Common Flu-fighting Foods

Although the harmattan season is gradually waning off, flu is a constant trouble for some people. It could be because you sleep in an air-conditioned room, or were in the rain, or you stay in the colder part of the country. Some people are particularly prone to cold maybe due to diet, environment or lifestyle. Whatever the cause or trigger of your flu may be, I have good news. There are some foods that can help prevent flu by boosting your immunity against flu. I will share some of them below.


  • Fish: Fish, especially oily fish are very rich in omega-3 fatty acids. Omega-3 acids can aid in the reduction of harmful inflammation in the body. Harmful inflammation can hinder the proper functioning of your immune system. This leaves you open to infection like flu. So oily fish such as salmons, and mackerel can be useful in flu-fighting and also in fighting other infections.
  • Citrus: Fruits in the citrus class include oranges, tangerines, grape, limes and lemons. One common thing with the family of citrus fruit is vitamin C. Vitamin C helps prevent flu. Apart from citrus fruits, vitamin C can also be taken as supplements to prevent flu.
  • Red-Bell pepper: These are said to contain about twice as much immune-enhancing Vitamin C as citrus fruits and they can be easily integrated into one’s diet as they can be used in the preparation and garnishing of several dishes.


  • Carrot, sweet potatoes: These like other yellow, orange vegetables are rich in beta-carotene. Beta-carotene when in the human body is converted to vitamin A. Vitamin A helps boost immunity and hence is very useful in the fight against flu. Carrots are currently season meaning they are very cheap and affordable around this time and are very good as side-dishes.
  • Garlic: Garlic contains allicin, a compound that produces antioxidants when it decomposes. These antioxidants can help fight flu as they build your immune system. The most antioxidants is gotten out of them when eaten raw.



  • Beef, chicken: Foods like beef, chicken are rich in zinc and zinc supports the body in its production of white blood cells, these cells act as immune system fighters and they defend the body, hence these foods are another form of flu-fighters.

Eating these foods is not to replace your healthy lifestyle or encourage you to always play in the rain or expose yourself to cold, harsh weather conditions. They are simply flu-fighters that would alongside your healthy lifestyle work to ensure flu does not come your way.