What you eat indicates how strong your immune system is. So, if you don’t have a balanced meal, you are more susceptible to cold, flu, and other illnesses and infections. Incorporating certain foods in your meal plan can help you boost your immune system. 

Here are some cold and flu superfoods that you should include in your meal plans. 

1. Citrus fruits
Grapefruits, oranges, lemons, and tangerines are a few citrus fruits that are among the cold and flu superfoods. This is because they are rich in vitamin C that is excellent to prevent these infections, and it could also help recover from a cold faster. Since the body does not produce this vitamin C naturally, it is necessary to have these fruits regularly.

2. Vegetables
Vegetables contain many nutrients that are essential for your overall health. They are cold and flu superfoods and prevent many illnesses and disorders. Tomatoes, red bell peppers, and spinach are excellent sources of vitamin C. Cruciferous vegetables such as broccoli contain sulforaphane, a substance that can help boost the immune system, preventing infections.

3. Blueberries
Blueberries are also listed among the cold and flu superfoods as they are packed with vitamin C and A. They also contain antioxidants that can help boost the immune system. You can snack on berries own or add them to smoothies.

4. Green tea
Sipping on some warm green tea with honey when you have a cold is an excellent way to soothe a sore throat. Green tea also contains a powerful antioxidant known as catechin, which can boost the immune system and help you recover from a cold faster. In addition to green tea, other teas that you can try are ginger tea and ginseng tea.

5. Yogurt
Yogurt contains probiotics that are good for overall health but especially the digestive system. According to an article in the Korean Journal of Family Medicine, probiotics can also help to prevent and treat the common cold. Hence, having yogurt and other fermented foods could be beneficial. Also, some studies have found that individuals with a vitamin D deficiency are more prone to developing colds or the flu.

6. Chicken soup
Chicken soup is probably one of the most well-known of all remedies to treat a cold. It can provide relief from the symptoms and help you recover faster. This is because of the substance known as carnosine that is found in chicken soup. Although homemade chicken soup is the best, the store-bought varieties also have the same effects. However, beware of the sodium content.

In addition to consuming the above-mentioned cold and flu superfoods, preventive measures such as washing your hands with soap, getting the flu shot regularly, and keeping away from the cold can help.