What to Eat When You Have the Flu

The coronavirus pandemic and its drastic effects on the restaurant industry are still at the forefront of everyone's concerns this year, but flu season is fast approaching and shouldn't be forgotten. Thankfully, there's a flu vaccine that can help to protect you and your staff from catching the bug. While getting yourself vaccinated is beneficial, there are also many types of foods with vitamins and minerals that have potent, flu-fighting abilities. Check out our list of some of the best foods for fighting the flu this fall season.

When Is Flu Season?

In the US, flu season occurs every fall and winter. The season usually begins in October, peaks between December and February, and can drag on as late as May. If you're planning to incorporate these healthy, flu-fighting foods into your restaurant's menu, add them in September or October. This way, your customers' and employees' immune systems have time to strengthen before the season begins.

Top 10 Flu Fighting Foods

If you're sick, you may be wondering what to eat when you have the flu. These foods not only help you fight the flu, but they build up your immune system so you can fight off other maladies, such as colds and sore throats. Here are ten of the best foods that you can add to your menu to help fight the flu:

1. Butternut Squash

Butternut squash is known as a superfood because of its excellent health benefits. This squash has anti-inflammatory properties essential for fighting off sickness. Butternut squash has vitamin B6 for nervous and immune system health, dietary fiber for heart health, and potassium to strengthen your bones.

Conveniently, butternut squash is available in October and November, so it's a classic fall food to eat when you have the flu. You can roast butternut squash to bring out its sweetness, or use a spiralizer to create noodles for a low-carb pasta alternative. Butternut squash can also be pureed into a creamy, golden soup that's as comforting as it is nutritious.

2. Carrots

Did you know that carrots play an excellent role in protecting not only our immune systems but also our skin? Beta-carotene, found in carrots, helps in the production of healthy cells in our immune systems and turns into vitamin A that encourages healthy skin. Our skin is the first line of defense against bacteria and viruses, and a healthy skin barrier can prevent you from becoming sick. Carrots are in season in the fall, so it's easy to add fresh, local carrots to your menu as a part of your flu-fighting foods.

3. Berries

Berries of all kinds are a delicious source of vitamins and antioxidants essential for fighting the flu and other diseases. Vitamin C, which is found in many types of berries, can prevent stress from overwhelming our bodies by boosting our immune systems. Blueberries, strawberries, and raspberries are some of the most common berries eaten in the US, but we've also been introduced to superfoods like the goji berry and the acai berry.

The elderberry is believed to boost the immune system and can be brewed into teas or cooked to make syrup or jam. Don't forget about the cranberry! A classic fall fruit, cranberries come into season in October and have a variety of health benefits to help fight the flu.

4. Beets

Beets act as a natural cleanser for the body, eliminating toxins and purifying the liver and bloodstream, which helps you recover from the cold or flu faster. As an added benefit, beets can help fight inflammation in your kidneys, improve your digestion, and keep your blood pressure at a healthy level. When you prep your beets, make sure to set the greens aside for another dish because not only are they edible, they also have their own nutritional benefits.

5. Oranges

Citrus fruits like oranges, lemons, and limes contain high amounts of vitamin C, which can shorten the time you're sick if eaten frequently. Oranges also have 100% of the recommended daily allowance of vitamin C, so you can get all of your vitamins easily.

Besides high levels of vitamin C, oranges help control your blood sugar, strengthen your immune system, and prevent constipation, making them an excellent food option to prevent sickness. Incorporate citrus fruits or fresh-squeezed citrus juices into your menu items this fall.

6. Green Tea

Green tea has a multitude of health benefits, and it's an excellent beverage for both preventing the flu and helping you beat the virus more quickly. Green tea is full of catechins, a type of antioxidant that can help fight off viral infections. Drinking green tea regularly can help reduce the risk of cancer and diabetes and even help you lose weight.

Plus, if you're already sick, drinking green tea can soothe sore throats and give you a boost of energy. As a bonus, green tea matcha powder has the same benefits as the brewed tea and can be added to your recipes for an extra helping of antioxidants.

7. Ginger

If you find yourself trying to treat the common flu symptoms of nausea and body aches, ginger may be the relief you need. Ginger root is often used to reduce nausea in pregnant women, but its anti-inflammatory benefits can also help those who have a cold or the flu. It's also believed that ginger is a natural pain reliever, which can contribute to easing the aches and pains many experience with the flu.

Luckily for patients fighting the flu, it doesn't take much to gain the benefits that ginger provides since it's so concentrated. Use freshly peeled ginger root in tea, soups, or to add zippy flavor to fall desserts.

8. Garlic

Not only can you ward off vampires this Halloween, but garlic will also protect you from the common cold and is one of the best foods for the flu. Garlic, along with many other ingredients found on this list, is packed full of antioxidants which can stimulate your immune system to work harder. In addition to its flu-fighting vitamins, garlic can also help reduce cholesterol levels and help improve heart health.

9. Leafy Greens

It's time to expand your menu to include other types of leafy greens besides the familiar options like kale and spinach. There's a wide world of leafy green vegetables that contain fiber to help with digestion as well as important nutrients like vitamin C and folic acid to support the immune system.

Try introducing collard greens, bok choy, or Swiss chard to your fall menu for a dose of flu-fighting potential. Greens are easy to add to soups and can be sauteed on their own to make a side dish. You can even sneak leafy greens into blended smoothies without altering the taste.

10. Broth

Drinking clear beverages like water, juice, or hot tea is essential for staying hydrated when sick, but broth is another great option. It not only provides a soothing effect for sore throats, but it also contains little fiber content so your body doesn't need to work to digest it. Choose broth instead of stock because it has seasonings that make it more flavorful to sip on its own. Broth is also higher in sodium, which is a benefit in this case since salt helps to keep your system hydrated when fighting off the flu, cold, or other viruses.

Whether you're looking to prevent yourself from catching the flu this season or you want to speed up your recovery, these 10 foods can help. An outbreak among your customers or employees can affect your business, so you should be prepared. Plus, customers may appreciate healthy options and flu-fighting foods on your menu.