Influenza
Author: Nia Rouseberg
Time for reading: ~2
minutes
Last Updated:
January 27, 2026
CHAPTERS (Table Of Contents)
Influenza is an infectious disease that affects millions of people each year. In order to get through it more easily, we need to eat a whole diet of foods that stimulate immunity and have antiviral action.
Influenza is an acute respiratory viral infection that affects the respiratory tract. It is characterized by continuous mutation. Each new strain is more resistant to antibiotics, and in recent years we have encountered various species, including coronavirus, the current one being COVID-19, as well as influenza B. As with any infectious disease, the increase in immunity and good personal hygiene play a key role in prevention. But since we already have the flu, it is very important to eat well to help our body deal with the virus.
Let's see what to eat with the flu to fight it easier and get back on our feet faster.
Useful anti-influenza foods:
- chicken broth - inhibits the growth of neutrophil cells, which cause inflammation and nasal congestion;
- garlic - contains acillin, which is a "killer" of bacteria, fungi and viruses;
- spices (ginger, cinnamon, mustard, coriander) - increase sweating, which is good at elevated temperatures, also constrict blood vessels, facilitating breathing and swallowing;
- products containing zinc - meat, eggs, seafood, nuts;
- fruits and vegetables with high levels of beta-carotene, folic acid, magnesium (melon, spinach, apricot, asparagus, beets, cauliflower, carrots, mango, pumpkin, pink grapefruit, tomatoes, tangerines, peaches, watermelon, kiwi);
- products-sources of vitamin C - papaya, citrus, orange juice, yellow and red pepper, tomatoes, sweet potatoes;
- products with high content of vitamin E - corn oil, almonds, fish oil, lobster, hazelnuts, saffron oil, peanut oil, sunflower seeds, salmon steak;
- products with flavonoids in the composition - raspberry syrup, lemons, green peppers, grapes, blueberries;
- products with quercetin, concentrated form of bioflavonoids - broccoli, red and yellow onions.
Sample menu:
- First breakfast - semolina porridge with milk, green tea with lemon;
- Second breakfast - 1 soft-boiled egg, rosehip broth;
- Lunch - vegetable cream soup with meat broth, steamed meatballs, rice porridge, mashed compote;
- Afternoon breakfast - baked apple with honey;
- Dinner - steamed fish, mashed potatoes, fruit juice diluted with water;
- Before bedtime - kefir or other yogurt drink.
Harmful products in influenza
Coffee and alcohol are among the products prohibited for consumption during the flu. The reason is the effect of dehydration observed when taking them. It is extremely dangerous, especially with influenza B, in which vomiting is often added to the symptoms.
The sugar contained in sweets and foods also has an unfavorable effect on the body's recovery, because its consumption reduces the activity of leukocytes, which are the main fighters against viruses. For this reason, it is not appropriate to drink juices. The intake of fresh and rye bread, pastries, pastries, fatty broths and soups, fatty meats, sausages and canned food should also be excluded.
- nd tone with the help of 5 mixtures of food products