Foods That Help Improve Colds And Flu

The truth is that nobody likes colds and flu, so to strengthen your immune system and not stay in bed, healthy eating is essential.
Foods that help improve colds and flu

Who has never been held hostage by colds and flu? After all, these problems are due to our body’s low immunity.  Thus, to strengthen your immune system and not stay in bed, a healthy diet is essential.

You can keep your immune system strong from your first meal to the last. To do this, just consume some substances, such as omega 3 and vitamins A and C, for example. It should be said that such substances can be found in many foods.

Understand better about colds and flu

Colds and flu are different diseases, caused by different viruses, but with very common symptoms. This is certainly why many people believe that it is the same disease.

Some similarities between flu and colds

– Both are quite common infections;
– May cause high respiratory symptoms, such as a runny nose, coughing and sneezing, for example;
– At the same time, they present a similar form of contagion;
– Therefore, they are easily transferable from one person to another.

some differences

First of all, there are two main characteristics that distinguish the flu from the cold: the fever and the patient’s general condition. In colds, fever is quite uncommon. In cases of flu, however, fever is present and is usually above 38 ºC.

In the flu, it is more common for the patient to be more prostrate, with a headache and often with pain in the muscles and joints. In the cold, the patient has a runny nose, coughing and sneezing, but is more or less willing; just bothered by the symptoms.

Foods That Help Boost Immunity

Rich in Vitamin A

Pumpkin, mango, carrot, broccoli, spinach, watercress, kale and tomato;

Juices that prevent colds and flu

Carrots are rich in vitamin A, so it is indicated to prevent and help cure flu and cold episodes.

Rich in Vitamin C

Vitamins that prevent colds and flu

Orange, kiwi, acerola, passion fruit, mandarin, pineapple and strawberry

Vitamin C deserves a special mention. Many people increase their intake of vitamin C, as it helps to strengthen the immune system, fighting colds and flu.

However, it is noteworthy that our body absorbs up to a maximum of 80 milligrams of vitamin C per day (however, this value refers to an adult, and may vary between men and women).

What exceeds this count is simply eliminated in the urine. This happens, for example, with vitamin supplements, which on average offer 1 gram of the nutrient.

It is important to know that too much vitamin C can become an oxidizing agent, in other words, it contributes to aging.

When we talk about consuming fruits rich in Vitamin C, it is worth a warning: this type of vitamin is sensitive to light, heat and oxygen. Therefore, fruits must be consumed extremely fresh.

Fruits with vitamin C should not be kept in the refrigerator. Also, when you want to keep them after cutting, seal them with film.

Rich in Omega 3

Foods rich in omega 3 prevent colds and flu

Flaxseed, chestnuts, almonds, fish and olive oil, for example.

Unfortunately, omega 3 is not produced by our bodies, so it must be included in the diet.  According to research, its main function against diseases is its anti-inflammatory power.

Therefore, it is recommended to consume a serving of fish two or three times a week.

However, flaxseed can be consumed daily in two ways: crushed seed – as an ingredient for vitamins, or added to a meal as flour – and in oil.


Probiotics prevent colds and flu

Fermented milks, yogurt with lactobacilli, soluble fiber found in fruits and whole grains.

Probiotics are nothing more than carbohydrates that are not digested by the human body and, in this way, contribute to the maintenance of the intestinal flora.

If the bacteria in the digestive tract are not doing their job properly, it is likely that the vitamins and minerals consumed are also not being absorbed as they should.

After all, do you know what probiotics are?

Vegetables, especially those with dark green leaves

These foods are an excellent source of folic acid, thus helping to strengthen the immune system, fighting colds and flu. The ideal is to consume 250 ml of juice from these vegetables a day. However, for better conservation, it is recommended to store it in the refrigerator.


Foods that boost immunity to colds and flu

Of course, your grandmother always recommends garlic tea when you have a cold or flu, doesn’t she? And this is not for nothing. Garlic is very effective when it comes to strengthening the immune system. However, if you don’t like the taste, a good alternative is to consume it in capsules.

Garlic oil in capsule has almost 1 gram of active ingredient compared to tea, which does not concentrate more than 100 milligrams. The only contraindication is for those suffering from gastritis, as the capsule is a little acidic.

Not to mention that garlic also has another positive point: it is antitussive. This means that it can be used to calm a cough, as well as to combat some symptoms of chronic diseases of the respiratory system.

Complex B vitamins

These vitamins increase the body’s immunity. We can find them in lentils, brown rice, ginger, wheat germ, bananas, green vegetables, avocados, chicken, egg yolks and nuts, for example.


Mineral very important for the defense system, as it is part of antioxidant enzymes and its deficiency results in various immunological diseases. Namely, it is possible to find zinc in meat, poultry and beans.


This mineral has great antioxidant capacity, which in fact helps in neutralizing the action of free radicals in our body, in addition to helping in the antioxidant defense, increasingly warding off the flu. We can find a considerable source of this mineral in Brazil nuts, for example.

Recipes for broths, teas and juices that help with colds and flu

Flu juice with sore throat:


  • Propolis extract
  • 4 fresh mint leaves
  • 1 thin slice of ginger
  • 4 branches of watercress with stalk
  • 2 lemon juice
  • 1 kiwi
  • 1 glass of water
  • 1 tablespoon of honey

Method of preparation

Mix all ingredients in a blender. Put it in a glass and drink almost all the juice, leaving only 3 fingers. Then add the propolis extract. It is recommended the consumption of 40 drops for adults and, for children over 7 years old, 15 drops.  In order to get the best results, you should repeat this procedure three times a day.

Broth to feed and fight flu with sore throat


  • 1 cup of oil tea
  • 3 crushed garlic cloves
  • 1 chopped onion
  • 1 cup of chopped chives tea
  • 1 cup of chopped parsley tea
  • 1 cooked and shredded chicken breast
  • 1 dish of grated turnip
  • 1 watercress dish with chopped stalks
  • 1 plate of chopped broccoli
  • 1 dessert spoon of ginger paste or powder
  • 1.5 liters of peppermint and chamomile tea
  • 1 dessert spoon of saffron
  • salt to taste

Method of preparation

Bring to a boil 1.5 liters of water with a handful of mint and chamomile. Allow it to come to a boil and then turn off the heat. Wait for 5 minutes and strain. Then, in a pan, place the oil, 3 cloves of garlic, onion, chicken, turnip, watercress, broccoli, ginger, saffron and salt. Saute everything together, add the mint and chamomile tea. Let it cook for 15 minutes, add the chives and parsley, then serve the stock.

Tea for the flu and sore throat


  • 200 ml of orange juice
  • 2 lemon juice
  • 1 slice of ginger
  • 4 mint leaves
  • 4 basil leaves
  • 1 piece of cinnamon bark
  • 1 spoon of honey

Method of preparation

Bring the orange and lemon juice to a boil with all ingredients except honey. Simmer for 3 minutes, then turn off the heat. Wait 2 minutes, strain and sweeten with honey. Drink it hot, 1 cup in the morning and another in the evening. Then try to rest for as long as possible.

Gargling to eliminate pain and deflate


  • clove
  • 1 cup of coffee
  • 4 slices of ginger
  • 4 spoons of apple cider vinegar
  • 2 spoons of honey
  • Propolis extract
  • 1 liter of water

Method of preparation

First, bring the water to a boil along with the cloves and ginger. When it boils, turn off the heat and wait for 5 minutes. Then strain. Take a cup and mix the apple cider vinegar, along with the honey. Finally, gargle with the mixture still warm.

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