Best Food for Flu that will back you while you fall sick!

Chicken soup

What Is Flu?


Flu is extreme contagious disease caused by Influenza A or B virus. Flu are common nowadays. Most apparently, they appear in winter and spring. There are many types of Flu’s such as common flu, viral flu, infectious flu etc. One cannot eat everything during flu, there are different types and food which should be consumed while in flu. So, the best food for flu includes chicken soup, broth, garlic, yogurt etc.

What causes Flu?

Flu is basically caused by influenza viruses that infect nose, throat and lungs. These viruses are spread to different people when they cough, sneeze, talk and by some other means.

Symptoms of Flu:


The symptoms of flu appears suddenly. So, some of the symptoms are;

  • High fever
  • Runny nose
  • Cough
  • Joint pain
  • Headaches
  • Muscle stretches
  • Sudden chills
  • Sore throat
  • Tiredness or fatigue
  • Nausea
  • Diarrhea and so on

What are the risk factors of Flu?

Flu is a very serious illness for people having:

  • Lung diseases
  • Heart diseases
  • Kidney diseases
  • HIV cancer
  • Obesity
  • Liver disorders
  • Diabetic patient and others

Different types of Food to eat in Flu:


Broth for flu

You should consume food which are high in nutrients and helps your body to boost its immune system to prevent and cure flu. Always choose the food which keeps you energetic and which has less effects on our health. But choosing right food during flu can be a task so, always follow the guideline given by the doctor. Few foods which are best for flu are broth. Thus, broth is considered as one of the best things to eat when you have flu because it helps in  prevention of dehydration. By preferring broth one can soothe sore throat. Broth can also help in relieving congestion. You can start eating it as soon as you see the symptoms of flu and thus continue to eat until you are really recovered.

Chicken soup:

Chicken soup for flu

This soup is more benefiting if consumed along with Broth for flu. Chicken soup keeps you hydrated and satiated. Chicken soup is rich in iron and protein. Furthermore, you can also add vegetables like carrots, herbs and celery to it. It is one of the nutritional drink that one can relieve while suffering from flu.



It is one of the ancient medicine for variety of illness and diseases. Garlic is a good booster of energy and immune system. It helps in reducing the severity of illness. Therefore, one can eat garlic by adding it to foods that are consumable during flu. You can also eat raw garlic to benefit your health. Regular eating of garlic keeps one from falling sick easily. Further, it also increases the immunity power to fight against unwanted viruses.



Yogurts are good source of protein. Because it aids in increasing the resistance power of body against viruses and diseases. Yogurt also helps in soothing sore throat. Moreover, make sure you don’t add sugar to it.

Vitamin C-Rich Fruits:

Vitamin C-Rich Fruits

Vitamin C is one of the  major triggers of immune system. Thus, it is really important source that your body needs to recover from illness. Consuming vitamin C rich fruits when in flu are proven effective in lowering the symptoms of flu. So here are some of the vitamin C rich fruits are lemon, orange, lime, strawberries, tomatoes and other citrus fruits. Sometimes you can also consume vitamin C supplements to meet your body requirements.

Leafy Greens:

Leafy Greens

There are many leafy greens available in the market that will prevents and protects you from flu. They are rich in nutrients like vitamin C, vitamin E and others. You can consume them raw or with lemon and oil or grind it into fruit smoothie and enhance your taste buds. Therefore, it is considered as one of the best immune boosting foods. Some of the examples of leafy greens are spinach, kale, lettuce and other leafy greens.



Broccoli is considered a powerhouse of nutrition. Because it has almost all the nutrition that is sufficient to keep you healthy and prevent you from falling sick. Consuming Broccoli provides vitamin C, vitamin E, Calcium, fiber, and other nutrients. You can also make broccoli soup, broccoli rice, use it in the salad, etc. One should consume broccoli when returning to normalcy from the flu.


Oat meal

A Hot bowl of oatmeal is really good to soothe your sore throat. One bowl of oatmeal is equal to one bowl of nutrition. Because it is a natural source of immunity booster. Oatmeal is made out of whole dreams. It is a vitamin E-rich food. Further,  it is one of the best food for strengthening your body. While choosing oatmeal one should consider and compare the nutritional value of all available brands.



Eating spicy food that is rich in spices such as pepper, horseradish, etc helps you to keep from congestion or block nose. So, these foods help you breathe better. Also one should avoid eating spicy foods if they have a sore throat because it can worsen the condition. So spices are helpful in reducing the sinus and other headaches. It also prevents chest congestion.

Coconut Water:

Coconut Water

Hydration is essential when you have flu. Flu can drain you from water and electrolytes. Coconut water is one of the best drinks when you are sick. Besides its tasty flavor, it contains electrolytes and glucose essential for restoring hydration. If you have an excessive fever, sweating, vomiting or diarrhea. Coconut water is an essential element of a diet.

Hot Tea:

Hot Tea

It is one of the health-friendly beverages. Hot tea has much natural content that helps in clearing sinuses and headaches.  Although some tea evolves cafe but they are very negligible to cause its side effects. Sipping on tea can keep you hydrated. You can drink tea based on your taste preferences like black tea, hibiscus tea, ginger tea, etc.



Honey is one of the best antibacterial agents. It contains a high amount of antimicrobial compounds. Its antibacterial qualities stimulate the immune system. One can consume honey with warm water, milk, or tea. Honey is really helpful for cough and sore throats. Honey is one of the best hydrating agents.



Ginger is one of the best anti-nausea commodities. It has brought effectively used to reduce flu’s and major other diseases like cancer. Ginger has the quality of anti-inflammatory drugs. It is rich in antioxidants, antimicrobial agents. It is one of the best remedies for nausea. You can use ginger as a portion of raw food or you can add it as a flavouring substance in other foods.



Banana is one of the great food when you are sick. It has a decent amount of calories and nutrients. It is a fruit that is largely recommended for diarrhea and nausea. One of the biggest benefits of bananas is they are fiber-rich fruit.



Avocados are a good source of nutrients like fiber, minerals, vitamins, etc. This food is considered good while you are ill because they provide enough calories and nutrients to fight illness-causing viruses. So, eating avocados can help you relieve your health and aid in speedy recovery.

Foods to avoid while in flu:

Alcohol and caffeine:

Alcohol and caffeine

These drinks lead to dehydration. Staying hydrated is one of the keys to recovering fast from the flu. Consuming alcohol and caffeine-rich drinks can drain your body and worsen your illness. These drinks also lower the immune system.

Greasy foods:

Greasy foods

One should avoid greasy and fried foods when he is suffering from flu. These foods are hard to digest. Normally, these greasy foods are highly saturated which is bad for your health. They may increase vomiting and make your digestive system weaker.

Sugar rich foods:

Sugar rich foods:

Although, you cannot avoid the natural sugar contained in food. But, make sure you avoid adding sugar additionally. Avoid drinking sugary drinks and carbonated drinks. These foods are low in nutrition. Sugary foods inflame your immune system.

Hard and processed foods:

Hard and processed foods

You should avoid eating hard and processed foods. Because these foods are hard to break down and cannot digest easily. These are either fast foods or other instantly available foods that are low in nutrition. It is important to support your body to recover as soon as possible by eating healthy and nutritious food. Therefore, one should not opt to eat hard and processed foods. Hard foods like crackers, chips, and so on should be avoided. Because these foods can increase throat infection and make your health bad.

Junk or fast food:

Junk or fast food

These foods are mouth-watering. It’s normal that you crave tasty and good-smelling foods in illness. Consequently, fast food have an attractive smell and taste but they lack a good volume of nutrients. Eating junk in illness can make you weaker. Generally, fast food joints and other restaurants prepare foods that include MSG powder to make them tastier. This MSG is harmful to health. So, eating outside fast food or junk food harms your health more. Eating these for good taste may end up causing severe illness n

Dairy products:

Dairy products

Milk, cheese, and other dairy products increase the probability of mucus formation in your nose and chest during flu. Hence, you should avoid and not consume dairy products while suffering from flu. These products cause harmful allergens that harm your health further.

Bakery products:

Bakery products

Bakes and cakes are irresistible. But when you have flu, it’s necessary to avoid these foods. Bakery products can cause inflammation. They can also lead to congestion. These foods are high in gluten that may reduce the speed of recovery.

Indian foods suitable for flu:

  • Tulsi tea
  • Mint and ginger tea
  • Turmeric powder milk
  • Khichdi
  • Roti meal
  • Dal rice
  • Sabzi rice
  • Steamed vegetables
  • Lentil soup
  • Curd rice
  • Dalia
  • Poha
  • Idly samba
  • Rasam rice
  • Garlic and ginger rice
  • Broccoli rice
  • Pumpkin sambar rice
  • Kiwi
  • Dragon fruit
  • Citrus fruits and so on.

Nutritional requirements:

To cure flu faster you should eat best foods that help your immune system to be stable and stronger. Everyone loves to stay healthy and sick-free, so to be one, you shall reconsider your diet intake. You should include foods that prevent you from falling ill. If your immunity is strong then no flu or infection would make you ill easily. Here are few list of nutrition that is helpful in boosting your immunity and cure flu-like:

  • Vitamin A
  • Zinc
  • Vitamin B12
  • Protein
  • Vitamin B6
  • Iron
  • Vitamin C
  • Calcium
  • Vitamin D
  • Probiotics
  • Seasoning and spices
  • Hydration and more.

Tips to avoid flu:

Tips to avoid flu

  • Avoid close contact with people who are suffering from flu.
  • One shall stay home and rest, when in flu.
  • Keep your mouth and nose covered to prevent flu from others around you.
  • Wash your hands or sanitize them regularly.
  • Stop touching your eyes, nose, and face often.
  • Exercise or practice yoga regularly.
  • Avoid eating junk and fast food.
  • Practice the habit of brisk walk of minimum 40 minutes a day, to keep you strong and healthy.
  • Eat nutritious food.
  • Include more fruits, vegetables, and lentils in your diet.
  • Drink at least 8 glasses of water.
  • Keep yourself hydrated.
  • Make sure you take a sound sleep.
  • Wake up early.
  • Practice other healthy habits.


There is nothing like the best food for flu, it’s more like foods suitable for the speedy recovery of flu. Flu is caused by influenza viruses. There are basically 3 types of flu. Some of the common symptoms of it are headache, runny nose, cough, congestion, fever, and so on.

The list of foods is unending but there are many foods that are generally eaten during flu. Also, these foods are easily available in nearby stores and markets. You cannot hog on everything because few foods may worsen your health like dairy products, hard foods, processed foods, junk food, alcohol, and more.

Best foods for flu include soups, khichdi, avocados, Vitamin-C rich foods, pumpkin, coconut water, tea, bananas, and more. One should eat greens and leafy veggies. Choose immunity booster foods. Eat fresh foods. Rely on foods that trigger speedy recovery. Therefore, you should consider the proper choice of foods to eat when you are sick, to aid you in recovering from it faster and better.

Thus, these were few ideas of what the actual flu is, how it is caused, precautions that one can take, foods that one should consume, and other foods that one should avoid.


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