10 Best Foods to Eat During Cold and Flu Season

Updated on January 5, 2018 by Kate Palbom

Staying healthy through the long winter months is a challenge. Even if you spend the season eating immune-boosting foods, you can still fall victim to the seasonal bug. Learn which foods will help you stay strong and keep colds away, and what to eat when the stomach flu hits so you can bounce back fast. It’s time to cold-proof your body food!

1 of 10

Citrus Salad

Taken in simple cup of hot water, honey and lemon, or a cold fighting (and filling) citrus salad, these fruits pack a powerful vitamin C punch that keeps your immune system in fighting shape.
2 of 10

Citrus, Kale and Avocado Salad

The darker the better, leafy greens like kale and arugula, reduce nasal and chest congestion and are full of vitamin A, vitamin K and bone-health-promoting manganese to keep you healthy this winter. Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/blog/vegan-citrus-kale-avocado-salad-37103/" target="_blank">Citrus, Kale and Avocado Salad</a>
3 of 10

Easy and Nutritious Green Mango Smoothie

Blending vitamins, minerals and cold-fighting, immune boosting antioxidant rich foods is a tasty way to fight bacteria and stay hydrated. Try a green smoothie made with fresh fruits and vegetables or antioxidant-rich blueberries. Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/blog/easy-and-nutritious-green-mango-smoothie-36565/" target="_blank">Easy and Nutritious Green Mango Smoothie</a>
4 of 10

Dark Chocolate Truffles (Dark Chocolate Truffles)

Hooray! The pure cocoa contained within delicious dark chocolate is full of polyphenols and zinc. These antioxidants can boost immune function but be sure to stick to small portions with a 70% cocoa content to keep sugar content from outweighing the benefits. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/trufas-de-chocolate-negro-dark-chocolate-truffles/11954/" target="_blank">Dark Chocolate Truffles</a>
5 of 10

Curried Carrot and Sweet Potato Soup

Avoid colds and flu this season by going orange. Carrots and sweet potatoes contain precious immune boosting beta carotene which makes the vitamin A needed to keep our noses and throats clear when infections arise. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/curried-carrot-and-sweet-potato-soup/17177/" target="_blank">Curried Carrot and Sweet Potato Soup</a>
6 of 10

Hot Mulled Cider

Though it may seem counterintuitive, a hot cocktail can help calm your cold. Alcohol expands blood vessels allowing immune cells to rush in while lemon juice delivers vitamin C and honey soothes the throat. Cheers! Get the recipe for <a href="http://www.foodnetwork.ca/recipe/hot-mulled-cider/17788/" target="_blank">Patricia Heaton's Hot Mulled Cider</a>
Getty Images

7 of 10

Garlic

Filled with allicin, a compound in garlic that breaks down and releases antioxidants, this cold and flu fighting food is most effective when eaten raw. Add a little extra to your everyday cooking for an extra immune boost.
8 of 10

Fish

Popular fish like tuna and salmon are loaded with omega-3 fatty acids that fight inflammation to help your immune system stay strong in the face of colds and flu. Get the recipe for <a href="http://www.foodnetwork.ca/shows/the-pioneer-woman/recipe/spanish-baked-salmon/18161/" target="_blank">The Pioneer Woman's Spanish Baked Salmon</a>
9 of 10

Fennel

Fresh and fragrant, fennel is a tasty expectorant meaning it can release chest congestion and provide relief to those with a cough. Try it raw or steeped in hot water. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/caramelized-fennel/6335/" target="_blank"> Caramelized Fennel</a>
Getty Images

10 of 10

Brazil Nuts

Usually the most picked over nut in the mix, Brazil nuts are full of healthy fats and selenium which support immune function and may help stave off infections. Just one nut provides your daily recommended dose! Get the recipe for <a href="http://www.foodnetwork.ca/recipe/brazil-nut-pesto/8900/" target="_blank"> Brazil Nut Pesto </a> Kate Palbom is a food and travel writer constantly in search of her next meal. She is an avid cook and cocktail enthusiast who loves to share food experiences with others.
Start Over

Next Gallery
15 Bad Eating Habits Experts Recommend Ditching by 2020
More Galleries