The flu is a highly infectious respiratory illness caused by the influenza virus. It spreads easily from person to person, especially in crowded places like schools, offices, and public transportation.

Symptoms of the flu include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills, and fatigue. While there is no cure for the flu, there are many dietary ingredients that can help boost your immune system and reduce your risk of getting sick. In this article, we will discuss 30 such ingredients that can combat the flu.

1. Vitamin C

Vitamin C is a powerful antioxidant that helps boost your immune system and fight off infections. It is found in many fruits and vegetables, including oranges, grapefruits, kiwis, strawberries, bell peppers, broccoli, and spinach.

Eating foods rich in vitamin C can help reduce the severity and duration of the flu.

2. Zinc

Zinc is an essential mineral that supports immune function and helps fight off viruses and bacteria. It is found in many foods, including oysters, beef, pork, chicken, beans, nuts, and whole grains.

Taking zinc supplements or eating zinc-rich foods may help reduce the risk and duration of the flu.

3. Vitamin D

Vitamin D is a fat-soluble nutrient that plays a key role in immune function and bone health. It is produced by your skin when exposed to sunlight and is also found in fatty fish, eggs, and fortified foods like milk and cereal.

Low levels of vitamin D are associated with increased risk of respiratory infections, including the flu.

4. Elderberry

Elderberry is a fruit that has been used for centuries to treat colds, flu, and other respiratory infections. It contains powerful antioxidants called anthocyanins that help boost immune function and reduce inflammation.

Elderberry extract is available in supplement form and can be taken to reduce the severity and duration of the flu.

5. Echinacea

Echinacea is a plant that is commonly used to prevent and treat colds, flu, and other respiratory infections. It contains compounds that stimulate the immune system and reduce inflammation.

Echinacea supplements can be taken to reduce the risk and severity of the flu.

6. Ginger

Ginger is a root herb that has been used medicinally for thousands of years. It has anti-inflammatory and antioxidant properties that help boost immune function and reduce inflammation.

Ginger can be consumed in many forms, including fresh, dried, powdered, or as a tea.

7. Turmeric

Turmeric is a spice that is widely used in Indian and Ayurvedic cuisine. It contains a compound called curcumin, which has anti-inflammatory and antioxidant properties.

Turmeric can be added to many dishes or consumed as a supplement to boost immune function and reduce inflammation.

8. Garlic

Garlic is a pungent bulb that has been used for its medicinal properties for centuries. It contains compounds that have antibacterial and antiviral properties and can help boost immune function.

Garlic can be added to many dishes or consumed in supplement form.

9. Honey

Honey is a natural sweetener that has antimicrobial and anti-inflammatory properties. It can help soothe sore throats and coughs and boost immune function. Raw honey is best and can be added to tea or consumed on its own.

10. Cinnamon

Cinnamon is a spice that is commonly used in many dishes and beverages. It has anti-inflammatory and antioxidant properties that can help boost immune function and reduce inflammation. Cinnamon can be added to many dishes or consumed as a supplement.

11. Green Tea

Green tea is a popular beverage that is packed with antioxidants called catechins. These antioxidants help boost immune function and reduce inflammation. Green tea can also help soothe sore throats and coughs.

12. Licorice Root

Licorice root is a plant that has been used in traditional medicine to treat colds, flu, and other respiratory infections. It contains compounds that have anti-inflammatory and antiviral properties and can help boost immune function.

Licorice root can be consumed as a tea or in supplement form.

13. Probiotics

Probiotics are beneficial bacteria that live in your gut and help support immune function. They are found in many fermented foods, including yogurt, kefir, kimchi, sauerkraut, and miso.

Taking probiotic supplements or consuming probiotic-rich foods can help reduce the risk of the flu.

14. Vitamin A

Vitamin A is a fat-soluble nutrient that plays a key role in immune function and vision. It is found in many foods, including spinach, sweet potatoes, carrots, and liver.

Eating foods rich in vitamin A can help boost immune function and reduce the risk of the flu.

15. Vitamin E

Vitamin E is a fat-soluble nutrient that has antioxidant properties. It is found in many foods, including nuts, seeds, leafy greens, and fortified cereals. Eating foods rich in vitamin E can help boost immune function and reduce inflammation.

16. N-acetylcysteine

N-acetylcysteine (NAC) is a supplement that is commonly used to treat respiratory conditions like bronchitis and influenza. It works by thinning mucus in the lungs and reducing inflammation.

NAC can be taken in supplement form to reduce the severity and duration of the flu.

17. Vitamin B6

Vitamin B6 is a water-soluble nutrient that plays a key role in immune function and energy metabolism. It is found in many foods, including chicken, fish, potatoes, bananas, and fortified cereals.

Eating foods rich in vitamin B6 can help boost immune function and reduce the risk of the flu.

18. Quercetin

Quercetin is a flavonoid that has anti-inflammatory and antioxidant properties. It is found in many foods, including onions, apples, berries, and leafy greens.

Taking quercetin supplements or eating quercetin-rich foods may help reduce the severity and duration of the flu.

19. Ginkgo Biloba

Ginkgo Biloba is a tree that has been used in traditional medicine to treat respiratory conditions like asthma and bronchitis. It contains compounds that have anti-inflammatory and antioxidant properties and can help boost immune function.

Ginkgo biloba supplements can be taken to reduce the severity and duration of the flu.

20. Astragalus

Astragalus is a plant that has been used in traditional Chinese medicine for centuries to boost immune function and reduce inflammation. It contains compounds that have antiviral and antibacterial properties and can help reduce the risk of the flu.

Astragalus supplements can be taken to boost immune function.

21. Olive Leaf Extract

Olive leaf extract is a supplement that is derived from the leaves of the olive tree. It contains compounds that have antimicrobial, anti-inflammatory, and antioxidant properties and can help boost immune function.

Olive leaf extract can be taken to reduce the severity and duration of the flu.

22. Andrographis

Andrographis is a plant that has been used in traditional Ayurvedic medicine to treat colds, flu, and other respiratory infections. It contains compounds that have anti-inflammatory and antiviral properties and can help boost immune function.

Andrographis supplements can be taken to reduce the severity and duration of the flu.

23. Beta-Glucan

Beta-glucan is a type of soluble fiber that is found in many foods, including oats, barley, mushrooms, and seaweed. It has immune-boosting properties and can help reduce the risk and severity of the flu.

Beta-glucan supplements can also be taken to boost immune function.

24. Resveratrol

Resveratrol is a polyphenol that is found in grapes, berries, and peanuts. It has antioxidant and anti-inflammatory properties and can help boost immune function. Resveratrol supplements can be taken to reduce the risk of the flu.

25. Zinc Lozenges

Zinc lozenges are a popular remedy for the common cold and flu. They work by coating the throat and reducing the severity of coughs and sore throats. Zinc lozenges can also help boost immune function and reduce the duration of the flu.

26. Vitamin B12

Vitamin B12 is a water-soluble nutrient that plays a key role in immune function and energy metabolism. It is found in many foods, including meat, fish, eggs, and fortified cereals.

Eating foods rich in vitamin B12 can help boost immune function and reduce the risk of the flu.

27. Selenium

Selenium is a trace mineral that is found in many foods, including nuts, seeds, seafood, and poultry. It has antioxidant properties and can help boost immune function and reduce inflammation.

Selenium supplements can also be taken to reduce the risk of the flu.

28. Vitamin K

Vitamin K is a fat-soluble nutrient that plays a key role in blood clotting and bone health. It is found in many foods, including leafy greens, broccoli, and Brussels sprouts.

Eating foods rich in vitamin K can help boost immune function and reduce the risk of the flu.

29. L-Theanine

L-Theanine is an amino acid that is found in green tea. It has calming properties and can help reduce stress and anxiety, which can weaken the immune system. L-Theanine supplements can be taken to support immune function.

30. Vitamin B9

Vitamin B9, also known as folic acid, is a water-soluble nutrient that is essential for cell growth and division. It is found in many foods, including leafy greens, asparagus, and fortified cereals.

Eating foods rich in vitamin B9 can help boost immune function and reduce the risk of the flu.