5 superfoods to power up your immunity against colds and flu—to stay healthy
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What food can and can’t do
Food can’t “block” viruses, but steady vitamins, minerals, and protein help immune cells work well. Evidence shows small benefits in prevention or duration with certain nutrients—think supportive, not magical.
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Citrus and guava (vitamin C‑rich fruits)
Regular vitamin C didn’t stop colds in most people, but modestly shortened duration and severity; benefits are clearer in intense exercisers and children. Daily fruit keeps levels steady and low‑risk.
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Zinc‑containing foods (dal, chana, rajma, meats, seeds)
Zinc lozenges show mixed but promising results for shortening colds when started early; adequate dietary zinc supports immune defenses year‑round. Pulses, meats, and seeds cover bases without oversupplementing.
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Garlic and onions (allicin‑containing)
Evidence is limited—one randomized trial suggested fewer colds with daily allicin‑garlic, but more studies are needed. Still, garlic/onions add polyphenols and flavor that make immune‑friendly meals easier to sustain.
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Chicken and veggie soups (warm, hydrating, possibly anti‑inflammatory)
Lab work suggests chicken soup may inhibit neutrophil migration; small trials indicate soups can slightly reduce symptoms and illness length—plus fluids, electrolytes, and comfort improve adherence to eating when sick.
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Yogurt/curd with live cultures
Fermented dairy can support gut‑immune crosstalk; some trials find fewer or shorter respiratory infections with specific probiotics. Choose plain curd/yogurt with active cultures and add fruit or seeds.
READ MORE:
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