Best foods for flu recovery and prevention

foods for flu

You got some flu shots. You often care about your immunity, hand washing and your health. But, despite efforts you tried, you have been knocked out by influenza. You may not want to eat anything at all, yet some super foods can help in improving your illness as well as boost your recovery quickly and naturally. In this article on Vkool site in the line of Diet, I’m showing you a list of 32 foods for flu recovery and prevention. Keep reading and discovering what your favorite foods.

Top 32 Foods For Flu Recovery And Prevention

1. Water

foods for flu

Drinking a lot of water and keeping you hydrated is always important. And it is crucial if you’re suffering from flu. Moreover, keeping hydrated can help loosen thin secretions and congestion that make it ease for the flu sufferers to expel mucus out of their bodies. When it comes to foods for flu recovery, water is better than caffeinated beverages, soda or any processed drinks as they have diuretic affects, which may cause dehydration and inhabit the body’s ability to combat viruses.

Read on: 27 health benefits of drinking water daily in the morning

2. Ice Pops

foods for flu

Ice pops or popsicles have soothing effects for sore throat by numbing the affected area temporarily. If you are suffering from flu with sore throat, consider trying some ice pops. Additionally, ice pops can aid in alleviating gagging reflex that occurs with flu and related to nasal mucus drip.

Be a wise consumer to choose the natural ice pop brands that offer pure products made of 100% fruit juice, instead of eating ice pops containing a high dose of sugar or artificial flavorings.

3. Chicken Soup

foods for flu

Chicken soup is good for everybody in different ages. Chicken soup not only provides you the fluids that you need to stay hydrated but also helps in fighting of virus and reducing inflammation triggering flu symptoms and leading to colds.

Read on: 23 quick and easy chicken recipes for dinner for families!

4. Citrus Fruits

foods for flu

Most citrus fruits contain vitamin C. According to scientific studies, vitamin C is an antioxidant can help reduce cold and flu symptoms by 23%. In a review of more than 20 studies, the result shows that just 1 – 8 grams of vitamin C can do a trick that you can get from citrus fruits or vitamin c supplements. To prevent flu, you can consume citrus fruits such as tomatoes, papaya, lemon, orange, grapefruit, lime and a lot more.

Nevertheless, keep in mind that a high dose of vitamin c may cause digestive problems in some people, so, cut down on your vitamin C dose if some symptoms arise.

5. Garlic, Onions &Leeks

foods for flu

Next to foods for flu recovery and prevention, consider consuming garlic, onion and leeks regularly. They are high in immunity boosting compounds and broad spectrum antiseptic properties; thereby, they can help to fight off flu and illness naturally and effectively. Simply, add garlic, onions and leeks on your salad or certain foods and enjoy. Hope that you will love these foods more after discovering their wonderful benefits for flu and illness.

Read on: Health benefits of garlic to the human body

6. Ginger

foods for flu

Beside garlic and onion in curing flu, make use of ginger for soothing your scratchy throat caused by flu. Ginger contains sesquiterpenes, which target rhinoviruses, a common one in the cold virus family and substances suppressing coughing.

Ginger is also a natural fever and pain fever reducer, plus a mild sedative, hence it can give you a rest when you are ill. There are different ways to consume this spice. For instance, you can add 2 tablespoons of ginger power to a half cup of hot water and drink the tea immediately. In another way, you can chew fresh ginger, ginger jam or add it into certain foods to consume.

Read on: Cold Sore Free Forever

7. Honey

foods for flu

Honey is considered a natural hydrogen peroxide thanks to its antiseptic properties. When you have flu and sore throat, drinking some honey will coat your throat and ease your throat pain fast.

Moreover, the antimicrobial and antioxidant properties in honey can help fight off infections from fungi, bacteria and viruses. Buckwheat honey has excellent antioxidant levels and clover honey is the least.

Warning: Make sure that don’t give children under 1 year old any type if honey as their immune system doesn’t develop for warding off infantile botulism that’s carried in the honey spores.

8. Yogurt

foods for flu

Next to foods for flu recovery and prevention, this is yogurt. This is a great food for people in different ages, including infants, toddlers, adults and the elderly. Yogurt contains Lactobacillus reuteri, this is a type of bacterium working to block replication of viruses when you have flu or get sick. Not all yogurt brands contain beneficial bacteria, hence look for yogurt brands that do.
In another way, you can make your own yogurt and consume it daily for the best flu prevention.

Read on: 18 health and beauty benefits of yogurt consumption

9. Selenium-Rich Foods

foods for flu

There are different foods containing selenium. Among these foods, they are Brazil nuts and seafood. When it comes to foods for flu, selenium can work as this essential mineral can help boost the immune system. Nutritionally, Brazil nuts are on the top of selenium amount. 1 ounce of this nut contains more daily value of selenium. A Brazil nut contains 70 micrograms of the selenium mineral. Consuming enough amounts of selenium daily can help increase the production of cytokines that aid in removing flu viruses.

Some selenium-rich seafood include clams, cod, lobster, crabs, tuna and oysters when it comes to foods for flu recovery and prevention.

10. Turmeric, Cinnamon & Cloves

foods for flu

Spices such as cloves, cinnamon and turmeric are loaded with antioxidants that help boost the immune system functioning.

It is recommended that consuming just a teaspoon of clove, cinnamon or turmeric daily can help ward off flu. Besides, you can mix cinnamon with oatmeal or sprinkle nutmeg over applesauce and consume everyday for better results of flu recovery and prevention.

As you know, turmeric is one of the traditional and common Indian remedies that are called Ayurveda. Indian people also use cinnamon and other spices to sweat out a fever. For instance, you can learn from Indian people to make a tea by mixing ½ teaspoon of each coriander and cinnamon with ¼ teaspoon of ginger powder and hot water that help bring the body temperature down via sweating.

11. Red Wine

foods for flu

The polyphenols and resveratrol in red wine act the same way as good bacteria in yogurt work. When flu and cold viruses attack your system, they will start multiplying to prevent illness from occurring.

Grab a bottle of red wine. Test it to know its level of resveratrol. If you don’t like this drink, you can try some others.  Eat some peanuts or grapes, the red husks of them are also rich in resveratrol.

Read on: The Complete Illustrated Guide To Homemade Wine

12. Mushrooms

foods for flu

When it comes to foods for flu recovery and prevention, consider adding more mushroom in your daily meals. Mushrooms help increase the cytokines production, which aid in fighting off flu and infections. Mushrooms are also rich in polysaccharides that work to support the immune system.

Mushroom is a traditional Chinese medicine. Ancient Chinese people have ever made use of this food to treat cool and illness by feeding ill people mushroom soup.

13. Black Pepper

foods for flu

Next to spices that can help fight off flu, this is black pepper. Ironically, black pepper may make you sneeze. But if you know how to make use of this by eating, your health will be improved significantly. Mix vinegar with ground ginger and black pepper. This mixture helps increase absorption of over-the-counter medications and herbs.

Particularly, black peppercorns are rich in piperine. This compound is known for its pain-relieving and anti-fever properties. So, you should consider consuming them, too.

Read on: 11 black & white pepper health benefits & risks research

14. Wild-Caught Salmon

foods for flu

Recent studies shown that people with low levels of vitamin D got about 40% to respiratory infections compared with people who had higher vitamin D levels. So, to get rid of respiratory infection that’s associated with flu and colds, you should increase vitamin D levels in your body. You can eat wild-caught salmon as the fish is a great source of good vitamin D.

Besides, you can take vitamin D supplements and multi-vitamins to prevent flu and common illnesses. However, it is not recommended using over 1000 IU per day when it comes to foods for flu recovery and prevention.

Read on: 12 easy, healthy salmon dishes recipes for people at all ages!

15. Tuna

foods for flu

Like salmon, tuna is also a good source of vitamin D and selenium that protect the body cells from free radicals as well as boost the immune system. Hence, consider tuna and add the fish to your diet for warding off illness, flu and cold in this delicious way.

16. Hot Tea

foods for flu

Studies from Harvard University reported that drinking 5 cups of black tea per day helped the participants quadruple their body’s immune system after 2 weeks. According to the researchers, tea can work to fight off flu and illness probably thanks to theanine. Tea is also high in catechins, with ECGC that can act as a cleanup crew against the free radical damage. It is suggested that drinking 1 to 3 cups of green, white or black tea every day can help strengthen your overall health and get rid of flu naturally.

Read on: 38 healthy and beauty benefits of drinking green tea daily

17. Dark Chocolate

foods for flu

Nutritionists agree that dark or high quality chocolate deserves a good place in your healthy diet, according to a study released in the Journal of Nutrition, UK. In concrete, the article suggests dark chocolate as a food to enhance the immune system. High doses of dark chocolate can support the T-helper cells that increase the immunity to defend against common infections among foods for flu recovery and prevention.

18. Oysters

foods for flu

Oyster is high in zinc so that it can help to boost the immune system. Zinc works to rally white blood cells, which attack viruses and bacteria like cold and flu. 1 medium oyster can provides you enough amounts of zinc you need a day. For benefits of oysters for flu recovery and prevention, add this seafood to your diet and improve your overall health, too.

19. Almonds

foods for flu

Almonds are well-known as heart-healthy food as they are great source of vitamin E. According to researchers from the Tufts University, vitamin E is an immune boosting antioxidant that helps reduce chances of getting colds and forming respiratory infections. So, there is another more reason for you to love almonds and consume them in different ways you like. For instance, you can eat salted dried almonds as an afternoon snack, add almonds to your cookies or mix them in your cereals.

20. Berries

foods for flu

All berries contain high concentrations of various healthy antioxidants to fight off illness and flu. Among healthy foods for flu recovery and prevention, blueberries are found to contain more types and amounts of antioxidants than over 40 other vegetables and fruits.

It is recommended that consuming at least 1 serving of 125 ml or ½ cup of raw berries a day can help you stay healthy and prevent illness during flu reason. You can consume berries in different forms such as fresh berries, berry juice, frozen variety or add them to your yogurt, smoothies, cakes or salads.

Some studies indicate that berries can help reduce intensity as well as duration of flu and colds. Hence, it is worth for you making a try. 1 cup of fresh strawberries can provide you about 160% of people’s daily needs when it comes to foods for flu recovery and prevention.

21. Sweet Potato

foods for flu

Next to foods for flu, try sweet potato. This is high in beta-carotene for improving the body’s defenses. Sweet potato is also instrumental in the development of immunity system and it helps remove harmful toxins out of the body. Sweet potato and other red and orange foods like egg yolks, squash, cantaloupe, carrots and pumpkins are excellent sources of beta-carotene.

22. Vitamin D–Rich Foods

foods for flu

Beside tuna, salmon, cereals, milk and sardines are also top sources of vitamin D. As mentioned above, this vitamin can help fight off flu infections as it produces the antimicrobial substance in the body. In the winter, you may get less vitamin D made in your skin by the sunlight, hence you should take vitamin D supplements to supply your body with adequate vitamin D everyday.

23. Chilies

foods for flu

There are different chili types, consume any type of chilies available in your living place. According to scientists, chilies can help clear a stuffy nose and reduce incidences of pneumonia that goes with flu. Spicy peppers also a good source of vitamin C with antiviral properties so that they help stimulate the immune system. Sweet red bell peppers are also loaded with vitamin C like green bell peppers, kiwi, guava, oranges, papaya, strawberries, Brussels sprouts and cantaloupe, according to the report of the USDA.

24. Turkey Sandwich

foods for flu

Turkey is a lean protein and essential to your solid nutrition. Though you may not like turkey, eating it can give you more energy to fight off your flu and illness. You can add cranberry sauce for a comfort-food taste. Enjoy turkey when it comes to foods for flu recovery and prevention.

25. Vegetable & Fruit Juice

foods for flu

Vegetables and fruits are often lower in calories than animal meats and other foods. However, when getting ill, you not only need more energy, but also need something low in sodium to load up on immune boosting nutrients and antioxidants. For this reason, you should consume vegetables and fruits. Yet, when you make these foods in the form of juice, it’s easier for you to consume and digest.

Normally, when you get sick, you also feel thirst and have inflammation, so vegetable or fruit juice can keep you hydrated, satisfy your sweet taste. So, go with a glass of 100% fruit juice when it comes to foods for flu recovery and prevention.

Read on: 35 healthiest fruits and vegetables in the world to eat & juice

26. Banana

foods for flu

Bananas though in different forms like whole, mashed or sliced, they are easy on your stomach. Banana can be your go-to fruit if you have been suffered from symptoms like diarrhea, nausea and vomiting that often happen in toddlers with flu and colds. Bananas, along with applesauce, toast and rice make up a B-R-A-T diet that doctors often encourage us to try as we are recovering from a stomach flu.

Read on: 19 health and beauty benefits of banana consumption

27. Toast

foods for flu

Although toast brings up a rear of B-R-A-T diet, it is nothing for you to ignore. Try crackers or toast. They may be your convenient foods when you suffer from an illness. Also, they pair with the chicken soup and they can satisfy your stomach when you are hungry.

28. Horseradish

foods for flu

When it comes to foods for flu, try eating horseradish as this food can help your fight off your chest congestion and stuffy nose caused by your illness, cold and flu. You can add hot peppers and hot sauce when eating this dish. This also helps encourage your congestion lingering in the chest, head and sinuses for loosening up. Next time, when you feel stuffy, whip up a batch of a spicy chicken horseradish salad. It will always work for you when it comes to foods for flu recovery and prevention!

29. Arugula

foods for flu

When suffering from the worst of colds, flu or illness, steer a grocery cart toward product shelves to pick up some greens like watercress and arugula. These leafy veggies are loaded with vitamin C, vitamin A and iron. These vitamins and minerals are believed to relieve many flu symptoms such as sniffles and chest congestion.

If salads are not on the list of your comfort foods, try flavor-packed sandwiches like Turkey Sandwiches with Fresh Mozzarella, Arugula-Walnut Pesto and Roasted Romas. The pesto sauce packed with 4 cups of the arugula leaves, garlic and bright flavor that can help you taste through your worst stuffy nose.

30. Aniseed

foods for flu

Aniseed is a member of the parsley family. It’s been tested as an excellent congestion fighter and it’s long been consumed for boosting the digestive system. That sounds very good to those who have illness and have bad appetite. If you are among them, you then can find some crispy cookies with the topping of dark chocolate topping that’s good for energy boost and digestion. So, grab some Chocolate-Dipped Anise Biscotti, snuggle under your blanket and sip a hot cup of green or black tea for your rapid flu recovery.

31. Black-Eyed Peas

foods for flu

Next to foods for flu recovery and prevention, consider black-eyed peas. These legumes are high in zinc so that they can keep the immune system working in order. Peanuts, pinto beans, wheat germ and roasted pumpkin seeds are good alternatives for you to fight off your flu and illness fast.

32. Carrots

foods for flu

Carrot is high in beta-carotene, and as mentioned above, the body uses this to fight off respiratory-like infections. Plus, you can consider other good sources of beta-carotene such as dark green vegetables, pumpkin, winter squash and sweet potatoes.

Read on: 28 health & beauty benefits of carrot, carrot juice & carrot oil

Bottom line:

There are top 32 foods for flu recovery and prevention. Hope that you’ve found new and useful knowledge from our writing of super foods for flu. Feel free to comment on the article by dropping it at the end of the post. If you like it, make a thumb up or share it with your friends! Thanks for reading and see you in the next posts!

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