7 Cold & Flu-Fighting Foods

Prevent & relieve symptoms naturally.

Sniffle. Cough. Sneeze. Ah, the not-so-sweet sounds of cold and flu season. Although store shelves are stocked with plenty of products that may prevent or relieve symptoms, you’ll also benefit from choosing foods that fight colds and the flu. Add these 7 cold and flu-fighting foods to your healthy grocery list this week.

Nutrition plays a big role in supporting the immune system, which is charged with protecting your body from invaders that range from the simple cold to complex cancer. Nutrients like vitamins and minerals give the immune system the ammunition it needs to do its job well. A healthy diet can’t prevent every disease, but it can ensure your immune system has the tools to fight as well as it can.

Processed foods are stripped of the vitamins and minerals that support the immune system. By choosing a clean-eating lifestyle—one that focuses on minimally-processed or whole foods—you give your body what it needs to support an immune system less vulnerable to bacteria, viruses, and disease-causing processes. The foods that fight colds below are a smart way to start.

1. Banana
Bananas are a tummy-soothing winner. They’re easy on the stomach, making them a natural for nursing the body through diarrhea, nausea, and vomiting. After the worst of the flu bug has passed, replenish with healthy smoothies like our Strawberry Banana Protein Smoothie or Banana Blueberry Smoothie.

2. Garlic
Garlic is packed with antiviral and antibacterial properties that support a healthy immune system. Skillet Chicken with Lemon Garlic Sauce is an easy meal to prepare when you’re feeling under the weather, or try garlic in Egg Noodles and Chickpea Soup.

3. Green or Black Tea
Tea is a natural cold and flu fighter because it offers high levels of antioxidants like L-theanine, a known immune booster. Avoid processed tea drinks and reach for unsweetened tea or tea that’s lightly sweetened with a natural sweetener like honey. (Bonus: honey is rich in antioxidants for added immune support.)

4. Mushrooms
Mushrooms probably aren’t the first cold-fighting flu to come to mind, but they’re a major source of zinc, which bolsters the immune system to help battle the sniffles. Shitake mushrooms in particular may have antiviral properties [1]. Add mushrooms to an omelet with fellow cold-fighter garlic to give sniffles a one-two punch. Cremini Mushroom Soup and Slow Cooker Chicken, Potatoes, and Mushrooms are delish ways to zinc up your menu.

5. Red or Pink Grapefruit
The rosier varieties of grapefruit are rich in compounds called bioflavonoids that boost the body’s natural immune reaction. Grapefruits are also high in vitamin C, which may help fight colds. Enjoy them fresh for breakfast, or try them in Avocado and Grapefruit Salad or Purple Potatoes, Grapefruit, and Asparagus Salad.

6. Soup
Grandma was right. Broth-based soup, particularly chicken soup, contains cysteine, an amino acid that thins mucus. Soup hydrates the body, which is a critical part of the healing process. Sink your spoon into Slow Cooker Chicken Noodle Soup or Slow Cooker Chicken and Rice Soup.

7. Spicy Foods
Whether it’s chili peppers or ginger, spicy foods are natural decongestants that help unclog a stuffy nose by temporarily shrinking blood vessels. Warm up with foods that fight colds like Spicy Eggplant Chili and Slow Cooker Spicy Sweet Potato & Bean Soup.

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Resource:

[1] Mercola

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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