Fight Flu with Food & Herbs

Child with the fluThe fever, aches, and chills that accompany a case of the flu are miserable. You would do anything to avoid that misery, right? How about adding a few foods, herbs, and supplements to your daily routine? Surely you can do that! The pesky flu virus won’t stand a chance when you incorporate the following simple additions to your daily diet.


With both anti-viral and anti-bacterial properties, adding chopped, fresh garlic to dishes is a helpful and delicious form of defense. 

Tip: Letting the garlic sit for a few minutes after chopping maximizes its healing properties. 


Compounds in mushrooms actually improve the white blood cells’ ability to fight infection, making mushrooms like shitake, reishi, and crimini great additions to soups and casseroles.

Tip: Sautéing mushrooms with garlic and onion in a little olive oil makes a flavorful, flu-fighting side dish.

Fruits and Vegetables

A diet rich with colorful fruits and vegetables of all kinds offers up vitamin C, vitamin A, and phytochemicals that are crucial in maintaining immunity.

Tip: Broccoli, onions, and leafy greens like kale are all especially powerful choices.


The phytonutrients in white, red, black, and green teas help to bolster the immune response and offer a great way to stay hydrated. Whatever style of tea you prefer, the more the better, with some experts suggesting drinking 6 cups a day.

Tip: Adding lemon is a healthy and flavorful addition that increases tea’s antioxidants and helps you avoid the need for sweeteners. 

Vitamin D

Vitamin D is particularly effective at enhancing the immune system, and is a great way to prevent coming down with the flu!

Tip: Supplements may be necessary since most experts recommend getting around 1000 IU per day which can be difficult to do with food alone.

Elderberry Extract

Elderberry can impact the flu virus’s ability to multiply, so is a great natural therapy when you are starting to feel run down, and like you are coming down with the flu! This means it offers not only protection, but also the capacity to shorten the length of the flu if it does take hold.

Tip: Elderberry extract is available at drug stores in the cold care aisle. Look for unsweetened versions.

Bolstering your body’s natural defense through nutrition is like wearing a suit of armor during flu season, and all year long. Best of all it is so easy, and delicious to do.