Cold & Flu Prevention: 7 Powerful Foods That Fight Against Cold And Flu

Cold and flu are the common health conditions that most children and adults contract, especially during cold and flu season. To fight these sicknesses you must observe some practices in order to get yourself better. These include having flu shots, regular exercise and frequent washing. You can also strengthen your immune system by eating food that can prevent cold and flu.

"The most authentic way to fight a cold or flu is to eat foods that will help you build the healthy cells you need to feel better," Anita Mirchandani, MS, RD, CN and the spokesperson for the New York State Dietetic Association said.

Bodybuilding and Daily Burn listed the following immunity-booster that can prevent cold and flu:

1.   Garlic

According to study, garlic contains allicin, a compound that gives garlic an odor, can remove bacteria and viruses in the body. Taking a garlic supplement every day would lessen likely to get a cold. If you are sick you will also recover faster. On the other hand, if you don't like its smell you can eat an apple.

2.  Citrus Fruits

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Eat fruits that are rich in Vitamin C such as oranges, lemon, grapefruit, kiwi and strawberries. Vitamin C is an antioxidant that can fight against common cold.

3.  Ginger 

Ginger has chemicals that are called sesquiterpenes that suppress coughs. According to a study, digesting fresh ginger can battle the viruses that are fund in mucus membranes.

4. Turmeric

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Turmeric is high in antioxidants and a natural anti-inflammatory. "It has been shown that people who consume turmeric are less susceptible to colds, coughs and congestion," health expert said.

5.  Sweet Potatoes

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— Ammy R. (@maceini) March 5, 2016

The bright orange pigment that increases the T-cell function of a sweet potato is responsible for warding off infection in the body. It is also rich in beta-carotene.

6.  Dark Leafy Greens

Dark leafy green such as arugula, spinach, kale and Swiss chard are the great source of vitamin C that fights colds. The darker the green leafy vegetables the more they are high in nutrients. According to some research, the adequate intake of dark leafy greens can reduce the symptoms of cold.

7.  Cold-Water Fish

Salmon, tuna and mackerel have omega-3 fatty acids that can suppress inflammation and help fight against bacteria and viruses. Research shows that fish oil contains DHA that increases the white blood cell function. This aids in preventing the invasive bacteria.