5 of the Best Flu-Fighting Foods

Looking for ways to prevent the flu this season? Don’t just check your medicine cabinet, head to your kitchen as well. Eating a healthy diet can help prevent many illnesses, including the flu.

Here are five flu-fighting foods and a few recipes to try.


Garlic contains a compound called allicin that’s known for its antimicrobial and antibacterial properties. To get more garlic in your diet, add extra cloves to soups or stir fries, or make this roasted garlic pesto.

Wild Salmon

Salmon is high in vitamin D, which helps immune systems kill harmful bacteria and viruses. A 3.5-ounce serving of wild salmon provides nearly half of the recommended daily amount of vitamin D. Have dinner ready in 15 minutes with this easy salmon recipe.


Berries have a high concentration of antioxidants that can fight off flu viruses. Blueberries and strawberries have the highest amount of antioxidants. You’re better off eating fresh berries rather than frozen ones, but both will help to keep you healthy. Top your yogurt or pancakes with berries for a healthy, delicious treat.

Learn more about the flu.


Green, black and oolong tea all contain the antioxidant quercetin and the amino acid L-theanine, both of which can reduce your chance of getting the flu. Try adding a cup of tea with each meal to boost your immune system.

Chicken Soup

You may think it’s an old wives’ tale, but chicken soup can actually help fight the flu. Viruses thrive in cool, dry places and the warmth that soup gives your nose and throat can help drive it away. The warm broth also helps soothe a sore throat. This slow cooker chicken soup can be cooking while you rest in bed.

Keep these five flu-fighting foods in your pantry, fridge and freezer this fall and winter to help reduce your chances of getting sick.

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