Avoid Getting the Flu with These 8 Foods

The flu, also known as influenza, is a common respiratory system disease that’s caused by certain viruses.

They enter your respiratory tract through your nose or mouth. After they infect your body, they trigger a series of symptoms that interfere with your daily activities.

The appearance of the flu virus causes your immune system to weaken because it can’t activate enough antibodies to protect your body.

As a result, you’ll experience discomfort like nasal congestion, headaches, and general aches and pains that can last for hours or for days.

Fortunately, the flu typically isn’t serious. Actually, in a lot of cases you can avoid getting the flu by adopting some healthy lifestyle habits.

Among them, it’s important to increase your consumption of certain foods whose properties and nutrients will help create a protective barrier against viruses.

Today, we want to share the eight best options with you so you won’t hesitate to add them to your diet.

1. Fish

Avoid Getting the Flu by eating lots of salmon

Fish is rich in omega-3 fatty acids, whose absorption benefit the health of your cardiovascular and immune systems.

This nutrient, along with essential minerals, promotes the production of white blood cells. These are essential for defeating the virus that causes the flu.

Eating fish can also help reduce respiratory tract inflammation. Thus, it facilitates control of congestion and pain.

Make sure you eat the following varieties:

  • Salmon
  • Sardines
  • Tuna
  • Herring
  • Cod
  • Mackerel
  • Trout

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2. Pomegranates

Known for their high antioxidant content, pomegranates are an ideal fruit for reducing your risk of colds and the flu.

They contain high doses of vitamin C and folic acid, nutrients that stimulate the production of antibodies to stop infectious viruses in their tracks.

  • You can consume pomegranate on its own, in juices, or with yogurt.

3. Citrus fruits

Citrus fruits

Without a doubt, all varieties of citrus fruits are good for your respiratory and immune health.

They contain large amounts of vitamin C, along with minerals like calcium and potassium, all of which are needed to maintain active defenses.

Cleansing compounds help break down toxins that travel through your bloodstream. Thus, they protect your cells and prevent the development of certain diseases.

Add some of the following options to your regular diet:

  • Lemons and limes
  • Tangerines
  • Oranges
  • Grapefruit

4. Legumes

Legumes are healthy foods whose high antioxidant content provides protection against viruses and toxins that can irritate your respiratory tract.

Their combination of vitamins and minerals increase your body’s response against infectious agents. Plus, they speed your recovery processes when you have the flu or a cold.

Try eating legumes like:

  • Black beans or lima beans
  • Lentils
  • Chickpeas
  • Peas
  • Soybeans

5. Garlic


This popular seasoning is a superfood that can protect your body against the viral attacks that cause the flu.

Garlic contains large quantities of allicin, a natural substance that has antibiotic and anti-inflammatory properties.

Overall, garlic supports healthy immune function and speeds your relief from congestion and discomfort.

  • You must eat it raw, because this is how you can make the most of its nutritional benefits.
  • However, you can combine it with a little lemon juice to improve the flavor.

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6. Plain yogurt

Plain yogurt contains healthy bacteria known as probiotics, which nourish your intestinal flora.

These help strengthen your immune system because they prevent the proliferation of harmful bacteria and viruses.

Regular consumption of yogurt prevents respiratory infections and optimizes digestive function.

  • You can enjoy a cup a day, either alone or with some fruit.

7. Spinach


Spinach is a low-calorie food that you can add into your diet in lots of ways and can help you avoid getting the flu.

Its nutrients not only promote healthy weight loss, but also strengthen your immune system and prevent colds and the flu.

  • Eat spinach raw, either in salads or smoothies.

8. Whole grains

Whole grains are a good source of carbohydrates and amino acids that help maintain your body’s energy levels.

These nutrients, along with fiber and antioxidants, strengthen your immune system and reduce your risk of respiratory infections and the flu.

Some of the options include:

  • Brown rice
  • Wholegrain bread
  • Oats
  • Wheat germ
  • Barley

How often do you eat these foods? If you’re worried about suffering from the flu or you think your defenses might be low, increase your intake of all of them to provide your body with some extra nutrients.