Foods for Fending Off Colds and Flu

Fish 

Oily fish such as salmon and tuna, are rich in omega-3 fatty acids. These assist in reducing harmful inflammation in the body. Inflammation can prevent your immune system from working properly and can increase your risk of getting colds and flu, as well as more serious diseases.  

Garlic 

Garlic does a lot more than just flavour your food. It also contains allicin, a sulfuric compound that produces potent antioxidants when it decomposes. Studies have shown that people who take garlic supplements get fewer colds, and in the instances where colds and flu do occur, they get better faster. 
 
Citrus Fruits 

Recent studies have suggested that vitamin C may not be as useful in preventing colds as once thought, however research has proven that taking the vitamin at the first sign of sickness may reduce a cold's duration. Eating a lot of citrus fruits - oranges, grapefruits or using lemons and limes in cooking - will provide you with plenty of vitamin C.  

Fennel 

Fennel can help to clear a chest infection and soothe a persistent cough. Fennel can be eaten raw or roasted, but the best cold-fighting benefit comes from drinking a tea made from fennel seeds. Make your own using 1.5 teaspoons of fennel seeds and one cup of boiling water. Steep for 15 minutes, strain and sweeten with honey.  

Yogurt 

Bacteria is often thought of as a bad thing, but some microorganisms are essential for maintaining a healthy immune system. Eating probiotic foods such as yogurt, is a great way to replenish beneficial bacteria which assist in a healthy digestive system. Research has shown that consuming probiotics lowers the risk of upper respiratory tract infections.  
 
Tea 

Many people enjoy a cup of tea to help break up chest congestion and soothe a sore throat but research has shown that the benefits may be even greater. All tea contains a group of antioxidants known as catechins which have flu-fighting properties. It's also been suggested that catechins help boost overall immunity and rev metabolism. 
 
Red Capsicum 

Red capsicum's are high in vitamin C, just like citrus fruits. One red capsicum has 150 milligrams of vitamin C (a large orange has around 100 milligrams). Studies suggest that if you have a cold or the flu, you should be eating 400-500 milligrams of vitamin C per day.  

Milk 

Milk assists our bodies in producing vitamin D, which we need in order to keep build strong bones, defend against heart disease and keep our immune system healthy. Studies have shown that people with higher levels of vitamin D were less likely to get upper respiratory infections.  

Mushrooms 

Almost all mushrooms contain immune-boosting antioxidants as well as potassium, vitamin B and fibre. Certain varieties such as Portobello are also  believed to increase vitamin D production.  

Leafy Greens 

Green, leafy vegetables are a must-have at this time of year - and the darker the better! Darker leafy greens, such as kale and spinach, have a higher nutrient content. 
 
Blueberries 

Blueberries are well-known for their immunity-boosting properties. Research has shown that blueberries contain the most active antioxidants of any fresh fruit.  

Dark Chocolate 

Pure cocoa contains more antioxidants than most berries, however the nutritional benefits of cocoa are often overshadowed by the sugar and saturated fat content of chocolate bars. To ensure you're getting the most out of all of cocoa's immunity-boosting benefits, it's best to stick with bite-sized portions of dark chocolate - with a cocoa content of 70% or higher.  

Carrots and Sweet Potatoes 

Fruits and vegetables that are orange in colour, such as carrots and sweet potatoes, are rich in beta-carotene. When we eat these foods, our bodies convert this into vitamin A, which is essential for maintaining a strong and healthy immune system.  

Sunflower Seeds 

Sunflower seeds are one of the best natural sources of vitamin E, an antioxidant that protects cell walls from damage. One serving of sunflower seeds contains up to 30% of your recommended daily intake.  

Vitamin E is especially important for the health of our lungs. Studies have shown that people with diets high in vitamins C and E have greater lung capacity.  

Oats 

Oats contain a fibre called 'beta-glucan' which assists in lowering cholesterol and boosting our immune system.