3 years

Good choice of healthy foods will help you pass the fall and winter without being sick, say nutritionists.


13 Flu-Fighting FoodsFish, such as salmon, tuna and mackerel, thanks to omega 3 fatty acids helps in reducing the risk of harmful inflammation in the body.

People who regularly eat fish or take omega 3 fatty acid supplement, suffer from common cold or flu significantly less, and also feel less stress and improve immunity, found research at the University of Maryland.


13 Flu-Fighting FoodsZinc, a mineral essential which can be found in larger amounts in shellfish, has a strong effect on prevention of colds. Besides it strengthens immunity, consumption allowance of zinc shortens the duration of disease and reduces its symptoms.

However, zinc supplements can cause side effects such as nausea or headache, so better take it in its natural form. This mineral can also be found in peas, grains, seafood and berries.

Anise Seeds

13 Flu-Fighting FoodsHippocrates and the American Pharmacists Association found out that anise relieve the symptoms of coughs and helps in cleaning the airways.

The best way to consume these seeds is eating them raw, but you can also consume them in a form of a tea which can be spiced up with cinnamon and honey.

White Garlic

13 Flu-Fighting FoodsRegular consumption of this natural antibiotic reduces the likelihood of infection with flu and, in addition, it protects the body from other processes of inflammation that may develop into a chronic disease. U.S. research shows that over 10,000 people were infected.

The best choice is to eat the garlic fresh because if you cook it, it will lose the antioxidants.


13 Flu-Fighting FoodsFennel herb consumed in its natural form soothes coughs, say scientists. You can eat it baked or raw, but it is most useful if you drink tea made ​​from fennel seeds.

Yogurt and Kefir

13 Flu-Fighting FoodsBacteria found in yogurt and kefir is ally of healthy microflora necessary for good immunity and defense against disease. In addition, daily consumption of probiotic reduces the risk of infections of the upper respiratory organs.

Tea13 Flu-Fighting FoodsAll types of tea contain antioxidants called catechins which have protective properties and defend the body against disease.

According to a Japanese research, people who drink tea daily are three times less likely to get infected with influenza, but also reduce the risk of occurrence of cancer or heart disease.

Hot peppers

13 Flu-Fighting FoodsAs citrus, hot peppers are also rich in vitamin C which helps fight bacteria and viruses. A small pepper contains 150 mg vitamin C, while one orange contains 100 mg of the same vitamin.

Moreover, capsaicin, which is an active ingredient of hot peppers, clears airways and eases sinus patency.


13 Flu-Fighting FoodsMushrooms are rich in antioxidants, potassium, B vitamins and fiber, and it is proven that they have anti-inflammatory effects. Because mushroom harvest period is autumn, their consumption stimulates immune system to work better and absorb other vitamins during this time of the year.


13 Flu-Fighting FoodsProteins found in white meats such as turkey, are the necessary fuel to build antibodies so that our body can fight bacteria and viruses. Because of this, white meat is an excellent choice for cold autumn days.


13 Flu-Fighting FoodsIt is proven that this fruit contains more active antioxidants than any other fresh fruit and it is the best ally for good immunity, say researchers at Cornell University.

If you can come up with fresh blueberries, then eat them frozen or dried, since they contain large amounts of vitamins.

Brazil Nuts

13 Flu-Fighting FoodsBesides being rich in protein and healthy fats, these healthy nuts contain high amounts of selenium. This mineral especially helps the body in defense and protection against viruses. It is enough just to eat two or three Brazil nuts.

Carrots and Potatoes

13 Flu-Fighting FoodsBeta carotene in carrots and potatoes is necessary because it helps the body to produce vitamin A, which is crucial for maintaining a healthy immune system. It is good to eat large amounts of beta carotene especially if we have inflamed throat and/or nose, as they assist in faster recovery.