Top flu-fighting foods to maintain your health

Tis the season, unfortunately, for colds and the flu. A nutritious and wholesome diet can help to maintain a strong immune system; and some foods in particular go that extra mile in fending it off. Some can also helping you recover from this seasonal illnesses. We’ve put together a list of top flu-fighting foods that you should make note of this autumn.

Raw Garlic

As it turns out garlic isn’t only good at fending off vampires, it is also an extremely good flu fighter too. Though pungent, raw garlic is a superfood which contains the compounds allicin and allion, which have natural antiviral effects. To get the most from this flu-fighter it is recommended to eat a raw clove, every 3 to 4 hours – if chewing raw garlic isn’t quite your thing, you can always chop it into small pieces and swallow them like pills. Alternatively, you can mix the cloves into soup or other meals.


The health benefits of turmeric are vast and often highly praised; for instance, turmeric contains a high level of antioxidants, which helps to boost your body’s immune system, helping it to fight off diseases. One great way to help your body absorb this spice is with turmeric milk; the milk helps your body absorb the turmeric more efficiently, making use of its subsequent benefits quicker.

Sweet Potato

Perhaps not the first food you think of to fight the flu, but sweet potatoes are actually great sources of Vitamin A. Not only important for the immune system, Vitamin A also helps to keep skin and mucous membrane cells healthy, and when they’re healthy they’re also moist which inhibits bacteria and viruses.

Chicken Soup

Believe it or not but your parents were right when they said that you should eat chicken soup when you’re sick. It has many healing benefits, for one it helps keep you hydrated by providing you with valuable fluids. Chicken soup also helps reduce inflammation, alleviate sinus congestion and helps to sooth sore throats. This flu-fighter can also be made with onion and garlic, both which have antiviral properties. You are in a win-win situation!


Beef is a great way to boost your immune system, and an excellent source of zinc. Zinc is important in the development of the white blood cells – your body’s natural defenders – they’re often involved in protecting your body against infectious diseases and foreign invaders. If you are zinc deficient this can subsequently affect your immune system, making you more susceptible to diseases. Beef is also full of protein, which helps with building antibodies as well as fighting off infections.

By eating the above recommended foods: raw garlic, turmeric, sweet potato, chicken soup or beef, you’ll give your body the best chance at fighting the flu. Even better, by following a healthy and nutritious regime during the colder months, can help to ensure that your body is in top flu-fighting condition. In the end, don’t underestimate the power of food in keeping you healthy as this an essential part of a balanced lifestyle, along with an exercise regime.

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