Nutrition During the Flu Season

How to protect your body against untimely invaders?
Reading time 3 minutes

As we have separated our roads with summer, we move towards cold winter days, and all have the same concern: how to stay healthy and energetic? The unstable weather conditions open the doors to diseases such as influenza and colds. How can we protect ourselves from viruses that are impatient to enter our bodies? And how can we reduce the time of illness? Fortunately, there are a lot of nutrients that can help us in our battle against untimely invaders! 


It is known that the consumption of proteins is essential for optimal health. Proteins, which are vital for every function of the body, play an active role in both strengthening immune functions and maintaining weight, as they regulate chemical reactions in the body. Great protein sources are:

  • veal and chicken meat
  • organic milk
  • eggs
  • homemade bone broth soup


Healthy fats are one of the essential building blocks for hormonal balance. Fats provide our bodies with high energy because of the vitamins A, D, E, and K they contain. In addition to refining the immune system, an optimal amount of these oils contributes to bone strength and protects the liver. Some of the best sources of healthy fats are:

  • olive oil
  • natural coconut oil
  • avocado
  • krill oil
  • organic milk

Keep in mind that unsaturated and trans fats are not great to the body and should be avoided as much as possible!


There is no need to explain why vegetables are healthy. Here are some plants that will strengthen your immune system:

  • spinach
  • garlic
  • onions
  • broccoli
  • mushrooms
  • green beans
  • peppers
  • red beets



When it comes to protecting your health, tangerines and oranges are usually listed as very nutritionally valuable fruit; however, other fruits work just as well. These fruits are rich in vitamins A, C, E, and act as a powerful antioxidant because of the potassium, selenium, and minerals they contain:

  • grapefruit
  • kiwi
  • banana
  • quince
  • pomegranate
  • grapes
  • raspberries

Herbal Teas

Herbal teas are an excellent choice for regaining the fluid lost during the illness and are an effective treatment for diseases such as colds. Here are plants that contribute to the increase of body resistance:

  • mint
  • daisy
  • nettle leaf
  • ginger
  • rosehip
  • linden.

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