Add these food items to your diet to keep the flu at bay this season


As much as we all enjoy rains and the slightly chilly weather right before the winter season kickstarts, one cannot avoid the rise in the chances of catching the seasonal flu during this weather.

With frequent showers hitting the country almost every day, the chances of catching a common cold, viral fever or influenza during this time is very high.

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Therefore, it becomes important to safeguard ourselves from these commonly occurring flu and their symptoms because of the changes in weather.

There are certain food items that can actually help you in doing that by boosting the immunity system. These superfoods carry healthy nutrients and can be easily found in your kitchen.

Here are a few items that you can include in your daily diet.

Spinach, Kale, Cabbage, Broccoli

Green vegetables

It is a universal fact that adding green vegetable, especially leafy vegetables, into your diet can safeguard your body from several diseases. Its health benefits cannot be overstated. These items are not only good source of vitamins like A, C and E, but they also boost our immunity.


Garlic is probably one of the most common ingredients in the kitchen, but this taste-enhancer is highly valued for its numerous health benefits since ancient times. It contains antiviral, antifungal and antibacterial properties. The best way to get the maximum benefits of this superfood is by eating it raw everyday. Its immunity-boosting properties will work like a flu-preventing medicine.

Yogurt, Lassi, Chach

Yogurt bowl

Probiotics are the best source of good bacteria or microbes, which not only help in digestion but also helps in building your immunity system. It also prevents inflammation and infections, and regulates metabolism.


Like garlic, this medicinal root should be a part of your daily diet during monsoons and winters. This universal ayurvedic medicine helps in rejuvenating your system, providing warmth to your body, breaking congested mucous due to cold and curing other respiratory illness. It's always better to use fresh ginger in your daily meals and tea, or you can also eat it raw.

Citrus fruits

Citrus fruits

Fruits like oranges, kinnow, lemon, lime, tomato, pineapple and even peppers are rich forms of vitamin C that helps in building a strong immunity system. These fruits carry anti-oxidants that is good for your health.


Mushrooms are great immune boosters. They contain vitamin D that helps in building and strengthening the immune system of our body. Go for mushrooms that contain potent phytonutrients, like shitake, reishi, enoki, and maitake. You can have it in your favorite dishes, soups, salads, or you can also consume them raw.

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