top of page

10 Foods to beat the flu this winter

When it comes to fighting the flu, a healthy diet can play a crucial role in boosting your immune system. Here are ten foods known for their flu-fighting properties:

Citrus Fruits: Oranges, grapefruits, lemons, and limes are rich in vitamin C, Vitamin C is known to boost the immune system by enhancing the production of white blood cells, which are crucial for fighting infections. Additionally, oranges contain antioxidants that protect cells from damage and support overall immune health. Their natural sugars provide a quick energy boost, and their fluids help keep you hydrated, which is essential when combating flu symptoms.

Garlic: Garlic contains allicin, a compound with antiviral and antibacterial properties. It can help the immune system fight off infections. Garlic has broad-spectrum antimicrobial effects, meaning it can combat not just viruses but also bacteria and fungi, helping to prevent secondary infections that can occur during the flu. It is also anti-inflammatory and rich in antioxidants

Ginger: Ginger has anti-inflammatory properties and can help relieve symptoms like sore throat and congestion. It can also boost your immune response. There are several compounds within ginger which show an antiviral effect with gingerol being the main constituent

Honey: Honey is known for its antimicrobial properties. It can soothe a sore throat and act as a cough suppressant. Try to buy locally produced honey, as this has been shown to be beneficial to respiratory conditions

Yogurt: Yogurt contains live and active cultures (probiotics), such as Lactobacillus and Bifidobacterium, which promote a healthy gut microbiome. A healthy gut is crucial for a strong immune system as it helps enhance the activity of immune cells like macrophages, T-cells, and natural killer cells, which are essential for fighting off infections, including flu viruses. Yogurt is rich in essential nutrients like protein, calcium, vitamin D, and B vitamins. These nutrients support overall health and strengthen the immune system.

Green Tea: Green tea contains antioxidants called catechins, which have been shown to have flu-fighting properties. It also provides a mild immune boost. Green tea can also enhance the activity of immune cells, such as T-cells and B-cells, improving the body's ability to respond to infections.

Broccoli: Broccoli is rich in vitamins A, C, and E, as well as fiber and antioxidants. It's a powerhouse of nutrients that support the immune system.  Broccoli contains various phytonutrients that support the body’s detoxification processes and help it to efficiently eliminate pathogens and toxins.

Almonds: Almonds are rich in vitamin E, which is important for maintaining a healthy immune system. They also contain healthy fats and protein. Almonds contain zinc, a mineral that plays a crucial role in maintaining a healthy immune system and enhancing the body’s ability to combat pathogens, including flu viruses.

Spinach: Spinach is packed with numerous antioxidants and beta-carotene, which can enhance the infection-fighting ability of your immune system.

Chicken Soup: Chicken soup is not just a comfort food; it can also help reduce congestion, keep you hydrated, and provide your body with necessary nutrients like protein and vitamins.

Incorporating these foods into your diet can help support your immune system and potentially reduce the severity and duration of flu symptoms.

1 view0 comments

Recent Posts

See All


bottom of page