The Role of Diet

• Although no foods have been shown to specifically prevent influenza, a healthy diet can help keep your immune system functioning at its peak during cold and flu season. Foods rich in phytochemicals---such as fresh fruits and vegetables---are an excellent addition to a flu-prevention diet. Phytochemicals are compounds found only in plant-based foods and are thought to have specific healing properties independent of the plant's nutrient content. Foods rich in phytochemicals include tomatoes, garlic and blueberries.
  
  Yogurt and other fermented dairy products play a key role in strengthening the immune system against illnesses like the flu. According to medicinalfoodnews.com, the bacteria in yogurt increase the number and efficacy of natural killer (NK) cells, which are instrumental in fighting viruses like the flu. When buying yogurt, choose plain, unsweetened brands to avoid the high sugar content of flavored varieties.
  
  While usually recommended during acute illness, chicken noodle soup can be enjoyed any time for its immune-boosting effects. According to webmd.com, chicken soup enhances the ability of cilia in the nasal passages to protect against viruses and bacteria. For best results, choose organic ingredients and add plenty of spices like garlic and cayenne pepper, which are high in immune-stimulating compounds like allicin and capsaicin.
  
  

Herbal Supplements

• Herbs that can be added to foods for their flavor, such as garlic or thyme, are considered supplements when taken in concentrated doses for their healing properties. One such herb is ginger, which can be enjoyed as a food additive, taken in pill form or brewed into tea. According to holisticonline.com, ginger has antiviral and anti-inflammatory properties that make it useful for bolstering the immune system.
  
  Echinacea is one of the most popular herbs for preventing and treating flu symptoms. It has been used for centuries as a natural remedy for conditions ranging from the common cold to menopause and is valued for its immune-stimulating effects. According to umm.edu, echinacea has antiviral, anti-inflammatory and antioxidant properties that may be helpful in reducing the duration of cold and flu symptoms.
  
  Garlic is among the most potent antimicrobial herbs available. According to naturalnews.com, a large dose of garlic taken at the first sign of flu infection can reduce the duration and severity of symptoms. Allicin---a compound in garlic--is responsible for both its healing effects and characteristic smell. Garlic can be eaten whole, taken as a supplement or diced and added to foods for its healing properties.
  
  

General Advice

• While diet and herbal supplements can help keep your immune system strong, they are most effective when used in conjunction with preventive measures that keep the flu virus from entering the body.
  
  Wash your hands frequently using soap and water or an alcohol-based antibacterial soap. Avoid face-to-face contact with people you know are sick, and never share drinks or utensils with infected individuals. If more than one person in your home is sick, it may be advisable to wear a protective mask to prevent contracting the flu.