Superfoods to Fight the Flu


As the season slowly turns to fall, we are granted with inconsistent weather. This constantly changing air pressure certainly has effects on our body, giving us a chance to contract the infamous flu!

When you’re in college, the last thing you need to acquire is the flu, especially with more important things on your mind, such as weekend plans, upcoming exams and finals, and lab reports that have been piling up for the past week. Eating right can help prevent and conquer those pre-flu symptoms, and eating well while combating the flu can help shorten the duration time as well. What exactly are the super foods that play a role in fighting the flu?


Mushrooms contain selenium, which produce cytokines. Cytokines are a type of white blood cell that help fight infections.

Citrus fruits:

We all have heard about drinking orange juice when we’re sick, but studies have shown that it is more effective at the first flu-like symptom versus when you’re undergoing the recovery process. Oranges, grapefruit,  lemons, and limes all pack a great vitamin C punch which may cut your recovery period down by a day.

Oily fish

Fish, such as salmon and tuna, are high in omega-3 fatty acids, which can reduce inflammation in the body, easing the symptoms of a cold or flu


The beta-carotene in carrots can help ward off respiratory infections. Don’t like carrots? Try a sweet potato instead for a beta-carotene punch.


Almonds contain a good source of Vitamin E, which aids in fighting viral infections. To get the most vitamin E, aim for almond butter, almond oil, or chopped almonds.

Chicken soup:

The oldest trick in the book, yet the best trick in the book. The amino acid cysteine, which is released when the chicken is cooked, is very similar chemically wise to the drug that treats bronchitis. Chicken noodle soup can really help thin out the mucus in your lungs. Listen to your parents and have grab a bowl to eat!


What's your go-to snack/meal for when you have a cold or the flu?