Healthy Tips

Immunity Boosting Foods to Fight the Cold

Immunity boosting foods

What if you begin to feel that familiar tingle at the back of your throat? Or experiencing a headache and a sudden fever? It’s official: you may have the flu. We believe that prevention is better than cure, and it starts with strengthening your immune system. So here are 6 immunity boosting foods to prevent flu and cold before you need to reach for a Panadol.



They may stink but the health benefits that come from eating it doesn’t. The primary component in garlic is allicin. This component that gives garlic its iconic smell but also makes it a great food to prevent flu. It possesses antibacterial and antimicrobial properties. If this is not enough to convince you to start eating the pungent cloves, maybe a research study of it will. The study had volunteers consume garlic supplements or placebos over a period of time. In the end, results show that the “garlic group” has a 63% lower chance of getting the flu and recovered faster when infected.


The sight of someone drinking a hot cup of tea when they have the flu is common. It can help to reduce nasal congestion or soothe your sore throat. However, tea can play a deeper role in flu prevention.

Although tea comes in many forms white, green and black they all contain a similar component. This wonderful component is a group of antioxidants, catechins.  In Japan, a study into catechins was conducted, where participants took catechin capsules for 5 months. Results show that those taking catechin capsules are less likely to catch a cold than those who took placebos by 75%.

Still looking for more reasons to brew a cup of tea right now? Other studies suggest that catechin can also boost metabolism, lower risk of heart disease and prevent cancer.



Excessive consumption of beef has been associated with a number of health issues. But as Epictetus once said, “If one oversteps the bounds of moderation, the greatest pleasures cease to please”. As such, enjoying beef in healthier portions can have its benefits, in boosting your immune system to fight the flu.

Zinc is vital in building a strong immune system. In turn, beef is an excellent source for this essential mineral. But this doesn’t mean that you have to chomp down a whole steak. Around 85 grams of beef is already enough for half of your daily zinc requirement.



Otherwise known as the rabbit’s go-to snack. How often do you see a rabbit catch a cold?

Carrots contain beta-carotene, a compound that turns into vitamin A in your body. It is an essential nutrient for building a strong immune system. Additionally, the high amount of vitamin A is very supportive to the mucous membranes of the lung. This vegetable is also known for its anti-inflammatory properties, making it a perfect food to reduce your phlegm.



Chronic inflammation is a factor in catching the flu as the inflammation may prevent your immune system from functioning properly. Omega-3 fatty acids can aid in reducing inflammation, and fish are rich in this compound. A study in 2011 had shown that participants who took fish oil supplements have lower levels of inflammation. Furthermore, it can also help to keep your cholesterol at healthy levels.

Salmon one of the perfect foods to fight flu. It not only has high levels of omega-3 fatty acids but also vitamin D. A nutrient vital for helping you fend off the flu. In a research it shows those suffering from fewer respiratory tract infections, are people with healthier levels of vitamin D. In addition, they also recovered faster after getting ill.

Chicken Soup

Remember this folk remedy, the cold curing elixir? It works. The high levels of protein mixed in with nutrient-rich vegetables can be a super-vitamin to boost your immune system. Apart from strengthening your immune system, chicken soup still works well when you’ve caught the flu. Any hot liquid like soup increases the temperature in your body and airways. In turn, it helps you to loosen mucus secretions. Furthermore, when you are cooking the chicken it releases cysteine, a type of amino acid. Cysteine is similar to a drug known as acetylcysteine, which is used for the treatment of bronchitis.

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