The changes in seasons bring about a host of respiratory illnesses, including cold and flu, that require prior preparation to keep the symptoms under check. The most beneficial thing that can be done to prevent these conditions is to frequently wash your hands and build your immunity by having a nutrition-enriched meal plan. There are multiple varieties of superfoods that help in building immunity and fighting off infections. Here’s they are:

1. Garlic
The first in the list of cold and flu superfoods is the flavor-enhancing ingredient, garlic. The superfood, in its raw form, contains allicin that proves antibacterial, antifungal, and antibiotics for the body. Additionally, the allium group vegetable also helps eliminate toxins from the body and strengthens immunity by relieving the symptoms of cold and flu. Moreover, garlic is rich in manganese and vitamin C that aid in the quick recovery of the disease and prevent its recurrence.

2. Citrus fruits
Lemon and oranges are cold and flu superfoods that aid in better management of the condition. This is because these fruits are rich in vitamin C that aids in structuring and maintaining the overall immune system. Additionally, citrus fruits also hinder the growth of bacteria, lower inflammation and pain, and aid in maintaining the pH level of the body so that better recovery takes place. Furthermore, lemon, when added with water, aids in hydration and restores the electrolytes lost due to cold or flu.

3. Ginger
The root is recognized as a powerful antioxidant that enhances sweating to eliminate toxins from the body. Ginger also proves anti-inflammatory and assists in relieving pain and congestion caused due to cold and flu. Furthermore, fresh ginger can hinder the production of bacteria in the body, fight off infections, and boost the overall immune system.

4. Berries
The cold and flu superfoods category remains incomplete without the mention of berries like strawberries, raspberries, and blueberries. Berries are delicious, and they are also a rich source of antioxidants that are necessary to fight flu and other types of diseases. Furthermore, it also contains a surplus amount of vitamins that aid in strengthening the overall immune system so that symptoms of cold and flu subside.

5. Raw honey
The superfood is recognized for its excellent anti-inflammatory and anti-microbial properties that aid in fighting off the disease with ease. Additionally, it also helps in soothing the throat, improving the immune system, and boosting antioxidants, and disease-fighting polyphenols in the blood, so that swift recovery takes place.

Adopting these cold and flu superfoods as part of your meals will help keep the immune system healthy and lower the duration of the illness. However, always consult a doctor, as some people may be allergic to certain foods.