17 Foods Dietitians Eat To Stay Healthy During Super Flu Season

As cases of the “super flu” soar in the U.S., eating the right food can help your body fight the virus and ease symptoms, dietitians say.

Americans need all the help they can get: Levels of respiratory illness have risen to “very high” or “high” in 42 states, the U.S. Centers for Disease Control reported in its latest update.

The dominant strain is a new variant of influenza A nicknamed the “super flu” — a mutated H3N2 strain called subclade K.

The best way to reduce the risk is to get a flu vaccine every year, avoid close contact with sick people and wash hands often with soap and water, the CDC notes.

Healthy eating matters, too.

No single food can prevent illness, but eating a balanced diet supports the immune system, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.

“Your immune response relies on adequate energy, protein, vitamins, minerals and antioxidants to produce immune cells, antibodies and signaling molecules that help your body recognize and fight viruses,” Rizzo explains.

“A diet rich in whole foods — especially fruits, vegetables, whole grains, legumes, nuts, seeds and quality protein — helps reduce chronic inflammation; supports the gut microbiome, which plays a big role in immunity; and prevents nutrient deficiencies that could weaken immune defenses.”

Certain foods can also help combat symptoms once a person gets sick — soothing a sore throat, for example, adds Lauren Manaker, a registered dietitian in Charleston, South Carolina.

She recommends a holistic approach to flu prevention.

“Diet is one part of the puzzle,” Manaker tells TODAY.com. “I also make a point to prioritize sleep, especially during cold and flu season, to help maintain my body’s health. I exercise, I try and manage my stress level.”

So what do dietitians eat during cold and flu season? Rizzo says she tends to eat the same way all year round for optimal health, but switches up her produce to whatever is in season.

Here are some of the foods she and Manaker include in their diets:

Garlic

Raw garlic contains allicin, a compound that’s been linked to supporting immune health.

Manaker advises people to consume one to two cloves of garlic every day.

Allicin is reduced with cooking, but garlic doesn’t need to be eaten raw to get the benefits — “cooked garlic still has value and is much easier to tolerate,” Rizzo says.

Ginger

Like garlic, ginger contains bioactive compounds with anti-inflammatory and antimicrobial properties, Rizzo notes.

It may help relieve symptoms such as nausea, sore throat and inflammation.

“I use both (ginger and garlic) regularly in cooking, soups, stir-fries, sauces and tea, especially when I feel run down,” she says.

Honey

If Rizzo has a lingering cough, she’ll eat a teaspoon of honey, which has been shown to help soothe the throat.

Honey has “well-established antioxidant and antimicrobial effects,” researchers noted in a study that found honey beat an over-the-counter cough suppressant in relieving children’s nighttime cough.

Tea

“I drink a lot of tea,” Manaker says. “Tea has anti-inflammatory compounds and it’s also soothing. It helps soothe the throat, especially if you have some honey in the mix as well.”

Her preference is black, oolong tea, white or green tea. To ease throat pain, she turns to slippery elm bark tea.

Soup

Both dietitians say soup can be nourishing and hydrating, and helps replenish electrolytes. When Rizzo is feeling sick, she may opt for vegetable broth and noodles. Manaker likes bone broth to get some extra protein.

The steam from a warm bowl of chicken soup can ease congestion, while the fluid prevents dehydration, the National Library of Medicine notes.

Foods With Vitamin C

Vitamin C won’t prevent colds outright for most people, but it’s important for immune cell function and acts as an antioxidant, Rizzo says.

A food-first approach is usually better than taking supplements.

Oranges are the main source people usually think of, but there are many other fruit and vegetable choices. “Vitamin C is one that’s not hard to get in your diet,” Manaker says.

Choices include:

Citrus Fruit

“I like oranges. I like grapefruit. I drink 100% orange juice,” Manaker says.

Rizzo eats citrus in the winter because it’s in season and tastes good, and because there aren’t as many other sweet fruits around.

Berries

Strawberries are an excellent source of vitamin C, as are raspberries, blueberries and blackberries.

Frozen berries are more accessible in winter and less expensive. They’re as nutritious as fresh ones because they’re typically frozen at the peak of freshness.

Besides vitamin C, they’re also packed with anti-inflammatory compounds.

Yellow Bell Peppers

One yellow bell pepper contains 342 milligrams of vitamin C, or about five times more than an orange.

Broccoli

The cruciferous vegetable is packed with vitamin C.

Potatoes

“Surprisingly, potatoes are a source of vitamin C, so we do include potatoes in our diet during the season as well,” Manaker notes.

Foods With Zinc

Zinc plays a key role in immune cell development, wound healing and antiviral defense, Rizzo says.

“Research shows that meeting the recommendation for zinc can help your body get over an illness a little bit quicker. On the other hand, a mild zinc deficiency can impair immune response,” she notes. “I’m a fan of getting zinc from food.”

Choices include:

Meat and Shellfish

Oysters are one of the best ways to get zinc, Manaker says. But in her home, lean meats are her family’s go-to sources.

“Not only are you getting zinc, typically, you’re getting iron, which can also be a good thing, vitamin B12, and then, of course, protein,” she says.

Beans, Nuts and Whole Grains

Rizzo is a vegetarian so her favorite sources of zinc include peanut butter, pumpkin seeds, hemp seeds, almonds, walnuts, cashews, beans, lentils, chickpeas and tofu.

Foods With Omega-3 Fatty Acids

Omega-3 fatty acids have a “significant impact” on the immune system, studies have found.

“They can help combat inflammation, which may help support the body’s ability to combat illness,” Manaker says. “I focus a lot on the healthy fats.”

Foods high in omega-3s include:

Cold Water Fish

Salmon and sardines are on the list, as is tuna, Manaker’s go-to staple. (She’s a paid spokesperson for a tuna brand.)

Walnuts

They’re an excellent plant source of omega-3 fats.