Scientists and nutritionists know that some foods are rich in minerals, vitamins and antioxidants, which have a positive effect on the body’s immune system. On the other hand, eating foods without nutrients that are highly processed can degrade the human immune system. Experts urge you to eat vegetables and fruits of all colors, not only during the flu season, but throughout the year. The phytonutrients contained in plants are crucial if we want to keep the immune system in good condition and be full of energy. The more colorful vegetables and fruits, the more antioxidants and nutrients in them. Thanks to this, they protect our health by fighting infection. Here is a list of the best ingredients to help you survive the flu season.


Like other citrus fruits, such as sweet potatoes, pumpkin and carrots, pumpkin full of beta-carotene, which is a powerful antioxidant, has a beneficial effect on the immune system. You can buy it at the bank. It is one of the few vegetables in which there is a lot of fiber and a little sodium. It will be a great ingredient in soups and main courses. Try to eat vegetables at least two or three times a week.


One kiwi contains more vitamin C than an orange. Other foods rich in vitamin C include paprika, cabbage and broccoli. Try to eat one or two foods high in vitamin C per day.


Birds and beans have a beneficial effect on the immune system. Each of these foods is rich in protein, zinc and iron, and these are important nutrients that effectively strengthen the immune system.

Remove oily skin from poultry, select lean slices of beef and pork, and cook beans and seafood with minimal fat. Adults should eat about 150 grams of meat, poultry, or fish per day, or 1–2 cups of boiled beans.

Yogurts and kefir

Scientists say foods and drinks containing probiotics, that is, live bacterial cultures, can prevent certain diseases and strengthen the immune system. Yogurt and kefir are usually very rich in live bacterial cultures. In some products, these bacteria may not withstand processing, so read the labels and only buy products with live bacterial cultures. The frequency of consumption of these products depends on the type of probiotic, however, if it is yogurt or low fat kefir or low fat, you can eat it as a snack even several times a week.


In the winter months, people may have vitamin D deficiency because the day is short, and the sun shines shorter. Vitamin D is very important for the immune system, so look for it in foods such as milk, cereals, juices, as well as salmon, tuna and egg yolks. Consume 2-3 foods containing vitamin D daily


In addition to eating well during the flu season, visit your doctor and get a flu shot. You should often wash your hands or use an alcohol-based antibacterial gel. Drink plenty of water and other fluids. Sleep 8 hours a day. If you are lucky, the flu will not infect you.