly. Turmeric with black pepper and fat; ginger with lemon.
- Grow your own. Thyme thrives in an Irish window box all winter.
Flavour First, All Winter Long
You don’t need to overhaul your diet to make the most of these spices. A clove of garlic in tonight’s soup, a pinch of turmeric and pepper in your eggs, or a mug of ginger and lemon tea is a simple, consistent way to bring more of them into your week. Combined with good sleep, regular movement and vitamin D, it’s a practical way to look after yourself this winter.
At Fíana Health, we love foods where tradition and modern research meet. That’s the thinking behind Nattokinase+, inspired by natto, a traditional Japanese fermented soybean food enjoyed for centuries.
If you take blood-thinning medication, speak to your GP or pharmacist before taking concentrated supplements of garlic, ginger, turmeric or nattokinase.
Explore more evidence-based guides in the Fíana Health Blog.
References
- Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database of Systematic Reviews. 2014;(11):CD006206.
- Jennings MR, Parks RJ. Curcumin as an Antiviral Agent. Viruses. 2020;12(11):1242.
- Ayustaningwarno F, Anjani G, Ayu AM, Fogliano V. A critical review of Ginger’s (Zingiber officinale) antioxidant, anti-inflammatory, and immunomodulatory activities. Frontiers in Nutrition. 2024;11:1364836.
- Yakhchali M, et al. Cinnamon and its possible impact on COVID-19: The viewpoint of traditional and conventional medicine. Biomedicine & Pharmacotherapy. 2021;143:112221.
- Anwar F, Khan R, Qadir R, et al. Exploring the Biochemical and Nutra-Pharmaceutical Prospects of Some Thymus Species: A Review. Chemistry & Biodiversity. 2024;21(7):e202400500.
