Foods that Help to Reduce the Risk of Getting the Flu and Cold

immunity-boosting foods that fight with cold and flu

Good food is always needed to keep your body run at its best. If you are looking for ways to prevent the flu, colds, and other infections, pick foods to your regular diet that help to reduce the chance of getting the cold and flu.

Here are the immune-boosting foods that may help reduce your chances of getting sick.

Mushroom contains powerful immune-boosting properties. It has an ample amount of vitamin D. It may help to prevent and treat respiratory viruses such as the common cold and also the flu virus.


Probably the most common usage of turmeric is for defending your immunity. Turmeric typically got as a bright yellow powder, this immunity system boosting spice is a chief ingredient in many dishes. It is a powerhouse of nutrients and also helps to reduce the signs of cold and flu. 

Sweet potato 

It is rich in vitamins A and C that helps to knock out bacteria and viruses. Beta-carotene in sweet potatoes helps to improve the protection of your body. You can also found these nutrients in other food sources such as carrots, squash, tomatoes, pumpkin, cantaloupe, grapefruits, and oranges. Include a couple of these foods to your regular menu.


Ginger strengthens our immune system. It can help our immune cells to win the fight against colds and the flu. Gingerol, a bioactive compound in ginger, is the main thing for much of its medicinal properties. So, add fresh ginger to your morning tea, salad dressing, or a recipe of your choice.

Raw garlic

Garlic possesses anti-viral, anti-fungal, and anti-bacterial properties. Researchers are finding that this natural ingredient can help destroy bacteria and viruses. Experts suggest that when possible, consume fresh garlic. It is remarkably effective against viruses if eaten raw.


Try adding spices like cloves and cinnamon in all dishes as it’s crammed with antioxidants, which help improve the immune system’s functions. It has cold and flu-fighting properties, especially in the winter months.


It is high in vitamin C and also other potent antioxidants. One can enjoy it either fresh or chilled. Experts recommend consuming whole berries, rather than juices or smoothies to reap its full benefits. 


It is a good source of getting vitamin A, zinc, and protein. No doubt that yogurt is a great and healthy snack. Yogurt contains beneficial bacteria that may defend your digestive tract and combat against disease-causing germs.

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