When you are feeling miserable with the flu, food is often the last thing on your mind. Yes, flu (or influenza) causes discomfort often due to symptoms of stuffy nose, fever, achy muscles, and appetite loss due to nausea and sometimes vomiting. However, eating is important to keep up energy so your body can fight off the virus, and unknown to many, certain foods can work to your advantage in reducing the severity and duration of flu symptoms:

1. Ginger
Ginger is one of the best foods proven scientifically to treat common cold and flu symptoms. In fact, several scientific studies establish that ginger’s roots contain anti-inflammatory or pain reducing properties, as well as benefits that boost immunity, soothe sore throat due to it’s naturally antimicrobial properties.

2. Strawberries
Strawberries filled with antioxidants, which, when consumed, help to treat coughs and colds. The specific antioxidant that is found in most strawberries is known as flavonoids. Scientific research conducted by the University of Auckland established that those who consumed strawberries are less likely to catch flu than those who don’t. Instead of waiting to consume cold flu medicines, try drinking fresh strawberry juice or a strawberry smoothie when you feel a flu coming on.

3. Lemons and other citrus fruits
This is the most popular and common fruit that is known to help soothe a sore throat and boost immunity for those with common cold and flu symptoms is lemon. Researchers are constantly looking at the chemical properties within lemon; such as vitamin C, which helps to reduce the severity and length of the common cold. Lemons are also packed with flavonoids, which help soothe a raw throat when mixed with hot water and honey.

4. Chicken soup
You might be wondering what chicken soup has to do with treating flu symptoms. However, the body is easily dehydrated when suffering from flu due to loss of fluids (i.e., sweat, stuffy nose, cough, and mucus). Soup broth not only supplies the fluids that are much needed; when it’s made with a bone broth, like chicken, it’s also nourishing and protein packed to energize the body and immune system. Some researchers even suggest that chicken soup improves tiny hair-like parts within the nasal passage to help protect the body from viruses.

5. Garlic
Ask your mom or grandma about a natural remedy for flu, and they will not fail to mention garlic. Garlic has a reputation as one of the best immunity boosters known to humankind. Several scientific studies ascertain that those who regularly consume garlic are less likely to suffer from flu and cold than those who don’t. So try to incorporate garlic into a variety of weekly dishes (i.e., soups, sauces, casseroles, stir fries, etc.) for it’s immune-boosting benefits.

If you feel like you might catch flu, the above mentioned superfoods can help you reduce flu symptoms or prevent falling victim to the flu altogether. However, if your flu symptoms persist, consult your doctor for further analysis and treatment recommendations (i.e., Fluzone high dose) and other over the counter remedies.