Amp Up Your Diet with These 15 Fruits and Veggies to Avoid the Flu This Season

Parsnips are rich in Vitamin C and one of my favorite winter soup ingredients!
Image: Shutterstock

I work in a small office, yet we’ve consistently had at least one person at a time semi-sick for the past few weeks. When I went home for the holidays, a few of my friends and family members were fighting off sickness, and when I got home, I could feel that winter chill trying to sink into my bones. It’s flu season, and I really don’t want to get it. Do you?

Luckily, I’ve thus far been able to stave off the coughs and chills, fevers and tummy aches. I used to always be the first to get sick, but these days it seems like my immune system is a lot stronger. My hypothesis is that my increased level of exercise and healthy eating over last year is at least partially responsible.

While stocking up on Vitamin C supplements can help if you feel a potential flu coming on, my opinion is that it’s best to approach the situation proactively. Give your body the nutrients it needs to be able to fight sickness as soon as it comes on, not just when you finally feel it. These fruits and veggies will give your immune system a much-needed boost and help you avoid the flu this season:

1. Bananas – Vitamin B6
2. Bell Peppers – Vitamin C
3. Broccoli – Iron
4. Cantaloupe – Vitamin A
5. Carrots – Vitamin A
6. Citrus – Vitamin C
7. Green leafy vegetables – Vitamin C, folic acid
8. Kale – Iron
9. Mushrooms (certain varieties) – Vitamin D
10. Papaya – Vitamin C
11. Parsnip – Vitamin C
12. Pumpkin – Vitamin A
13. Spinach – Vitamin E 
14. Squash – Vitamin A
15. Sweet Potatoes – Vitamin A

Can’t find these veggies fresh? Don’t forget that most produce also comes in frozen varieties, which are usually preserved at peak ripeness. Just make sure that there is no added salt, sugar, or other ingredients. Frozen veggies are great for soups, stews, and stir-fry—all lovely, warm winter meals!

As much as I love eggnog, cookies, hot chocolate, and all those delicious comfort foods, they don’t really help my body out when sickness abounds. So, for now, I’m going to be re-adjusting from my holiday food binge and getting back to basics.

Essential Home Remedies: Sinuses

Welcome to the third part of my “Essential Home Remedies” series of articles. I’ve already talked about skincare (here) and stomach problems (here), and today we’re moving up to the head area to talk about sinuses. Got one of these problems? Check out these awesome remedies:

Cold or Flu: Been there, done that. But I never knew that grapefruit could make a difference. Yep, that delicious pink fruit can help you feel way better in no time. Cut a grapefruit into quarters (don’t peel it), place it in a pot filled with water, and heat it to just under a boil. Stir, adding a tablespoon of honey. Pour the mixture into a mug and drink it as a cup of tea. There is vitamin C and flavonoids in the fruit and rind that will help boost your immune system. Plus, the honey and warmth will make your sore throat feel better.

Fresh grapefruit tea will help boost your immune system and make your throat feel better.
Image: prevention.com

Nasal Congestion: The key to getting rid of nasal congestion is getting out any mucus or pollen that might be clogging it up. This can be done using a nasal saline solution from the store, or with a homemade one. Just dissolve a teaspoon of salt in one cup of water, then use a bulb syringe to squirt the liquid up each nostril. This should provide some instant relief, even if it doesn’t make your cold or allergies go away.

Seasonal Allergies: Itchy eyes, runny noses, and sneezing sure have a way of ruining the beautiful spring weather. While there’s no “cure” for seasonal allergies, sufferers can get some relief by using butterbur supplements three times per day. Researchers in Switzerland found that the butterbur worked just as well as antihistamines but didn’t have the side effect of drowsiness.

As with the previous articles on home remedies, these are just suggestions to consider. Before treating yourself, be sure to consult with your doctor or other licensed health professional.