Conventional flu advice maintains that the best preventive technique is to get a flu shot. Even if you do choose to get a flu vaccine, there’s another technique you can also use, eating immune-boosting foods.

There are many nutrient-dense foods that naturally boost your immune system and help fight colds and flu by supporting the body’s natural defense mechanisms. Incorporate the following foods into your diet and help yourself ward off those first telltale signs of a bout of flu.

 Fermented Foods

Did you know that 75% of your immune system is in your gut? Fermented foods are rich in probiotics which help you maintain a healthy gut. Foods to include in your diet are kimchi, miso, tempeh,  sauerkraut, and yogurt. Kefir is also cultured, enzyme-rich food full of friendly microorganisms that balance your intestines and strengthen immunity. Friendly bacteria have a powerful, beneficial effect on your gut’s immune system, your first line of defense against pathogens, and aid in the production of antibodies.
How to make your own sauerkraut…

Garlic

Garlic is antibacterial, antiviral and anti-fungal. Garlic is great because bacteria, viruses, and yeast build up no resistance to it, unlike with synthetic antibiotics. Garlic works best when eaten raw.

Ginger

Ginger can boost immunity to help fight infections that cause sore throats. The anti-inflammatory properties of ginger may help reduce the risk for many conditions including sore throats. Ginger also has antioxidant properties, which may provide protective and healing benefits against disease. Here is a recipe for a simple lemon ginger tea.

Tea

Tea boasts a wide range of health benefits. Tea, especially green tea and matcha, contains the antioxidant flavonoids, which support all body systems and can help fight off the flu virus.

Coconut and Coconut oil

Coconut oil is rich in lauric acid, which converts in your body to monolaurin. This is the compound found in breast milk that strengthens a baby’s immunity. Coconut oil is a medium-chain fatty acid (MCFA) that disrupts the lipid membranes of offending organisms. More info on coconut…

Chicken Soup

Your grandmother was right; chicken soup really is good for when you are sick. But it’s also good to keep you healthy in the first place. This traditional remedy was most likely successful in the “olden days” because it was made with bone broth, which is rich in minerals such as magnesium, phosphorus, sulfur, and trace minerals. Read how to make your own bone broth that you can use for soups and stews and keep yourself healthy.

Flu Fighting Recipes

Lemon Garlic  Chicken Soup
Flu Fighting Bone Broth
Winter Root Vegetable Soup
Curry Coconut Cauliflower Soup
Elliott’s Miso Soup