Top 5 Flu-Fighting Food Picks


Flu season is in full swing.

To help avoid catching dreaded sniffles, coughs and everything in between aka THE FLU this winter, Rebecca Lewis, RD for HelloFresh shares her top five food picks to boost immunity and ward off the winter blues!

Rebecca says, “Believe it or not, most immune support is based upon the health of the individual. If you eat an adequate healthy diet full of nutrient-dense foods, stay hydrated, and exercise regularly—your ability to fight the common cold and the  flu increases greatly. When you are feeling run down, it is always a good idea UP your intake of fruits and vegetables to replace any critical vitamins and minerals you may be missing in your diet. It’s also important to manage your stress and get enough sleep to keep up your mental energy.”

Rebecca’s Top 5 Flu-Fighting Food Picks:5 Flu-Busting Foods To Fight The Flu! #flu #immuneboosting #antioxidants Click To Tweet

1. Bell Peppers

1 cup of chopped red bell pepper has:

  • 48 calories
  • 524% of our daily recommended vitamin C intake
  • 108% of our daily recommended vitamin A intake
  • Is rich in carotenoids which helps to keep eyes strong
  • Is rich in antioxidant and anti-inflammatory nutrients.
  1. Broccoli

1 cup of chopped broccoli has:

  • 31 calories
  • 135% of our daily recommended vitamin C intake
  • 116% of our daily recommended vitamin K intake
  • Is full of antioxidants to fight off damage in our bodies.
  • Contributes to detoxification in our bodies.
  • Helps to make and maintain healthy teeth, bones, and skin
  1. Strawberries

1 cup of Strawberries has:

  • 47 calories
  • 141% of our daily recommended vitamin C intake
  • 11% of our daily recommended fiber intake
  • Berries are also anti-inflammatory, and since inflammation is a key driver of all chronic diseases, berries help stop that inflammation before it even begins – reducing risk of heart disease, diabetes and cancer.
  1. Salmon

A 6oz fillet has:

  • 354 calories
  • 150% of our daily recommended vitamin D
  • 92% of our daily recommended vitamin B12
  • Salmon is one of very few food sources rich in omega-3 fatty acids – which helps to prevent inflammation in our bodies, supports heart health, boosts mood and brain power, and reduces cancer risk
  1. Sweet Potatoes

1 cup of chopped/cubed sweet potato has:

  • 114 calories
  • 377% of our daily recommended vitamin A intake
  • They are rich in the anti-oxidant beta-carotene
  • Help protect against dry skin (which is the first point of contact to defend the immune system!)


For those seeking a fool-proof way to incorporate these superfoods into their diet this season, HelloFresh has plenty of power-packed recipes coming up this fall and winter:


  • Walnut-Crusted Salmon with Crispy Roasted Broccoli and Pilaf Style Couscous
  • Roasted Sweet Potatoes with Crispy Spiced Chickpeas, Lemony Hummus, and Arugula Salad
  • Quinoa Stuffed Peppers with Goat Cheese, Mushrooms, and Shallot


Might these tips and recipes be a fit for any upcoming winter stories in the works? Complete recipes and photos can be downloaded here.


Rebecca Lewis

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