I know by now, you are all tired (or scared!) of the word: FLU.  Even still, I cannot help myself but to bring it up this month for the sake of fighting back.

Yes, fighting back!


Through the amazing power of food!

Hippocrates was not kidding when he said this powerful quote, “Let food be thy medicine and medicine be thy food.” Proven many times over, food naturally and synergistically works within our bodies to boost immunity (and of course many other amazing things).

Each day’s choice of food can only affect your health a little, but over a course of time, those daily choices become amazing rewards or detrimental consequences.  Let’s see what some of the experts say are the best food choices in the fight against the flu and other illnesses and disease.

David Grotto, RD, LDN authored a book called, “101 Foods That Could Save Your Life.”  Of those foods he addresses, I have found the following to be repetitive amongst other experts regarding the power of food and fighting the flu.


They are packed with selenium.  Selenium helps white blood cells produce cytokines and beta glucan, an antimicrobial type of fiber.  Both Cytokines and beta glucan help in the fight against infections.


It contains a phytochemical called allicin, which is an antimicrobial compound.


It contains good bacteria that can help destroy infections naturally.  In addition, it will help with gut integrity and with a healthy gut, you are more capable of fighting off illness.


This power food can provide you with 360 IU of vitamin D with only a 3.5-ounce serving! Vitamin D has been found to be effective in fighting respiratory infections.

Men’s Health magazine has a great article regarding 5 fruits that will help fight the flu.  They are:

  • Apples
  • Bananas
  • Papayas
  • Cranberries
  • Grapefruit

What’s the key component to these foods? Antioxidant power!! And a lot of it!

A local news channel in Dallas, Texas, highlighted a dietitian giving nutrition tips to ward off the flu and the common cold.  Again, the mentionable foods were grapefruit and mushrooms, but she also spoke about the power of ginger and pure cocoa powder.  You can see that segment here.

Yes, food is powerful in and of itself, but let’s not forget about proper hydration and regular exercise.  And of course, we should already be aware of keeping our hands clean and getting enough rest.

So, as a nutrition and fitness expert, and even more importantly, a mother of two school-aged children, what are my final thoughts?

  1. Eat a variety of veggies and fruit daily.
  2. Drink a lot of water, more than your typical ‘8 glasses.’
  3. Get plenty of rest.
  4. Remember, our babies need a healthy momma in order to stay healthy themselves.

For more tips on health and fitness as a busy momma, visit my blog or leave me a comment here.

In addition to the links I provided, I also used the book titled Understanding Nutrition, 14th Ed, by Eleanor Noss Whitney and Sharon Rady Rolfes, for referencing.