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Flu-Fighting Nutrition: Five Foods That Boost Your Immunity

Each of us come in contact with numerous viruses and bacteria daily. These can cause common illnesses like flu. Our body has a natural way to fight these viruses, and that’s through our immune system. But what if your immune system isn’t strong enough? Chances are, it could lose the fight. Our bodies do not produce most of the essential nutrients naturally. Micronutrient deficiency caused our immune system to fail. Rather than taking pills to fill up the gap, choose flu-fighting nutrition that is rich in various foods.

Here are five superfoods that can help you boost your immune system.


spinach-chicken-pomegranate-saladEver wonder why and how Popeye defeated Brutus? His not-so-secret food booster is Spinach. This low-calorie dark leafy green is a superfood due to its high content of minerals and vitamins such as folate, Vitamin A and C, iron, fiber, and magnesium. The essential nutrients found in spinach help DNA repair. It also contains numerous antioxidants and beta carotene, which fights infections and boost the immune system.

This is edible and healthy, even if you consume it raw. A common ingredient in salads, Spinach goes well with other dishes too.  Other health benefits include bone improvement, cancer prevention, and helps lower glucose levels for people with diabetes. It is highly beneficial for people who suffer from high blood pressure. Also, it helps prevent hair loss.

Sunflower Seeds

One of the micronutrients that are essential to boost our immune system is Vitamin E. You can find it in nuts and seeds. One of those is sunflower seed. Sunflower seed makes a popular snack pack. You can mix it with multi-grain bread and commonly in nutrition bars and contains healthy fats. Studies show that the plant compound in sunflower seeds reduces chronic inflammation, which factors in several other chronic diseases.

It has five times anti-inflammatory benefits than chia seeds and hemp. Selenium, which also found in sunflower seeds, also contributes to fighting body inflammation and infection. But aside from that, this mineral helps to improve mental health and lowers the risks of neurodegenerative disorders like Alzheimer’s.


seashell-dishMinerals found by eating shellfish are essential in boosting our body’s immune system. This low-calorie high-protein food booster promotes a healthy heart and a healthy brain function due to its omega-3 fatty acids and Vitamin B12 elements. It is the best dietary source of protein so far because it has a high content of amino acids.

Some kinds of shellfish, like oysters, clams, shrimp, and mussels, are full of immune-boosting zinc. Zinc, is a neglected mineral, is essential in our health brain and boosts our immune cells to function as intended. Choose to boil shellfish rather than to fry to maintain its minimal fat level. But note that you should be mindful if you have allergies on this food.


Vitamin C is not only limited to fruits such as oranges, lemons, and strawberries. Believe it or not, the cruciferous vegetable broccoli, as green as it looks, contains as much Vitamin C as an orange. Broccoli is a nutrient powerhouse in supporting our immune system. Aside from the richness in Vitamin C, it also contains fiber that helps to regulate your digestive tract and promotes a lower risk of colon cancer.

It is also a good source of potassium, which helps your body to prevent health issues such as cardiovascular problems and anemia. Another healthy compound that it offers is it is rich in antioxidants to nurture your cells against free radicals and fights the symptoms of common colds.


antibiotic-antioxidant-aroma-aromatherapyGarlic combats common sickness, especially colds. It has medical benefits, and it supplements a boosting factor in our immune system. It is highly incorporated in flu-fighting meals because it has antibacterial properties. Some scientists believe that it is also because of the sulfur compound that forms when you chop or chew it.

Though it happens to have a low-calorie level, it is high in nutrients such as manganese, Vitamin B6, fiber, and decent amounts of various nutrients, which is almost all of what our body needs. Some studies also show that garlic substance enhances a person’s athletic performance and able to lessen fatigue. Aside from roasting garlic in olive oil or butter, try to put it in hot water and make a tea.

Keep your defense up by boosting your immune system to fight flu!

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