10 Foods to Eat When You Have the Flu

flu fighting foods

When you are down with the flu, eating is probably the last thing on your mind. Though it is okay to eat less owing to a reduced appetite during the flu, eating small amounts of the right foods is essential.

Here is a list of 10 flu-fighting foods that can help you recover at the earliest.

Leafy Greens

Spinach, kale, and other such leafy greens boost your immune system. They contain vitamin C and E and immune-enhancing nutrients.


Rich in beta-carotene and vitamins C and E, papaya is one of the best flu-fighting fruits that reduce inflammation throughout the body.


Garlic is known to have the ability to boost the immune system and help you get fewer colds. Furthermore, garlic may have antiviral and antimicrobial properties that help support the immune system.


Ginger is an effective remedy to help relieve common symptoms of flu such as sore throat and nausea.

Cranberries and Grapefruit
Cranberries and grapefruits are a natural probiotic, enhancing proper bacteria levels in the gut and are considered among the top 10 flu-fighting foods.


Yogurt contains live bacteria that may help fight off the flu. Additionally, yogurt is also a good source of protein, prebiotics and probiotics.

Fruits Rich in Vitamin C

Vitamin C is known as one of the most effective antioxidants. Fruits rich in vitamin C, such as papaya, strawberries, oranges, and pineapple, work effectively to fight germs and help reduce the symptoms and severity of the flu.


Oatmeal is an excellent source of fiber. Prebiotic fiber in oats can increase healthy bacteria in the body.


Fish such as fresh salmon, tuna, and trout provide a healthy dose of Omega-3 fatty acids that increase our body’s production of white blood cells and help fight the flu.

Whole Grains

Whole grains, loaded with zinc, calcium, and fiber, are known to be great immunity boosters. Eating whole-grain items such as pasta, rice, and bread is a great way to fight against the flu.

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