Body & Mind

Flu? Then you should eat this

By Ella | #!31Thu, 02 Oct 2025 06:15:37 +0200+02:003731#31Thu, 02 Oct 2025 06:15:37 +0200+02:00-6Europe/Amsterdam3131Europe/Amsterdam202531 02am31am-31Thu, 02 Oct 2025 06:15:37 +0200+02:006Europe/Amsterdam3131Europe/Amsterdam2025312025Thu, 02 Oct 2025 06:15:37 +02001561510amThursday=9#!31Thu, 02 Oct 2025 06:15:37 +0200+02:00Europe/Amsterdam10#10-02-2025#!31Thu, 02 Oct 2025 06:15:37 +0200+02:003731#/31Thu, 02 Oct 2025 06:15:37 +0200+02:00-6Europe/Amsterdam3131Europe/Amsterdam202531#!31Thu, 02 Oct 2025 06:15:37 +0200+02:00Europe/Amsterdam10#

Blair Waldorf from Gossip Girl is sick in bed, fitting with tips on what you can eat when you have the flu

The flu season has arrived again and everyone in the editorial office is sick and sniffling. Of course, we want to recover as quickly as possible, but what else can we do besides getting enough sleep (and downing paracetamol and Citrosan)? You guessed it: getting the right nutrition.

bridget jones scene of her eating ice cream with a duvet around her body

Because despite the fact that you may have little appetite when you have the flu, it is crucial to get good nutrients. In fact, they will help you recover faster. Therefore, I have created an overview below of what you should eat when you are sick. So are you reading this sniffling from bed? Make sure you have these natural flu fighters at home:

1. Chicken soup
Old-fashioned chicken soup remains a magical remedy to get rid of your flu. It helps with a sore throat and can reduce coughing, exactly what we need. Chicken soup contains proteins, vitamins, and minerals and ensures that you do not dehydrate. Also important: it tastes delicious.

2. Garlic
I understand that this is not the first thing you think of when you are sick, but garlic is a natural antibacterial agent that contains allicin. This is a substance that thins the mucus in your nose and soothes the inflammation of your airways. Definitely worth adding some extra cloves to your meal when you're not feeling well.

3. Avocados
Good news: we can still enjoy that delicious avocado toast during flu season. Avocados actually promote our immune system and can reduce inflammation. A nice bonus is the soft texture, which makes it easy to eat when we have a sore throat.

4. Ginger
Ginger is an absolute lifesaver: it has anti-inflammatory properties, combats nausea, soothes the throat, and helps reduce colds. Personally, I am a big fan of a ginger shot, but if you find that too intense, you can of course start with ginger tea. And while you're at it, add some soothing honey for your throat.

5. Coconut water
Coconut water is the golden tip against dehydration. Coconut water contains a lot of moisture, which keeps your body hydrated. Additionally, it is rich in vitamins, minerals, and antioxidants. It's no wonder I drink this on rough days.

6. Mushrooms
Mushrooms contain cytokines, which are small proteins that support the immune system. They ensure that the immune system can sound the alarm when something is wrong and can go back into ’rest mode‘ when the danger has passed. Well, maybe add some mushrooms to your chicken soup right away.

7. Bell peppers
Bell peppers are full of an antioxidant called quercetin, which fights viruses and infections. It prevents a virus from multiplying and repairs damaged tissue. Additionally, bell peppers are packed with vitamin C, which helps against colds. Another little wonder.

Sources: huffpost, NLbewustgezond, ahealtylife