Diet gun

The flu, also called seasonal influenza, is a respiratory disease caused by viruses. With symptoms such as fever, headache and exhaustion, it is easily transmitted from person to person through respiratory droplets.

When we have the flu, we may not have an appetite for food. In order to regain our strength, we must pay attention to our diet so that it contains the nutrients needed for this purpose.


10 foods and food groups that should be in our choices when we have the flu are the following:

1. Broths

Meat, chicken or vegetable broths help prevent dehydration and because they are warm, they help soothe a sore throat and relieve possible nasal congestion.

2. Chicken Soup

Chicken soup containing carrots, celery is rich in protein, vitamin C, vitamin A, zinc and carbohydrates (if it also contains a little rice)

3. Foods with vitamin D

Vitamin D contributes to the functioning of the immune system and its deficiency has been associated with respiratory infections.

It is mainly found in salmon, sardines, tuna, egg yolk and mushrooms.

4. Foods with vitamin C

Vitamin C is essential for strengthening your immune system.

It is mainly found in hot chili peppers, broccoli & cauliflower, cabbage, garlic, fronds (carrot greens), tomatoes, kiwi, strawberries, oranges, lemons.

5. Foods containing zinc

Zinc helps in the production of T-lymphocytes, which play an important role in the body’s defense against colds.

It is mainly contained in meat, shellfish, beans, eggs and mushrooms.

6. Green vegetables

Spinach, kale, and other leafy greens are sources of vitamins A, C, E, and K.

7. Broccoli

Broccoli contains vitamins C and E that boost the immune system.

8. Oats

Oats contain iron, copper, selenium, and zinc that boost the immune system.

9. Yogurt

Yogurt is a good natural source of probiotics. Probiotics are “good” bacteria that help support the immune system.

10. Garlic

Garlic has antiviral properties and can help prevent the spread of viral infections and help them recover faster.


5 foods and food groups to avoid when you have the flu are the following:

1. High-fat foods

High-fat foods are difficult to digest and can cause discomfort and bloating.

2. Sweets

Sweets are empty calories, not useful during a period when the body needs attention to recover from the illness.

3. Processed foods

Processed foods contain few nutrients, except for calories, and should not be consumed.

4. Milk

Milk can cause indigestion, bloating, and gas.

5.Alcohol

Alcohol can create inflammation, can reduce white blood cells (which are partly responsible for the body’s defense), dehydrates the body, increases histamine (which can worsen possible nasal congestion).