What to Eat When You Have the Flu: 10 Foods To Try

Influenza, commonly known as flu, is a viral infection of the respiratory system. The flu can cause symptoms like runny nose, sore throat, cough, headaches, tiredness, fever, vomiting, and diarrhea.

Most people get better in less than two weeks because their immune system is able to fight off the infection. However, flu can worsen in some people, causing complications. The complication risk is higher for people with weaker immune systems, including those who are 65 years or older, people with chronic medical conditions, pregnant people, and children younger than 5 years old. 

Regardless of how strong your immune system is, following a balanced diet while you have the flu can support your immune system. If your immune system has the nutrients it needs, your recovery from the flu might be better.

However, having little or no appetite is common when you have the flu. Therefore, thoughtfully choosing foods with immune benefits is essential—especially if you are eating less than usual.

Here are foods you should consider eating when you have the flu. They are packed with nutrients and can support your immune system as it fights the infection.

The immune system consists of various immune cells, each with specific roles. Some cells kill microbes, which can include viruses that cause the flu. Other cells create long-term immunity by remembering microbes and protecting against them in the future. Vitamin A helps in the development and growth of immune cells.

It’s recommended that adults consume 900 micrograms of vitamin A a day. Foods rich in vitamin A include milk, peppers, mangos, and cantaloupe. Other foods that are good sources of vitamin A include:

• Beef liver: Three ounces of beef liver contains 731% of the daily value of vitamin A.
• Sweet potato: One whole sweet potato contains 156% of the daily value of vitamin A.
• Spinach: A half cup of boiled spinach provides 64% of the daily value for vitamin A.
• Carrots: A half cup of carrots contains 54% of the daily value of vitamin A. 
• Herring: Three ounces of Atlantic herring provides 24% of the daily value of vitamin A. 

Vitamin C is one of the antioxidant vitamins. Antioxidants help eliminate harmful molecules called reactive oxygen species in the body. Some immune cells, like phagocytes, produce reactive oxygen species to kill microbes. However, too many reactive oxygen species can harm the body’s cells. Vitamin C can help protect body cells while immune cells are destroying microbes.

It’s recommended that men consume 90 milligrams of vitamin C and women consume 75 milligrams. Foods that can meet the majority of your daily vitamin C needs include:

• A half cup of red pepper
• One medium orange
• One medium kiwi
• 1 cup of strawberries
• 1 cup of cooked broccoli

Other foods such as tomatoes, spinach, cabbage, cauliflower, potatoes, and green peas also contain solid amounts of vitamin C.

Your immune system needs vitamin D to fight viruses. In fact, while more research is needed to say for certain, an analysis of 10 studies found that vitamin D supplementation can reduce the risk of flu. If you already have the flu, vitamin D may be able to help your immune system in the recovery process. Although, again, more research is needed to confirm this.

The sun is our primary source of vitamin D. Our skin produces the vitamin when exposed to sunlight. However, it’s recommended that adults take in 15 micrograms of vitamin D through their diet each day. There are a few foods, such as eggs and mushrooms, that contain vitamin D. Other foods rich in vitamin D that you might want to consider eating include:

• Cod liver oil: One tablespoon contains 81% of the daily value of vitamin D.
• Trout: Three ounces of trout contain 81% of the daily value of vitamin D.
• Salmon: Three ounces of salmon contain 71% of the daily value of vitamin D.
• Milk: One cup of milk contains 15% of the daily value of vitamin D.

Fermented foods contain probiotics, which are living organisms beneficial to your gut health and immune system. 

Probiotics may support the immune system by improving the gut barrier, secreting protective chemicals, preventing virus attachment, and activating immune cells. Fermented foods include:

Loss of appetite is common with the flu. Soups are especially good for people with decreased appetite during illness since it’s easier to chew and swallow small chunks of food and liquid.

You can also add almost anything to soup, including protein sources like chicken, complex carbohydrates like beans, a squeeze of lemon for vitamin C, and green leafy vegetables for fiber and potassium. 

The soup will be rich in energy, protein, vitamins, and minerals if you include one ingredient from each category: protein, carbohydrates, fats, vegetables, and herbs. You can try:

• Chicken soup
• Potato soup
• Bean and noodle soup
• Vegetable soup

The viruses that cause attack and replicate in the respiratory tract, including the nose, throat, and lungs. Tissues within the tract have barriers made of cells and mucus to prevent infection. Zinc can help maintain these tissue barriers. Zinc is also involved in immune cells’ growth, development, and function.

It’s recommended that women take 9 milligrams of zinc a day and men take 11 milligrams. Foods rich in zinc include:

• Seafood, such as oysters, blue crab, shrimp, sardines
• Meats like beef, pork, and turkey
• Dairy products, including Cheese, milk, and yogurt
• Lentils

Garlic has been used in traditional medicine for thousands of years. Current research seems to support this, as findings show that garlic can help prevent and treat viruses such as the flu.

It’s believed that garlic has a beneficial effect on flu recovery because the herb improves immune response. Garlic contains antiviral molecules called organosulfur compounds. These compounds have been shown to prevent virus entry into cells as well as virus replication.

However, more research is needed to prove garlic’s effectiveness as an antiviral.

Selenium is an antioxidant mineral. It supports the immune system, which can help the body fight viral infections, including influenza.

A daily intake of 55 micrograms of selenium is recommended for adults. Foods that can meet all or a majority of the daily value include:

• Brazil nuts: One ounce, which is about six to eight nuts, can meet nearly 1,000% of the daily value of selenium. Just don’t have too many so you can avoid taking in too much selenium and developing selenium toxicity.
• Seafood: Three ounces of tuna, shrimp, or sardines meet more than 75% of the daily value of selenium. 
• Meats: Beef, pork, turkey, and chicken meet more than 40% of the daily value of selenium.

Other selenium-rich foods are milk, yogurt, cheese, eggs, beans, brown rice, oatmeal, and mushrooms.

Honey can ease symptoms of respiratory infections, such as sore throat and cough. For instance, consuming honey might reduce how frequently you cough and how severe the cough is.

Honey likely has this effect because of its antimicrobial, antioxidant, and anti-inflammatory properties.

To get the benefits of honey, you can add it to your breakfast bowl of oatmeal or drink it with warm water.

Omega-3 fatty acids are associated with antiviral properties. It’s thought that these fatty acids can prevent virus replication. Additionally, omega-3 fatty acids can help reduce inflammation, which gets elevated during infection.

Omega-3 fatty acids are found in:

Nasal congestion and dry mouth are common with the flu. A reduced sense of smell from the congestion and a dry mouth can contribute to a loss of appetite. Having a drink at room temperature or slightly warm can help soothe the throat. You can try drinking:

• 100% fruit juices or smoothies: Although eating whole fruit also provides fiber, fruit juice could be an option to get some vitamins and minerals from fruits and vegetables when you don’t have much of an appetite.
• Tea and green tea: Catechins, a type of antioxidant, found in tea and green tea can have antiviral properties.
• Warm water with lemon and honey: The warm drink paired with vitamin C from lemon and soothing effects of honey can help.
• Electrolyte drinks: People who experience diarrhea can benefit from replenishing the electrolytes lost through their diarrhea. Mixes are sold in pharmacies, but you can make one at home, too.

Your body needs nutrients to fight infections. Consuming nutrient-rich foods can support your immune system and speed up recovery. To make room for these foods when your appetite is lower than usual, try avoiding:

• Fast and highly processed foods: They have poorer nutrient quality.
• High-fat foods: They can upset your digestive system when it’s more fragile.
• Too much caffeine: At higher amounts, caffeine can disturb sleep and contribute to dehydration.

Most people can get better from the flu with some rest and self-care. To help your body, you can:

• Drink plenty of water to stay hydrated.
• Take medication to reduce your fever. This includes Tylenol (acetaminophen) or Advil (ibuprofen).
• Use cough drops or cough syrup.
• Have different layers of blankets available so you can cover yourself or remove layers as needed, based on whether your fever is making you hot or cold.

While most people won’t need them, antivirals are available. These medications can be useful for people with serious cases of the flu or for people with flu symptoms who are at higher risk of flu complications like pneumonia. Besides preventing complications, antivirals can also make your case of flu milder and shorter. They key with antivirals is to start them as soon as possible—within two days of getting sick.

Most people with mild cases of the flu don’t need to see a healthcare provider. If you have the flu and are at increased risk for complications, contact your healthcare provider to see if they have any special advice.

There are some instances where emergency care would be best. Symptoms that may be a sign that immediate care is needed include:

• Shortness of breath or trouble breathing
• Persistent chest or abdominal pain
• No production of urine
• Severe muscle pain and weakness
• Persistent dizziness and confusion
• Fever and cough that improves but returns or worsens

The flu is a viral infection that usually gets better with rest and self-care. Part of that self-care could be eating foods that improve immune health and provide essential nutrients. Foods high in vitamins A, C, and D, as well as foods rich in selenium, zinc, and omega-3 fatty acids, can help with flu recovery. Garlic, honey, soup, and fermented foods can be beneficial too.

Although many nutrients are associated with antiviral properties, it doesn’t mean you will be cured by only eating specific foods. Your body needs energy, protein, fats, vitamins, and minerals to function properly. Instead of focusing on only a few foods, consuming a variety of nutrient-rich foods is essential to get all the required nutrients so that your body can fight off the flu virus and you can start feeling better sooner.