Best Cold- And Flu-Fighting Foods

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Garlic

It may not be good for your breath, but garlic - especially raw - is great for your body. That's because it contains the phytochemicals that kill bacteria, soak up cholesterol and fight cancer, says David Grotto, a Chicago-based registered dietitian and author of 101 Foods That Could Save Your Life. To get the most out of your cloves, peel, crush and cut them, then let them sit for 15 minutes before cooking.

Onions

Like garlic, onions also contain the antimicrobial compounds allion and allicin. To get this superfood’s full flu-fighting action, Bryan Rade, a naturopathic doctor based in Halifax recommends adding extra servings to your meals daily, like in salads and sandwiches.

Spices

Spices such as turmeric, cloves and cinnamon are packed with antioxidants, which help improve the function of the immune system. Rade suggests consuming a teaspoon of spices every day to help ward off the flu. Try mixing some cinnamon into your morning oatmeal or sprinkling extra nutmeg over a bowl of applesauce.

Berries

All berries have high concentrations of antioxidants to help fight off flu viruses, says Rade, but blueberries pack the most punch: When tested against other foods, blueberries were found to have more antioxidants than 40 other fruits and vegetables. Rade recommends eating at least one serving (1/2 cup or 125 mL) of raw berries every day to help you stay healthy during the flu season. If you can’t find fresh berries during the colder months, stock up on the frozen variety. “Eating frozen berries isn’t as good as eating them fresh, but it’s better than eating them cooked,” says Rade. Run frozen berries under cold water to thaw and eat them in salads, smoothies or yogurt parfaits.

Chicken Soup

Grandma was right to load you up with her own special brew: Researchers are finding that soup works to ward off viruses. One theory is that hot soup raises the temperature in the nose and throat, which creates an unwelcoming environment for viruses that thrive in cool and dry places. Rade points to research that found that the chicken itself has flu-fighting properties. “Homemade chicken soup has protein groups that have been shown to have anti-viral activity,” says Rade. However, he emphasizes that the soup has to be homemade to ward off viruses. “Stuff out of a can isn’t going to have the same therapeutic value,” he adds.

Mushrooms

Mushrooms, ranging from the portobello to the cremini and white button, all contain beta-glucans, which can strengthen your ability to fight off a cold. The theory is that they help the immune system recognize and destroy disease-causing cells, says Chicago-based registered dietitian David Grotto. Mushrooms make a great side dish or addition to a stir fry.

Black Tea

Virtually calorie-free, inexpensive and readily available, tea is full of polyphenols, which are protective antioxidants. Polyphenols are antibacterial, antiviral and act as anti-inflammatories, says Wendy Bazilian, a doctor of public health, registered dietitian and author of The SuperFoodsRx Diet. If you want to get the most out of your cup, be aware that milk may interfere with the absorption of disease-fighting catechins, says Chicago-based registered dietitian David Grotto.

Oats

Full of fiber, oats contain vitamins E and B, a number of minerals and immune system-boosting beta-glucans. They've been used to address everything from stomach discomfort and digestive ailments to cholesterol, says David Grotto, a Chicago-based registered dietitian and author of 101 Foods That Could Save Your Life. To up your intake, sneak oats into your meatloaf or meatballs or use them in chicken breading.

Cabbage

A source of vitamin C, fiber and phytochemicals known as glucosinolates, cabbage is thought to prevent cancer and heal ulcers. Scientists also have reported that the leafy vegetable has helped animals recover from viruses, says David Grotto, a Chicago-based registered dietitian and author of 101 Foods That Could Save Your Life. Although it's high in sodium, try adding sauerkraut to your hot dog to offset its processed contents.

Honey

Full of antioxidants, honey has long been used to help treat sore throats and other bacterial infections. It also can assist in the growth of friendly bacteria, improving gut health, and some research has shown it may help fight cancer, says Chicago-based registered dietitian David Grotto. Sneak more honey in your diet by using it to replace sugar in tea and coffee.

Whey Protein

It's not just for body builders. Whey protein is full of branched chain amino acids, which aid in muscle repair and development, says Chicago-based registered dietitian David Grotto. Studies also have shown it can enhance the immune system, neutralizing the effects of free radicals. Grotto recommends adding whey protein to fruit smoothies.

Barley

Another source of fiber and beta-glucans, barley has been shown to improve immunity as well as lower cholesterol. The antioxidants found in barley also protect cells from damage, says David Grotto, a Chicago-based registered dietitian and author of 101 Foods That Could Save Your Life. Grotto. Barley can easily be added to soups, stews and salads.

Sweet Potato

Sweet potatoes are full of fiber and immune system-boosting betacarotene, says Chicago-based registered dietitian David Grotto. Pop one in the oven whole or thinly slice, season and bake them for a healthy bowl of chips. Look for potatoes with darker flesh, which have higher betacarotene content.