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HomehealthyThe Best Foods and Supplements to Fight Colds and Flu

The Best Foods and Supplements to Fight Colds and Flu

The Best Foods and Supplements to Fight Colds and Flu

It’s important throughout the year to build up your immune system to fight off nasty cold and flu viruses. While there’s no cure for the common cold or flu, a healthy diet can help your immune system fight off viruses and bacteria. Certain supplements may also aid your body in combating invading viruses and help speed up recovery if you do get sick.


Chicken soup

Used for centuries to soothe symptoms associated with the cold and flu, chicken soup’s healthy reputation may be attributed to the many nutrients and antioxidant-dense ingredients it contains. These ingredients often include polyphenol-packed onions, beta carotene-rich carrots, virus-fighting garlic, and, of course, chicken.

Chicken is an excellent source of the compound carnosine. Preliminary studies have found carnosine to have antioxidant and anti-inflammatory properties that may stave off viral infections such as the flu by stopping it from replicating and spreading inside cells.



Thought to ward off everything from vampires to the plague, garlic has a long history of protecting us against all that ails. Garlic’s disease-fighting abilities appear to come from the sulphur compounds responsible for its pungent smell.

In addition to demonstrating powerful antioxidant abilities, garlic is thought to have antimicrobial and antiviral properties that preliminary research suggests may be useful in battling the common cold.


Citrus fruit

Well known as excellent sources of vitamin C, citrus fruits such as oranges, grapefruits, and lemons may help the immune system stay in top fighting form. While evidence of its ability to combat the cold is inconclusive, vitamin C is thought to be a potent antioxidant that plays an essential role in maintaining the immune system.

Another powerful antioxidant found in citrus fruits is the flavonoid quercetin. Like carnosine in chicken soup, preliminary studies suggest quercetin may stop the rhinovirus—the most common cause of the common cold—by preventing it from replicating and spreading.



Although small in size, cranberries are abundant in phytochemicals that may give the immune system a big boost.

In one preliminary study, researchers from the University of Florida found cranberry juice to significantly increase the cells responsible for defending the body against viral invaders in participants who drank it daily. During the study, the cranberry juice drinkers reported fewer cold and flu symptoms than those who did not drink the juice.

Like citrus fruit, cranberries are also a good source of vitamin C and the flavonoid quercetin.


Camomile tea

Traditionally used to calm nerves and relieve digestive upset, preliminary research suggests a cup of camomile tea may be helpful in combatting the common cold.

British researchers have found camomile tea may increase levels of polyphenols in the body associated with increased antibacterial activity. This increase in antibacterial activity may aid the immune system in warding off infections associated with the common cold.


Dark chocolate

If a cold has left you with a nagging cough, a dose of dark chocolate may help. Dark chocolate is especially rich in the phytochemical theobromine.

Researchers from the National Heart and Lung Institute in the UK have found theobromine may be more effective than codeine in relieving a persistent cough. Theobromine is thought to work by blocking the action of the nerves that trigger the cough reflex.



Thought to have anti-inflammatory and antiviral properties, elderberry may help ease congestion by reducing swelling in mucous membranes and may also help reduce cold duration. Elderberry has also shown promise in lab studies for combatting influenza type A and B viruses.



When your child catches a cold, starting echinacea as soon as symptoms appear provides the best chance for a beneficial effect. The root of Echinacea purpurea may help lessen symptom severity and shorten the duration.


North American ginseng

When taken regularly throughout the cold and flu season, research suggests North American ginseng may help not only prevent the cold and flu, but also make symptoms milder in those who do get sick.


Probiotics and vitamin D

Both probiotics and vitamin D have the ability to regulate immune functions and, when taken consistently, have been shown to decrease the frequency of upper respiratory tract infections.



When taken within a day of symptoms starting, zinc may help speed up recovery from a cold as well as lessen the severity of symptoms.



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