11 Flu-Fighting Foods To Strengthen Your Body’s Defense

The weather has been going hot and cold to us lately, don’t you think? Also the unpredictable weather spells F.L.U and C.O.L.D. Noticed how many of your loved ones are down with a cold or flu almost back-to-back? Cause it’s pretty infectious so it passed on to you too.

Loads of water, rest and taking your medications on time will help you feel better that’s for sure. But why not speed things up by having these immunity-boosting foods?

1. Orange Juice & Other Citrus Fruits

citrus salad flu
Source: www.abeautifulmess.com

Without fail, at least one person from your circle would ask you to drink more OJ when you’re sick with the flu. Orange and other citrus fruits are your best friends during flu season because they’re packed with vitamin C to help reduce the severity of your flu but not cure it completely as much it’s claimed to be [1]. You could opt for some warm honey lemon to amp up the anti-bacterial factor or eat your citrus with this Citrus Salad with Yogurt Dressing.

2. Green Tea

Green tea is another great alternative to OJ if you must have your daily tea-fix. Its high levels of flavanoids provides antiviral properties to fight those flu viruses but in order to get the full benefits, you have to drink about 5-10 cups of it a day [2]. If that sounds a little too much, try consuming it instead with some Matcha Pancakes or a cooling Green Tea Granita.

3. Almonds

This popular nut is good for your brain and can energize you (with less calories) while giving you something to munch on to take away the grogginess. Having 1/4 cup of almonds daily will provide your body with about 50% of the daily recommendation of vitamin E which can amp up your immune system [3]. (Psst…have some dark chocolate with your almonds, Dark Chocolate Bark with Roasted Almonds and Seeds while you’re at it!)

4. Garlic

garlic chicken
Source: rasamalaysia.com

Good ol’ pungent garlic contains allion and allicin, which are compounds with antiviral and antibacterial agents that destroys flu viruses [4]. Why not have some Creamy Garlic Chicken and Cheesy Garlic Mash Cauliflower for dinner to keep the vampires away too?

5. Ginger

Ginger is one powerhouse that can clear your blocked nose, congested lungs and headaches that come with your flu package [5]. Sip on some Ginger Tea and dig in to the Steamed Fish with Sour Plum and Ginger.

6. Yogurt

Yogurt contains probiotics which are live and active cultures aka ‘friendly bacteria’ that strengthens your immune system to fight harmful viruses such as the flu virus [6]. Be sure to buy low-fat yogurts that contain probiotics and live cultures in them to get the most out of it. Eat your yogurt with some granola in a jar for a nice breakfast.

7. Chillies

sayur lodeh flu
Source: www.medianita.com

Packed with vitamin C, antiviral properties and a fiery kick that can clear your sinuses, chillies are a great addition to your flu-fighting arsenal [7]. If having raw chili is too challenging for you, you can add a little bit to your Sayur Lodeh to make it spicier or dig into one of these 5 Easy Local Chilli Recipes.

8. Onions

You might cry when you’re chopping onions but it will be worth the tears as those onions are just as powerful as garlic to help stop your flu, though putting onions by your bedside won’t exactly absorb the virus floating around you [8]. Ingesting them in a warm French Onion Soup or raw will allow you to reap more of its antibiotic benefits.

9. Fish

Certain fishes contain omega-3 fatty acids which can defend your lungs and increase airflow to it too [9]. Try this easy to make Thai Steamed Fish with Lime, Garlic, and Chilies that could clear your nose and maybe even cure your flu.

10. Chicken Soup

chicken soup flu
Source: smittenkitchen.com

If all else fails then soothe your body with some yummy chicken soup. This comfort food has protein from the chicken to make you stronger and vitamin B12 to boost your body’s immunity too [10]. No wonder we feel so much better after a bowl of it.

11. Apple Cider Vinegar

Not only can apple cider vinegar aid you in your weight-loss journey, it can also help you stop your flu-bug. As it balances out your body’s pH levels, your body will get stronger to fight off the virus [11]. Try having 1 tablespoon with a cup of water for 3 times a day before meals. Can’t seem to have it by itself (diluted with water of course)? Try adding some honey to make it more bearable.


What’s your go-to food cure when you’re down with a cold/flu? Share with us here or on our Facebook page!

Sources: Best Health, Epicurious, My Recipes, Web MD

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