Foods That Help You Avoid the Cold and Flu

Posted on September 3, 2018

Chicken soup

Whether you are trying to boost your immune system to help prevent the flu or a cold this winter or you find yourself in the throes of sickness, eating right is one of the key steps to help your body stay healthy. There are certain nutrients found in particular foods that are especially potent and useful against colds and the flu, so it’s a good idea to keep them as a regular part of your diet. Read on to learn more about these foods, how to incorporate them into your diet, and how to deal with these sicknesses when they arise.

Broth or Soup

One of the best foods to eat when you’re sick is broth or chicken soup. Broth is hydrating, soothing, and full of healthy nutrients. If plain broth just isn’t your thing, chicken soup steps it up a notch by adding needed proteins and vitamin-packed vegetables. For both preventative and treatment purposes, there’s a reason that broth and soup are classic foods to serve when you’re sick.


Yogurt is both soothing for a sore throat and full of live cultures and probiotics that help your immune system fight off illness. Yogurt also contains protein, which can be hard for some people to get enough of when comforting carbs sound more appetizing. Be sure to choose a variety that isn’t loaded with sugar, however, since that will have the opposite of the desired healthy effect.


Garlic, while delicious, has also been used as a treatment for illnesses for centuries. It contains phytonutrients that help boost your immune system and decrease symptoms of a cold.



Vitamin C is essential for the body and immune system when they are trying to fight off sickness, and citrus fruits are an excellent source. Other great options include strawberries, tomatoes, and other natural options that are readily absorbed by the body.

Leafy Greens

Leafy greens like spinach or kale contain both vitamin C and vitamin E to help enhance immune function. Whether eaten in a salad, smoothie, or soup, they are one of the best choices to help your body recover and kick any illness.

Certain Spices

To help combat congestion, spices like pepper or horseradish that have a little “kick” can help clear things out. Be careful to avoid spicy foods when your throat is sore, however, since they can worsen the problem.

If you find yourself suffering from an illness you just can’t kick, don’t hesitate to set up an appointment at Peconic Bay Medical Center. These medical centers in Long Island, NY, can help you with your primary care needs and help you get back to excellent health in no time.