Health is Wealth! And in order to stay healthy one needs to consume healthy food that does not only help in filling the body with required nutrition but also builds the inner strength to fight with numerous diseases. Especially the ones that are easily communicable, one of them is cold and flu. If you get ill easily then it means that your immune system is weak and lacks in required nutrition. Here we have enlisted the food that is rich in nutrition and you should surely intake. And you know what the best part is, the food enlisted down are also the tastier ones.


We all love fish be it tuna, salmon, and mackerel but did you know these fish are rich sources of omega-3 fatty acids helps in decreasing body’s harmful inflammation. Chronic inflammation is very hazardous for the body as it weakens your immune system and resultantly fails to fight colds and flu along with more severe diseases.


Oyster is rich in Zinc that fights cold strongly. A review of a research published in the Canadian medical journal, 2012 stated that the period of cold symptoms tends to shorten if the recipient is a regular Zinc consumer. If possible one should prevent from taking zinc supplements as it can cause headaches and nausea. So, instead of that one should take the mineral right from their diet. One food to get it from is oyster. It is interesting that oyster consists of more nutrients than any other food. One thing more, one should not consume it raw as it also contains bacteria.


It is time to see garlic more than just a flavor adder. Many of you garlic lover might not know that it is a rich source of allicin. It is a sulphuric compound that manufactures antioxidants when breaks down. A study in journal Advances in Therapy, 2001, found that the people who consumed garlic for 12 weeks managed to ward off cold better than those who consumed a placebo.

Citrus Fruits

Vitamin C not only helps you get a beautiful skin but also helps in reducing the cold symptoms. Though this one is not as beneficial as other food items listed above it slashes the symptoms at least by one day. One can have citrus acid by eating a lemon, orange, and other sour food.


Fennel clears congestion in the chest and does away with the roughness one feels while coughing. One can consume fennel raw or roasted as one likes. But the best way to intake fennel is by having it in your tea it strengthens cold fighting agents of your body.

Yogurt and kefir

Did you know some of the bacteria are actually good for our health? And you can have those bacteria straight out of yogurt. Dr. Anssel says “There are over 10 trillion bacteria living in our gastrointestinal tract, so you want to make sure the good ones outnumber the bad ones.” Now how yogurt which is a cold item itself can prevent the cold? Well, including yogurt in your diet lessens the risk of upper respiratory tract infections.


Those who think a hot cup of tea helps one to get rid of chest congestion and help soothe a sore throat are underestimating its benefits. Regardless of the tea green, black, or white are rich in antioxidants called catechins that imbues an individual with flu-fighting property. Another benefit of catechins is that it prevents the development of cancer and heart diseases.

Red peppers

Red peppers are rich in vitamin C and have about 150miligra of the nutrient. According to Ansel “If you’re sick, you should be eating a lot of vitamin C throughout the day—400 to 500 milligrams.”


Yeah, it is a world known fact that milk consists of almost every nutrient. Vitamin D helps you to have strong bones prevents disease and strengthens the immune system. That is why one should always include milk in their diet.


Mushrooms, be it Portobello, shiitake, White button, and Maitake consists of fiber, vitamins, and potassium. All of them have antioxidants that boost one’s immune. Shiitake has lentinan that contains anticancer properties.

Leafy Greens

You remember your parents stuffing your mouth with green vegetables while chanting their benefits. They were right! The greener the vegetable is the more it is full of nutrients. It also prevents cold from contacting you. One should go for kale or arugula instead of iceberg lettuce. If you have chest congestion then consuming bitter greens can help you a lot.


Blueberries are a very rich source of antioxidants especially if found in wild. A study done in 2007, found out that the berries grown in wild tends to have more antioxidants than any other fresh fruit.

Dark Chocolate

Chocolates are yummy and healthy both. It may interest you to know that pure cocoa is known for having a more disease-fighting antioxidant called polyphenols coupled with Zinc. This is also true that sugar and saturated fat mixed in chocolate too often outdoes the amount of antioxidant that in result lessens its benefits. One should take one-quarter ounce per day of chocolate.