top of page

Foods to fight the Flu

With flu season just around the corner, it's essential to arm yourself with the best defenses to stay healthy. One of the most effective ways to ward off the flu is through your diet. We are fortunate to have a wealth of nutritious and delicious foods that can help boost your immune system.

1. Citrus Fruits:

Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, a powerful antioxidant that helps enhance your immune system. Incorporate these into your daily diet for an extra vitamin C boost to fend off flu and colds.

2. Berries:

British berries such as strawberries, blueberries, and blackberries are not only delicious but also packed with antioxidants, vitamins, and fiber. These superfoods can help strengthen your immune system and protect against infections.

3. Garlic:

Garlic has been used for its medicinal properties for centuries. It contains allicin, a compound known for its immune-boosting abilities. Incorporating garlic into your meals can help keep flu at bay.

4. Ginger:

Ginger is a versatile root known for its anti-inflammatory and antimicrobial properties. You can make ginger tea, add it to your recipes, or even enjoy ginger biscuits to reap its flu-fighting benefits.

5. Turmeric:

Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. It's an essential ingredient in many British curries and can be used in various dishes to enhance your immune system.

6. Leafy Greens:

Leafy greens like spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants. They provide your body with essential nutrients to support your immune function.

7. Oily Fish:

Fatty fish such as salmon, mackerel, and trout are excellent sources of omega-3 fatty acids. These healthy fats have anti-inflammatory properties and help maintain a strong immune system.

8. Greek Yogurt:

Probiotic-rich Greek yogurt supports a healthy gut, which plays a crucial role in overall immunity. Choose plain, unsweetened yogurt for the best results.

9. Nuts and Seeds:

Almonds, walnuts, and sunflower seeds are packed with essential vitamins and minerals. They make for a convenient and healthy snack that can contribute to a robust immune system.

10. Green Tea:

Swap out your regular brew for green tea, which contains catechins, natural antioxidants that can help prevent flu and other infections.


As flu season approaches, make these flu-fighting foods a regular part of your diet to boost your immune system and stay healthy. The United Kingdom offers a wide range of these nutritious options to help you ward off the flu and enjoy a healthier, more resilient lifestyle. Remember to maintain a balanced diet, stay hydrated, get enough rest, and practice good hygiene to keep flu and illness at bay. Your immune system will thank you!

28 views0 comments

Recent Posts

See All


bottom of page