Fight the Flu With Food

It’s that time of year again, the time when the flu virus hits. Getting a flu vaccine every year is important for just about everyone, including people with diabetes. But unfortunately, because there are different strains of the flu, receiving the flu vaccine isn’t a guarantee that you won’t get the flu. Washing your hands often, not touching your face, disinfecting surfaces, and avoiding contact with sick people are other important ways to lower your risk.

Food “flu-fighters”

There’s one other tool in your flu-fighting arsenal, and that’s food. Along with the steps above, you might also be able to fend off the flu by regularly including some of these foods in your eating plan.


Yogurt contains “friendly” bacteria called probiotics that balance out the mix of organisms in your digestive tract and give a boost to your immune system. Make sure to choose yogurt that has the words “contains live and active cultures” on the container. Other sources of probiotics include kefir (a yogurt-like drink), sourdough bread, sauerkraut, and unpasteurized (fresh) pickles.

Chicken soup

Chicken soup is good for more than the soul. Besides the fact that a steaming bowl of soup is warm and goes down easy, chicken soup contains anti-inflammatory ingredients that help fight infection. Homemade is best, but if you’re resorting to the canned variety, go for a lower-sodium version. One study found that in order for soup to do its job, you need to eat it regularly.


It’s hard to say enough good things about almonds, but here’s one more: Almonds contain vitamin E which, in one study, helped older adults fight off colds and other respiratory infections. Vitamin E, besides being an antioxidant, also helps support a healthy immune system. Almond butter and almond oil contain vitamin E, as well, as does wheat germ oil, sunflower oil, and sunflower seeds.

Brazil nuts

Not exactly the most popular nut, Brazil nuts are packed with a mineral called selenium, also needed for a healthy immune system. Researchers at the University of North Carolina, Chapel Hill, found that viruses can mutate and cause even more damage when there is a selenium deficiency. You can get selenium from other foods, too, such as tuna, halibut, mushrooms, eggs, and whole grains.


Drinking tea is a comfort when you’re not feeling well, but it might also keep you from feeling unwell, too. Tea contains powerful antioxidants (polyphenols and catechins, anyone?) that can keep viruses at bay. Green tea may have an edge over other types, but black and oolong can do the job, too.


These luscious legumes contain zinc, another mineral that works to keep our immune systems healthy. The role of zinc in preventing the common cold is still somewhat unclear, but zinc may prevent viruses from multiplying (including that nasty old H3N2 virus). Other foods rich in zinc include oysters, crab, beef, chicken, yogurt, and cashews.


Papayas are bursting with vitamin C, another antioxidant vitamin that promotes a healthy immune system. This tropical fruit is great to eat “as is,” but it also makes a nice addition to salads and salsas. If papaya isn’t your bag, there are plenty of other vitamin-C–rich foods to choose from, including cantaloupe, citrus fruits, bell peppers, and Brussels sprouts.

Even if you do end up getting the flu or a nasty cold, these foods are still helpful and healthful to include in your “sick-day” eating plan, thanks to the powerful nutrients they contain. They may even help get you on the mend so that you’ll be back on your feet before you know it!

Want to learn more about handling the cold or flu with diabetes? Read “Diabetes Sick-Day Management”[1] and “Planning Ahead for Sick Days.”[2]

  1. “Diabetes Sick-Day Management”:
  2. “Planning Ahead for Sick Days.”:

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Amy Campbell: Amy Campbell is the author of Staying Healthy with Diabetes: Nutrition and Meal Planning and a frequent contributor to Diabetes Self-Management and Diabetes & You. She has co-authored several books, including the The Joslin Guide to Diabetes and the American Diabetes Association’s 16 Myths of a “Diabetic Diet,” for which she received a Will Solimene Award of Excellence in Medical Communication and a National Health Information Award in 2000. Amy also developed menus for Fit Not Fat at Forty Plus and co-authored Eat Carbs, Lose Weight with fitness expert Denise Austin. Amy earned a bachelor’s degree in nutrition from Simmons College and a master’s degree in nutrition education from Boston University. In addition to being a Registered Dietitian, she is a Certified Diabetes Educator and a member of the American Dietetic Association, the American Diabetes Association, and the American Association of Diabetes Educators. Amy was formerly a Diabetes and Nutrition Educator at Joslin Diabetes Center, where she was responsible for the development, implementation, and evaluation of disease management programs, including clinical guideline and educational material development, and the development, testing, and implementation of disease management applications. She is currently the Director of Clinical Education Content Development and Training at Good Measures. Amy has developed and conducted training sessions for various disease and case management programs and is a frequent presenter at disease management events.

Disclaimer of Medical Advice: Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information, which comes from qualified medical writers, does not constitute medical advice or recommendation of any kind, and you should not rely on any information contained in such posts or comments to replace consultations with your qualified health care professionals to meet your individual needs.