Got a Cold? 8 Flu-Fighting Foods to Supercharge Your Immunity  

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Got a Cold? 8 Flu-Fighting Foods to Supercharge Your Immunity  

Winter is officially here. Nobody can’t seem to get away from coughing and sneezing during this cold and flu season. When you catch the flu, the only cure is rest and time. However, by eating nutrient-rich foods you can ease the discomfort and get back on your normal routine. Before you are bedridden with a sore throat, fever, nausea, weakness, and aches, it is recommended to start taking immune-boosting, nutrient-packed, healthy foods. There are many foods that are high in vitamins, minerals, and other essential nutrients that are important for a healthy immune system and will ease the nastiest symptoms. So, when you catch a cold and flu, add these flu fighting foods to your diet and give your immunity a significant boost.


When you are under the weather, it is recommended to start taking this immune-boosting food, which is considered as one of the healthiest spices. Although this food-flavoring agent is an effective remedy for motion, sickness, and nausea, it can also help fight the flu and cold. You can add it to your diet or have a ginger tea to help ease the symptoms.

Enjoy this anti-inflammatory, antibacterial food in your meal that is loaded with minerals, enzymes, vitamin C, and other important nutrients. Try these ginger recipes to enhance immunity and reduce symptom severity:

  • Carrot-Ginger Dressing
  • Ginger-Miso Grilled Asparagus
  • Butternut Squash, Coconut, and Ginger Muffins
  • Vegan Butternut Squash Soup
  • Peaches with Ginger Syrup and Buttermilk
  • Ginger Scallion Ramen Noodles
  • Apple Gingerbread Cake with Cream
  • Chicken Soup with Caramelized Ginger


Garlic has tremendous antiviral, anti-inflammatory and antimicrobial properties that can provide a huge variety of health benefits. From improving heart health to promoting mental health and boosting immunity, garlic is good for your overall health. These disease-fighting garlic cloves are an effective remedy for cold and flu symptoms. A study suggests that consuming garlic supplements in people who had flu have enhanced immunity and controlled flu symptoms.

Make the most out of this tasty immunity booster food by adding it to soups, roasted veggies, salad dressings, and snacks. Eating foods with plenty of garlic will help your body to fight off infection. Here are some garlic recipe ideas to minimize your chances of catching a cold and flu and help you recover faster.

  • Chicken & Garlic with Fresh Herbs
  • Garlic Lemon Shrimp
  • Skillet Potatoes with Red Pepper and Whole Garlic Cloves
  • Tomato-Garlic Lentil Bowls
  • Greek Garlic Chicken
  • Onion & Garlic Biscuits
  • Garlic Grilled Steaks
  • Creamy Roasted Garlic & Spinach Orzo
  • Garlic-Ginger Turkey Tenderloins
  • Mozzarella Mushrooms with Garlic Toast


Yoghurt is loaded with healthy bacteria that are not only important for your gut and bone health but can also stimulate the production of immune system substances that fight against diseases. In fact, eating a bowl of low-fat yoghurt can help reduce your chances of catching a cold and flu. Yoghurt is rich in calcium and other important minerals and vitamins that can relieve flu symptoms and help you heal more quickly.

So, eat this calcium and protein-rich food to soothe a sore throat and stay well. Try these delicious and flavored-packed yoghurt combos:

  • Vanilla Greek Yogurt, Fresh Orange, Dark Chocolate and Pistachio
  • Greek Yogurt, Pineapple, Toasted Coconut and Hazelnuts
  • Yogurt, Fresh Blueberries, Granola and Honey
  • Yogurt, Fresh Strawberries and Kiwi Fruit
  • Greek Yogurt, Oranges, Dark Chocolate Chunks, and Pistachios

Citrus Fruits

During winters, you can take advantage of citrus fruits such as oranges, grapefruits, lemons that are packed with vitamin C, phytochemicals and flavonoids. These fruits can reduce inflammation, support immune system, and provide a wide range of health benefits. Citrus fruits are super-refreshing and extremely nutritious that can help soothe a sore throat and fight a fever.

So, snack on citrus fruits during cold and flu season when you have the flu. Here are some citrus recipes to try this winter.

  • Blood Orange–Chia Pudding
  • Citrus Salad with Fennel Vinaigrette
  • Citrus Salad with Orange-Flower Water, Pistachios, and Pomegranate Seeds
  • Slow-Roasted Salmon with Fennel, Citrus, and Chiles
  • Citrus Salad with Tarragon
  • Candied Grapefruit Peel
  • Citrus Salad with Fried Rosemary and Olives
  • Kale and Pink Grapefruit Salad
  • Citrus Vinaigrette
  • Grapefruit and White Beets with Yogurt and Tarragon


This sweet syrup has antimicrobial properties that prepare your immune system to fight against bacteria and viruses. A study suggests that honey is highly effective for relieving cold and flu symptoms. Adding honey and lemon juice in hot water is an effective remedy for sore throat and cough.


When the symptoms of the cold starts, it’s time to start eating beef as it contains high amounts of zinc and other important minerals that help fight infection. Beef also contains protein and vitamin B that are important to boost your immune system and may protect you during flu season.

Try these healthy and scrumptious beef stew recipes that will definitely help you recover from the flu.

  • Cranberry Beef Stew
  • Wagon wheel beef stew
  • Wild mushroom and beef stew
  • Vegetable beef stew
  • Chestnut beef stew
  • Beef stew with buttery garlic bread
  • Spiced beef stew with sweet potatoes
  • Hoisin beef stew with snow peas
  • Beef stew with peppers
  • Bacon and beef stew

Chicken Soup

Soups are so satisfying on a cold night. They are rich in protein, minerals, vitamins and other nutrients that prepare your body to fight against infections. Eating chicken soup when you have the flu will help clear congestion, clear nasal passages, soothe symptoms in the upper respiratory tract. In addition, winter soups can keep you hydrated, and its protein content can keep you satiated for long.

Try these healthy and flavor-packed soup recipes this winter and prepare your body to fight a cold.

  • Chunky chicken noodle soup
  • Chicken noodle soup with spinach
  • Chicken vegetable soup
  • Thai coconut chicken soup
  • Chicken Broccoli Alfredo soup
  • Lemon sesame chicken noodle soup
  • Coconut chicken sweet potato noodle soup
  • Lemon chicken and cauliflower rice soup
  • Ginger peanut chicken noodle soup
  • Chicken and wild rice soup
  • Chicken and white bean soup with greens
  • Tortilla chicken soup
  • Spicy butternut squash soup
  • Tofu and vegetable soup
  • Broccoli, cheddar and potato soup
  • Black bean soup


When you are sick and don’t want to choke down beef or chicken breast, try some alternative protein option. Legumes, peas and protein shakes are a few better options to get a healthy dose of protein and deliver flu-fighting components. Beans are so delicious and hydrating; you can have them when you are fighting the flu. They will not only comfort you but also make you feel satiated and build your strength back up.

Try these scrumptious and healthy bean recipes and stay healthy:

  • Caramelized Leek and Fava Bean Toast
  • Marinated Beans with Celery and Ricotta Salata
  • Ham Hock and White Bean Stew
  • Greens-and-Beans Sandwiches
  • Garlic Shrimp and White Beans
  • White Bean and Spring Vegetable Stew
  • Stir-Fried Pork with Eggplant, Chile, and Runner Beans
  • Spiced Chickpeas and Greens Frittata
  • Roast Fish with Cannellini Beans and Green Olives
  • Smooth and Spicy Pinto Bean Soup
  • Red Bean and Quinoa Soup with Taco Fixins
  • Beans and Tomato Vinaigrette

You can also add these flu fighting foods to your diet to relieve symptoms.

  • Salmon
  • Strawberries
  • Walnuts
  • Pomegranate
  • Red Bell Peppers
  • Bone Broth
  • Broccoli
  • Oatmeal
  • Green tea
  • Essential oils
  • Echinacea
  • Zinc supplements
  • Menthol
  • Vitamin D supplements
  • Ginseng

Bottom Line

These foods are natural remedies that help ease your symptoms make you feel better. However, resting, getting plenty of sleep, drinking fluids, staying warm, and getting healthy nutrition are can help you recover faster from cold and flu.







Saher Naseem is a health writer who writes about nutrition, fitness, weight loss strategies, skincare, health and wellness. Her writing is mainly focused on delicious recipes and sustainable approach to eating well and losing weight. She follows a gluten-free diet and finds herself making meaty, gluten-free recipes to please herself.

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