Fight the flu with these 8 immunity-boosting foods (& drinks)!

In Singapore, there are typically 2 peak flu seasons - from May to July, and from November to January. That leaves us just half of the year “safe” (but not really) from the flu. So, why not build up our immune system to fight these viruses?

Here are 8 immunity-boosting food to help fight the flu and combat flu season! (Psst... they are also good to help build your immune system up to fight against the COVID-19!)

1. Garlic

Garlic has been used for centuries by people for food and for its medicinal properties. Garlic contains many antibacterial and anti-inflammatory properties that are thought to be beneficial to the human body. It contains a compound – Allicin, which has been shown in studies to fight bacteria and viral infections.

2. Broccoli

Broccoli is a rich source of vitamin C and I think many of us already know that vitamin C is a great antioxidant that helps strengthen our body’s immune system. Do you also know that vitamin C plays a part in helping our body produce white blood cells which help protect us against infections? Broccoli also contains indigestible fibre that gut bugs will start feasting on once it reaches the gut, making short-chain fatty acids. This improves gut health and the immune system as a whole. Many of our caterers offer broccoli as one of the options for your vegetable dish. The Orange Lantern Gourmet Kitchen Catering is one of them! Order HERE.

3. Yoghurt

Yoghurt contains lots of nutrients such as calcium that helps give us healthy teeth and bones and vitamin B which may guard us against heart diseases. It is also a great source of probiotics. Probiotics have always been known to ensure overall good gut health. It also boosts the immune system as a whole.

4. Orange

I’m sure many of us already know that oranges contain high levels of vitamin C and nutrients. But did you know? 1 orange can provide us with 130% of our daily vitamin C needs? Besides the fact that vitamin C has shown to fasten the recovery process of the flu, it also boosts our immune system (which we already touched on above!). You can also enjoy all these benefits with a glass of orange cold-pressed juice instead. Order HERE.

5.Spinach

Spinach contains many nutrients and vitamins like vitamin K1, vitamin A, vitamin C, folic acid and more. These different nutrients and vitamins contribute to an immunity boost and our overall health. For example, folic acid is vital for making red blood cells and for the synthesis and repair of DNA/RNA.

6. Green Tea

Green tea contains a plant compound – Epigallocatechin gallate (EGCG) which has lots of positive health impacts. Studies have also shown green tea to be antiviral which helps fight viruses like those in flu as it reduces the ability of viruses to reproduce. On your "cheat days", why not have a Green Tea treat? See them HERE.

7. Ginger Tea

We know many are not a fan of ginger tea but you’ll be amazed by the number of health benefits it brings. Ginger contains anti-inflammatory properties and high levels of antioxidants which helps give your immune system a boost! Besides that, its calming properties help lower your stress and tension.

8. Water

I’m sure many of us are guilty of not drinking sufficient water daily (according to the recommended daily intake). But did you know that not only does drinking water keep us hydrated, it also regulated the body temperature, maintains blood pressure and allows minerals and nutrients to be better absorbed by the body? Also, if you do catch the flu/cold, by drinking plenty of fluids helps you to recover quickly from it. This is because by staying hydrated helps your body replace the water your body loses from sweating (due to fever) and loosens mucus and relieve congestions.

While the above 8 food and drinks have been shown in some studies to help boost your immune system and fight the flu, it is also important to put in place other healthy habits to help boost your immunity. And they include having a balanced diet, exercising regularly and getting adequate sleep. It is also important to maintain good hygiene such as covering our mouths when we cough and washing our hands regularly!

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