Best Six Foods That Help Fight Colds and Flu

This article was published on: 07/5/22 9:37 AM

Reading Time: 2 minutes

We’ve all been told “chicken soup” when we’re under the weather, but there are other foods that are known to help your immune system fight off those nasty cold and flu bugs, too. Here are the top six foods to fight colds and flu.

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Foods that Help Fight Colds


Garlic contains allicin which is the ingredient in garlic that has antimicrobial and antibacterial properties. It is also said that garlic promote healthy gut flora. This helps your body rid itself of toxins, bacteria, and viruses.


Beef is said to boost your immune system. It is a good source of zinc. Zinc is important in developing white blood cells that help defend your body against unfriendly intruders. Also, the protein in beef supports the body in building antibodies and fighting off infection.

Sweet Potatoes

Maybe not a traditional cold-fighting food, yet they are an excellent source of Vitamin A. Vitamin A plays an important role in maintaining the health of your mucosal surfaces, including the ones in your nose, skin, and gastrointestinal tract. Remember that your skin is a part of your immune system. It’s your body’s first line of defense! It keep infections from entering your body.


Turmeric seems to have almost risen to super food status! It is high in antioxidants and has anti-inflammatory properties. It’s helpful to your body in many ways. Most of the benefits come from the curcumin in turmeric.

Dark Leafy Greens

It’s usually citrus fruits we think of for Vitamin C and fighting off colds. But dark leafy greens such as spinach, kale, Swiss chard, and arugula are also very good sources of Vitamin C.

Wild Salmon

Our Vitamin D levels fall during shorter days of less sunlight in the fall and winter seasons. Vitamin D is said to be critical for your body to fend off colds and flu. So eating foods that provide Vitamin D is a good choice. Wild salmon is one of those foods. Keeping Vitamin D levels at optimal levels is key to suffering fewer respiratory infections and feeling better faster after getting sick.

Final Thoughts on Foods That Help Fight Colds

Yes, chicken soup, because of its warm broth does soothe your throat. It also helps hydrate you. Hot liquids like soup help loosen mucus secretions and help speed recovery. So keep all these foods in mind when you need help fighting colds and flu.

If you feel stuck and need additional support to adopt a new healthy habit or routine, consider working with me. We can partner up in setting goals, drawing on your skills and strengths, and implementing strategies to help you find your way to lasting healthy success.

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For over 15 years, Shelli has been a freelance writer and wellness habit coach on Joyinmovement. She writes about brain fitness, creating a healthy lifestyle, traveling the world, and making positive habits stick. Stop procrastinating! Take action, join her free newsletter.

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