Top 5 Flu-Fighting Foods

By : Jodie Shield | 2 Comments | On : January 29, 2013 | Category : Adults, Apps & Websites, Seniors

By: Jodie Shield, RD

Starve a cold, feed a fever – or is it the other way around?  Last week I had a doozy of a cold, so between sneezes, I started sniffling around for the answer.  Turns out the internet is full of all kinds of cold and flu remedies – ranging from over-the-counter cold and cough medication to chicken soup.   I found two outstanding articles from the Mayo Clinic and Web MD.  Both gave excellent reviews about what works, what doesn’t and what can’t hurt.  As I was getting plenty of rest, I started reading a new book from a fellow Registered Dietitian,  David Grotto, called The 10 Best Things You Can Eat.  What immediately caught my puffy eyes was a chapter on the top 5 foods to battle cold and flu.  I was thrilled to see a couple of my favorite foods made the list and surprised at some of the others.  Here are Grotto’s recommendations for the top 5 Flu-Fighting Foods:

Apples – Apples can help you get to the core of fighting colds and flu. They naturally contain vitamin C which may or may not prevent colds; some studies have found vitamin C may shorten the duration of cold symptoms. The pectin in apples has antiviral properties. And the apple skin contains quercetin which contains the trifecta for immune health: antiviral, anti-inflammatory, and antioxidant properties.

Chicken Soup – The warm, salty broth helps soothe a sore throat and seems to help alleviate sinus congestion. Overall chicken soup is a good source of iron and vitamin A.  Often times it’s made with onion and garlic, both of which have antibacterial properties.  No need to make your own chicken soup because the cold- and flu – fighting effect seems to apply to all types of chicken soup – homemade or store bought.

Garlic – Folk lore says garlic keeps vampires away but what influenza? Garlic contains phytonutrients that help boost the immune system. One study found that taking a garlic supplement helped people reduce symptoms and duration of their cold and flu.

Elderberries – Not the wine, but there is some promising evidence that elderberry extract may help treat the flu. Elderberry appears to increase the production of some immune cells and may also help block a virus’s ability to spread.  One small study was able to shorten flu symptoms by 56% .

Green tea– Whether you drink it hot or cold, in sickness or in health, the  antiviral properties found in green tea make it a heath-promoting beverage.

So to answer my original question, it looks like starving a cold or fever is never a good idea. I am happy to report that after slurping down several bowls of chicken soup, noshing on juicy apples, and sipping pots of hot, green tea, my cold has disappeared.  If you feel a stuffy nose, cough or sore throat heading your way, grab a copy of Grotto’s book and try eating some of the top 5 flu-fighting foods.  Which one are you going to try first?