9 Natural Flu-Fighting Foods

Power Eating

En español l You know what flu season means — get a flu shot and do whatever you can to stay healthy. These foods (and teas) can help you fend off the flu, and eat and drink well too.

Black-Eyed Peas

These nutritious legumes are rich in zinc, a trace mineral that keeps your immune system in working order. Pinto beans, peanuts, pumpkin seeds and wheat germ are other good choices.

Carrots

They're rich in beta-carotene, which your body uses to ward off respiratory infections. Other good sources are dark green vegetables, sweet potatoes, pumpkin and winter squash.

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Tea

Green, black and oolong tea all contain naturally occurring compounds that reduce the risk of flu, including quercetin, a powerful antioxidant, and L-theanine, an amino acid found only in tea. Decaf teas contain the amino acid, herbal teas don't.

Yogurt

Probiotics, the beneficial bacteria found in yogurt and other fermented foods, strengthen the immune system. Not a fan of yogurt? Try cottage cheese, kimchi (a fermented Korean dish made of seasoned vegetables) or sauerkraut instead.

Tomatoes

Vitamin C-rich tomatoes boost the body's natural defense system in the same way their citrusy relatives do. One large tomato provides 40 percent of your daily vitamin C, so have a glass of tomato juice at lunch and treat yourself to whole-wheat pasta with tomato sauce for dinner.

Mushrooms

These powerhouses increase the body's resistance to viral infections by boosting the activity of natural killer cells, a vital part of the immune system. Mushrooms are rich in selenium, low levels of which can increase the risk of developing a severe flu.

Almonds

These popular nuts are a rich source of the antioxidant vitamin E, which helps your body ward off viral infections. To maximize the absorption of vitamin E, opt for chopped almonds, almond butter or almond oil.

Chicken Soup

It may not prevent the flu, but a bowl or cup of soup can help your immune system fight off the virus in its early stages, thanks to a compound called carnosine. The only catch: You need to consume chicken soup throughout your illness to reap its benefit, says a 2012 study.

Wild Salmon

It's high in vitamin D, which the immune system needs to kill harmful bacteria and viruses, says John S. Adams, M.D., professor at the David Geffen School of Medicine at the University of California, Los Angeles. Farm-raised salmon has less, but is also a good source.

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