Best Fruits For Flu


Best Fruits For Flu are fruits that can effectively treat or prevent the flu such as grapefruit, oranges, and lemons. Fruits have been shown to boost your immune system and help combat some of the symptoms you might experience from the flu. . This article will provide the best fruit that helps stop flu.Flu can be an uncomfortable condition which needs quick absorption of nutrition. Flu is an year

round illness. In peak flu season it can last for up to one month. There are numerous treatments for flu such as eating healthy foods and drinking 2 litres of water daily. Picking the best foods to eat when you have the flu is important if you want to shorten your time with symptoms. What exactly do immune boosting foods do? What makes them immune boosting foods? Is there an actual

difference in how they make you feel? These are a few of the many questions you may be asking yourself. Whether you’re a herbivore, carnivore, or omnivore, fruits are always a good choice. In this article, I discuss the health benefits of specific fruits. Fruit is healthy because it is a natural whole food. It is basically a package of vitamins, minerals, fiber and water that has been found to contain antioxidants and other bioactive compounds said to not only prevent disease, but also help treat other health conditions.

Best Fruits For Flu

Flu season is nearly upon us and I thought it would be helpful to share my go-to fruits for flu. I certainly don’t have a degree in nutrition or a pile of money from ABC, but I am passionate about health and I love fruits Fruit contains a lot of Vitamin C, and being deficient in Vitamin C can increase your risk for getting the flu. Let’s take a look at some fruits that you can use to protect yourself from the flu.

The colder temperatures and shorter days can also mean bouts of the cold and flu, but did you know that fruit helps fight the germs we’re exposed to in winter?

Studies have shown that the vitamins found in fruit keep your immune levels high, which allow you to fight off colds and flu. A recent study found that people who ate 3 or more servings of fruit daily had 25% fewer days with respiratory symptoms during winter, than those who ate less than 1 serving.

With the cold change in weather, here’s the top winter food that will keep your office healthy, productive and the sniffles at bay.

Kiwi fruit

This fuzzy green fruit is jam-packed full of vitamins C and E, which help fight against those pathogens that try to do us harm. It also contains as much potassium as a banana, but with half the calories and is great for lowering blood pressure.

Kiwi fruit also has almost twice as much vitamin C than an orange, which makes it great for boosting your immune system.


It may be true what they say about an apple a day… Apples are packed full of flavonoids, which may help reduce the risk of heart disease, cancer and diabetes. Studies have also found that eating an apple can help increase your immune system, especially when you’re stressed out.

Apples are also full of calories, carbohydrates, vitamins and minerals, which keep you energized and alert naturally, making it a great alternative to that morning cup of coffee. Plus, it’s a quick snack you can munch on while you’re at your desk or in-between tasks.

Fun fact! Did you know…

  • Apples, peaches and raspberries are members of the rose family
  • Apples float in water because they are 25% air!


Bananas can help reduce fatigue, depression and stress. They are also high in other vitamins and minerals which keep bones strong. They’re also a good option to aid in the prevention of heart disease and high blood pressure.

Citrus fruits

Studies have shown that eating vitamin C rich fruit will help boost your immune system and help prevent the onset of colds and flu. Don’t worry about overdosing on VIT C- the body can’t store it, so it’s vital to replenish your supplies every day and anything that your body doesn’t use is just washed right out of your system.

Fill your diet with plenty of vitamin C rich foods, such as oranges, grapefruit, or use lemons and limes when cooking at home. Other VIT C rich foods include strawberries, tomatoes and broccoli.

Fun fact: The colour ‘orange’ is named after the orange fruit. Before that, it was called geoluread, which literally means yellow-red.


Blueberries are not just delicious, but they also have amazing medicinal benefits. The blueberry pirogue is filled with vitamins that can help treat and prevent coughs and colds! Not only do these low-calorie snacks keep you healthy by having one of the highest antioxidant levels in common fruits and vegetables; eating them has been proven as an excellent way to make sure your feeling good too!


Pineapples are low in calories but are nutritionally dense fruits. They are especially rich in flavonoids and phenolic acids, which reduce the risk of chronic disease such a heart disease, diabetes and certain cancers.

They are also an excellent anti-inflammatory, which is perfect for cold and flu season and treating cold symptoms and immune function.


Not only will watermelon give you those extra fluids you need to get better, as well as being a delicious source of extra vitamins, but it contains lycopene, a powerful antioxidant that helps with the prevention of illness, reducing respiratory inflammation and prevents infection. It’s also why watermelon has its red colour!

Fun fact! Did you know…

  • You can actually eat the entire watermelon – with surprising health benefits. The outer layer is often stir-fried or stewed.
  • Watermelons are 92% water


Strawberries are delicious and nutritious, with the added bonus of being low in carbs. They contain VIT C fiber that can help you maintain a healthy heart as well as manganese which may reduce oxidative stress on cells!

Slice some up and add them to your morning smoothies, cereal or just snack on them throughout the day. Here’s a recipe: 2 cups strawberries (about 8 oz)  2 tbsp honey or higher natural sweetener 1/4 tsp ground cinnamon. Optional: whipped cream for topping. Place all ingredients into high speed blender and extract only when smooth.

Foods to Eat When You Have the Flu

I’ll be right back with some foods to eat when you have the flu. I have the flu right now. I’m kind of a wuss when it comes to the flu. I don’t like having it. This post should be helpful if you have the flu as well. It has a list of foods that should help you feel better if you are feeling under the weather and are tired of eating chicken noodle soup all day . Flu season is fast approaching. You will be exposed to the flu and will get it sooner or later. The best way to deal with it is by eating the right foods.

When you or a loved one has the flu, the last thing you may feel like doing is eating. It’s certainly okay to eat a little less with the flu, as you likely have a reduced appetite.

Still, you’ll need to eat the right foods to provide you with energy and nutrients while you recover.

Read on to learn more about what you should eat and drink as well as what’s off-limits when you have the seasonal flu.

Stay hydrated

It’s easy to get dehydrated with the flu. Not only do you eat and drink less and have an overall reduced water intake, but you also lose water with sweat when you have a fever.

However, staying hydrated helps promote overall bodily function. Fluids can also help break up congestion.

When it comes to hydrating beverages, water ranks number one. It also acts as a natural detox for your body. If you aren’t a fan of water or are looking for something with more flavor, you can also drink:

  • broth
  • ginger tea
  • herbal tea with honey
  • honey and lemon tea (mix equal parts with hot water)
  • 100 percent juices (look for products without added sugars)

Low-sugar sports drinks or other electrolyte-containing beverages, such as Pedialyte, may also be considered if you’re dehydrated. However, you should only use Pedialyte under your doctor’s guidance.

Although not typical of the seasonal flu, vomiting and diarrhea are symptoms that could warrant the use of electrolytes.

Foods to eat

Food is what gives your body the energy and nutrients it needs to function. Such effects are equally vital when you have the flu. Still, it’s all about eating the right foods for your condition.

Consider eating the following foods when you have the flu.

1. Broth

Whether you prefer chicken, beef, or vegetable, broth is one of the best things you can eat when you have the flu. You can eat it as soon as symptoms begin until you have fully recovered.

Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion.

2. Chicken soup

Chicken soup is traditionally thought of as a go-to food when you’re feeling sick. Though scientific evidence is lacking to back up its healing properties, it can be easy to stomach when you’re under the weather.

Chicken soup still provides some benefit. The broth is a good source of fluids and electrolytes to prevent hydration. The chicken provides your body with protein and zinc. You’ll also gain vitamin A from carrots, and vitamin C from celery and onions, and antioxidants from herbs.

3. Garlic

While you might think of garlic as a food-flavoring agent, it’s actually been used in alternative medicine for a variety of ailments for centuries. While data is limited, results from one studyTrusted Source found the use of garlic supplements in adults with the flu enhanced immunity and reduced symptom severity.

You don’t necessarily have to take garlic supplements, though. Eating raw garlic may also be beneficial.

4. Yogurt

Yogurt is a good source of probiotics. Probiotics are “good” bacteria that can help support the immune system. ResearchTrusted Source in mice found that probiotics may help shorten the duration of the flu.

Just be sure to choose whole yogurts without any added sugars for maximum nutritional benefit.

5. Vitamin C–containing fruits and vegetables

Vitamin C is an important nutrient to help boostTrusted Source your immune system, which is especially important when you’re sick.

Your body absorbs nutrients like vitamin C more effectively from the foods you eat. Foods high in vitamin C include:

  • red or green pepper
  • oranges or orange juice
  • grapefruit juice
  • kiwi
  • broccoli

Though you can also take a vitamin C supplement.

6. Leafy greens

Spinach, kale, and other leafy greens can also help boost your immune system when you have the flu. They are quality sources of immune-boosting nutrients such as vitamins A, C, E, and K.

Consider adding leafy greens to a fruit smoothie, or eat them raw with a drizzle of lemon and olive oil.

7. Broccoli

Broccoli is a nutrient powerhouse that can benefit your body when you have the flu. Eating just one serving will provide immune-boosting vitamins C and E, along with calcium and fiber.

Consider eating broccoli on its own or adding it to soup; just remember to be mindful of sodium content.

8. Oatmeal

When you’re sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Oatmeal is a good source of several immune-boosting nutrients, including:

  • copper
  • iron
  • selenium
  • zinc
  • fiber
  • protein

9. Spices

Adding certain spices to your diet, such as ginger and turmeric, can help ease symptoms. These spices contain anti-inflammatory properties that can help break up congestion. Consider adding them to tea or hot water with lemon.

Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup.

Immune Boosting Foods

What are immune boosting foods? I’ll tell you what they are and give you some suggestions on what to eat if you want to fight a cold. When I catch a cold, there’s one thing I know is true: my immune system needs a boost. Everyone knows this, right? That’s why we always get the flu shot at work, or the 21-day challenge when we’re trying to make it through a brutal work week, or buy those trendy Korean ginseng supplements that all your friends on Twitter seem to be raving about.

One of the best ways to keep yourself from getting sick is by getting your flu shot, but fortifying your immune system doesn’t end at the doctor’s office.

As cold and flu season approaches and COVID-19 infections continue to spike, we’re all on heightened alert. While the best thing you can do to prevent illness is to wash your hands (and get your annual flu shot!), some foods can help to boost your health and immunity.

The 17 immune-boosting foods we’ve listed below can help strengthen your body’s natural defense system. And while you’re keeping yourself healthy, be sure to avoid these 40 habits that make you sick and fat.

1. Ginger tea

When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers summarized that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu. Because inflammation can affect your body’s immune response, anti-inflammatory ginger can play a key role in boosting your immunity.

2. Oranges

Oranges are packed with vitamin C, an essential nutrient when you’re feeling under the weather. According to a review conducted by the National Centre for Epidemiology and Population Health, at the Australian National University, vitamin C is helpful in preventing the common cold for people exposed to sickness-inducing environments, such as cold weather, and can help lower the duration and severity of a cold.

3. Water

When you’re feeling sick, good ol’ H2O can be one of the most helpful drinks to sip. Staying hydrated can help loosen trapped mucus. Try drinking at least the recommended eight glasses of water a day to keep yourself fully hydrated since we tend to lose more fluids when we’re sick.

4. Greek yogurt

Greek yogurt is filled with sickness-fighting probiotics and is packed with more protein than regular yogurt. A meta-analysis published in the journal Korean Journal of Family Medicine found that probiotics can help to prevent and treat the common cold. The researchers discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food.

5. Blueberries

Blueberries are filled with antioxidants that can help treat and prevent coughs and colds. According to research conducted by the University of Auckland, consuming flavonoids — a class of antioxidants found in blueberries — made adults 33 percent less likely to catch a cold than those who did not eat flavonoid-rich foods or supplements daily.

6. Ginseng tea

Ginseng tea is popular for more reasons than its delicious taste. Namely, the tea has been used as a treatment for upper respiratory tract infections (aka the common cold). A review published in the Canadian Medical Association Journal noted that ginseng has been shown to significantly reduce the symptoms of colds and influenza. However, the researchers noted that more research needs to be conducted to fully support ginseng’s immunity-boosting claims.

7. Tomatoes

Tomatoes are also a great food to eat when you’re sick due to their high concentration of vitamin C. Just one medium tomato contains a little over 16 milligrams of vitamin C, which is a proven fuel to your body’s immune system.

In a German study published by Medizinische Monatsschrift fur Pharmazeuten, vitamin C was shown to be a vital part of the strength of the body’s phagocytes and t-cells, two major components of the immune system. The researchers also noted that a deficiency in this nutrient can lead to a weaker immune system and a lower resistance to certain pathogens that can lead to illness.

Fruits and Vegetables to Eat when You have a Cough or Cold

There are no known cures for colds and flu, so cold and flu prevention is key. A proactive approach to warding off colds and flu is apt to make your whole life healthier. A healthy immune system starts with a  diet rich in fruits and vegetables which will support your body with vitamins such as C, K, A and D. Even the slightest deficiency in these nutrients can lower your immune system defenses, potentially making you more susceptible to infections.

Foods good for Cold and Cough

  • Phytochemicals are natural chemicals found in plants that give the vitamins in food a supercharged boost. Eat dark green, red, and yellow vegetables and fruits.
  • 100% orange juice and oranges provide a good source of potassium for a healthy blood pressure, folic acid and an excellent source of antioxidant Vitamin C, which has been shown to help support a healthy immune system.
  • The perfect on-the-go snack, apples are rich in flavonoids! The antioxidant power of apples is estimated to have more than 1,500mg of vitamin C.
  • Cranberries are scientifically recognizable as potent sources of polyphenols, specifically from a subclass of flavonoids called proanthocyanidins (PACs), which are unique to and abundant in cranberries. Scientific studies suggest that people who eat foods rich in certain polyphenols have lower rates of inflammatory disease. The great news is that these beneficial phytonutrients can be enjoyed in different types of cranberry products, fresh, dried, canned or frozen cranberries!
  • Pineapples are known for their anti-inflammatory enzyme bromelain. Bromelain has been reported to calm a cough and soothe a sore throat. The rich source of vitamin C is an added bonus for prevention!
  • Sweet potatoes…not your usual “cold-preventing” food but they are a stellar source of Vitamin A, which plays a key role in maintaining the health of the mucosal surface. Think the inside of your nose, gastrointestinal tract and your skin!

Immune Boosting Smoothie

Prep: 5 minutes

Makes: 2 Servings


  • 1 cup cubed frozen pineapple
  • 1/2 sliced banana, frozen
  • 1 cup kale, leaves torn, stem removed
  • 1 cup baby spinach
  • 1 (6ounce) Plain fat-free Greek Yogurt
  • Dash Cayenne pepper
  • 1/2 cup water


Puree all ingredients in a blender until smooth. Add more water if a thinner smoothie is desired.

Recipe by: Jacqueline Gomes, RDN, MBA

Nutrition information: 176 Calories; 0g Fat; 0g Saturated Fat; 0mg Cholesterol; 55mg Sodium; 36g Carbohydrate; 4g Fiber; 11g Protein

Pineapple Sweet Potatoes

This recipe is just for fun! Makes a sweet addition to your holiday table!

Makes: 8 Servings


  • 6 sweet potatoes
  • 1 (20 ounce) can crushed pineapple
  • 1 cup packed brown sugar
  • 1 pinch ground cinnamon
  • 1 pinch ground ginger
  • 1 pinch ground nutmeg
  • 1 pinch ground cloves


  1. Preheat oven to 350 degrees F (175 degrees C). Butter one 9×13 inch baking dish.
  2. Bring a pot of salted water to a boil. Add potatoes; cook until tender but still firm. Drain, and transfer to a large bowl to cool. Peel and quarter.
  3. In a sauce pan, combine pineapple, sugar, cinnamon, ginger, nutmeg and cloves. Bring to boil and reduce heat.
  4. Arrange potatoes in a single layer in baking dish. Pour sauce over potatoes and bake for 45 minutes.


Today, we are going to discuss the health benefits of all kinds of fruits that you should consume on a regular basis. Fruits are a healthy treat that promotes weight loss, smooth skin and hair. Research has shown that fruit is the ultimate “super food” with one of the highest concentration of nutrients in our diet, essential for optimal health and wellness. Fruits are believed to have originated from plant genes found in flowering plants millions of years ago ( Fruit Smoothies For Weight Loss ).

1. Eating lots of fruit lowers the risk of developing disease

Eating fruit every day lowers the risk of so many diseases, it’s hard to list them all! For starters, a 2003 study found that eating fruit (and veggies) lowers your risk of developing heart disease. Since heart disease is the #1 killer in the US, that’s definitely a major benefit that helps us all.

In 2003, the Harvard School of Public Health also found that eating whole fruits may help lower the risk of developing Type 2 Diabetes. Fruit can also help control your blood pressure, reduce your risk of developing certain cancers, and so much more. Some smaller preliminary studies found that it may even help prevent certain eye diseases and stave off dementia.

The bottom line, eat more fruit and you just may live a longer and healthier life!

2. Snacking on fruit makes you strong

As part of an overall healthy diet, fruit can really help make your bones and muscles stronger. A 2011 Florida State University study found that eating dried plums, in particular, can help prevent osteoporosis. Other fruits for healthy bones include avocados, cranberries, and tomatoes.

You’ll also want to snack on fruits rich in magnesium, as the mineral helps your body absorb calcium. These include bananas, most berries (black, blue and strawberries), figs, grapefruit, and even watermelon.

As far as muscles go, a 2020 study done by the University of East Anglia found that vitamin C can help you retain muscle mass. I don’t think I have to remind you that fruits are just loaded with C!

Ceramic cup with salad made from fresh fruits

3. Water content in fruit helps keep you hydrated

Certain fruits are super high in water content, which helps keep your whole body hydrated. While straight and plain water is always best, eating more fruit can help you reach your daily requirement, especially if you’re just not a fan of the plain stuff.

Watermelon is the obvious choice, as its name implies. Did you know that strawberries also have about 92% water content, though? Grapefruit and cantaloupe are also made up of about 90% water. Even apples are a good option, with about 86% water.

4. All fruit has antioxidants that combat free radicals

If you don’t know, free radicals are nasty little unstable atoms that make us age faster, damage our healthy cells, and even cause cancer. Antioxidants are substances that help fight them off. While all fruits have them to some degree, ripe fruits are especially loaded with antioxidants, according to this study.

Healthy eating, assortment of raw fruits and berries platter on the off white background, top view, copy spac

5. Fruit is high in fiber, which helps keep you fit and healthy

One of the greatest benefits of fruit is all the healthy fiber in them. According to the USDA, it helps reduce blood cholesterol levels. That, in turn, goes back to the first point- it lowers your risk of heart disease. Fiber is also super important for healthy bowels. It helps keep you “regular,” which can prevent issues like constipation, hemorrhoids, and diverticulosis.

Foods high in fiber and low in calories can also help you lose weight (or keep it off) because they make you feel full longer. They also control your blood sugar, which again, helps you eat less junk throughout the day.

6. Fruit is nutrient-dense, and provide our bodies with vitamins and minerals

Our bodies need so many different vitamins and minerals to stay healthy and keep going. Some of those nutrients, like calcium and potassium, are absolutely vital to our survival. For example, our hearts need both sodium and potassium to keep pumping. Fruits like avocados, figs, peaches, and kiwi are loaded with potassium.

Pretty much the entire alphabet of vitamins can be found throughout various fruits. The same goes for minerals. That’s great news, considering people all over the US have at least one vitamin deficiency. According to the World Health Organization, iron is the number one mineral that we’re lacking. Citrus fruits are a great source of the mineral.

citrus fruits

7. Fruit makes you glow!

Okay, so not in the “glow in the dark” sense. Boy, that would be freaky, wouldn’t it? By “glow,” I mean it helps make your skin look positively glorious. Remember those free radicals we just talked about a minute ago? Well, they play a major role in making us age less gracefully. The antioxidants in fruit help combat that, while the water content hydrates our skin from the inside out.

Beyond that, though, fruits with healthy fats, like avocados, can actually help prevent sun damage. Of course, you still need to wear sunscreen, but it’s always nice to have a little extra backup when it comes to fighting UV rays. Fruits rich in vitamin C are also great for your skin, as they help your body produce more collagen.

8. Fruit boosts brainpower

While all fruits are great brain boosters, a 2012 study found that berries are particularly beneficial. According to the researchers, “Strong scientific evidence exists that eating blueberries, blackberries, strawberries and other berry fruits has beneficial effects on the brain and may help prevent age-related memory loss and other changes, scientists report.” I don’t know about you, but I could use all the help I can get in the memory department!

berries for brain health

9. Fruit makes you feel energized

As mentioned earlier, fruit helps stabilize your blood sugar. When your blood sugar crashes, it takes your energy along with it. In other words, too little sugar can make you feel positively exhausted, which makes sense since every cell in our body uses it for energy. While processed sugars found in junk food do far more harm than good, a little bit of it combined with the other nutrients found in low-sugar fruit is a good energy booster.

So, when you start to feel that midday slump hit, grab a piece of fruit! Just stick with low-sugar options, like avocado, guavas, raspberries, papayas, cantaloupes and strawberries.

10. Fruit keeps your digestive system happy

Everything from the fiber and water content to the antioxidants all combines to help keep your entire digestive system healthier and happier. If you want a really super digestion-support fruit, though, grab papaya. It contains papain, a fantastic little enzyme that helps break down certain types of food. Bonus, papayas also help slow the growth of some cancer cells.

Pineapple is another good one, thanks to the bromelain in it. Like papain, bromelain helps you digest certain types of food. It also reduces inflammation.  Other great options include apples, bananas and strawberries.

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