Opt for nutrient-rich foods to recover quickly from flu or cold. Over-the-counter meds may seem easy, but a nourishing diet speeds up healing effectively.

What Foods to Consume During a Bout of flu

Chicken soup

Mom was right: Chicken soup fights illness. Protein in chicken, vitamins in veggies, and garlic's selenium aid cell protection. Hydrating broth is crucial when sick.

Citrus fruits

Enhance immunity with vitamin C in citrus fruits. A medium orange provides 70mg, close to the daily recommended allowance. Enjoy as snacks or add to salads/smoothies.


Eggs pack vitamin D, E, protein, and 0.65mg zinc. Versatile for various meals - scrambled on salmon, in breakfast burritos, or frittatas. Try these egg prep tips!

Fatty fish

Incorporate fatty fish, such as salmon or trout, into winter meals for essential vitamin D. Boost mood and immune system, advises dietitian Roxana Ehsani.


Honey, a centuries-old cough remedy, soothes throats. Add to tea or take a spoonful, but consider carbs for diabetes. Avoid giving to infants under one year due to botulism risk.


Mango, rich in vitamins A and C, enhances meals. Enjoy in smoothies, oatmeal, salsa, or juices. Even sliced on salads. A versatile and nutritious addition.


Nuts, a protein-rich powerhouse with vitamin E and zinc. Almonds, in particular, offer 6.8mg of vitamin E. Enjoy in salads, smoothies, or trail mix for a tasty and nutritious boost.

Pomegranates and pomegranate juice

Embrace fresh pomegranates in cold season for vitamin C and fiber. Enjoy year-round with 100% juice for antioxidants. Add to toast, oatmeal, salads, or smoothies/mocktails

Sweet potato

Surprisingly, sweet potatoes are rich in immune-boosting nutrients, exceeding daily values for vitamin A and C. Include in soup, grain bowls, or roast for a nutritious side


A medium tomato packs 18.9mg of vitamin C, vitamin A, and heart-protective lycopene. Opt for tomato soup to boost fluid intake during illness, aiding cold or flu recovery.

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