When you’re struck down with a cold or flu, one of the most effective ways to help your body heal is by fueling it with the right foods.

A well-balanced diet can boost your immune system, reduce inflammation, and provide essential nutrients your body needs to recover. Here are some of the best foods to eat when you’re battling a cold or flu.

1. Chicken Soup

Chicken soup has been a go-to remedy for colds and flu for generations, and for good reason. Not only does it provide much-needed hydration, but it has also been found to have anti-inflammatory properties.

Additionally, the warm broth can help soothe a sore throat and alleviate congestion.

2. Garlic

Garlic is a powerhouse food that can help fight off cold and flu symptoms. It contains a compound called allicin, which has antiviral and antibacterial properties.

Incorporating garlic into your meals or taking a garlic supplement can provide an extra boost to your immune system during illness.

3. Ginger

Ginger is well-known for its ability to ease digestive issues, but it’s also a fantastic food to consume when you’re feeling under the weather.

It has strong anti-inflammatory and antioxidant properties, and it can help relieve congestion and soothe a sore throat. Enjoy ginger in tea form or add it to your meals for an immune-boosting kick.

4. Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are loaded with vitamin C, which is known to strengthen the immune system and fight off cold and flu symptoms. These fruits also provide hydration and have anti-inflammatory properties.

Squeeze some fresh lemon juice into your tea or water, or snack on a juicy orange to reap the benefits.

5. Leafy Greens

Leafy green vegetables, such as spinach, kale, and Swiss chard, are packed with essential vitamins and minerals, including vitamin A, C, and K, which can help boost your immune system.

They are also rich in antioxidants, which can assist in reducing inflammation. Add some leafy greens to your soups, salads, or smoothies for a nutrient-packed meal.

6. Yogurt

Probiotics, the beneficial bacteria found in yogurt, can support a healthy gut and strengthen the immune system. Look for yogurt brands that contain live and active cultures to get the maximum benefit.

You can enjoy it on its own or mix it with fruits and nuts for a delicious and immune-boosting snack.

7. Honey

Honey has been used for centuries to soothe a sore throat and alleviate cough symptoms. It possesses antibacterial and antimicrobial properties, making it a natural remedy for respiratory infections.

Add a spoonful of honey to your tea or mix it with warm water and lemon for a soothing beverage.

8. Turmeric

Turmeric is a vibrant yellow spice that contains a compound called curcumin, known for its powerful anti-inflammatory properties. Incorporating turmeric into your meals can help reduce inflammation and relieve symptoms associated with colds and flu.

Adding it to soups, stews, or golden milk can provide a warming and immune-boosting effect.

9. Berries

Berries, such as strawberries, blueberries, and raspberries, are packed with antioxidants, vitamins, and fiber, making them excellent choices for boosting your immune system.

These delicious fruits can provide an added layer of protection against infections and help reduce inflammation. Enjoy them as a snack, mix them into yogurt, or add them to smoothies.

10. Oatmeal

Oatmeal is a comforting and nutritious breakfast option that can help sustain energy levels during illness. It’s rich in fiber and contains beta-glucan, a type of fiber known for its immune-enhancing properties.

Customize your oatmeal with toppings like berries, honey, or nuts for added nutritional benefits.