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10 flu fighting foods


Feeling a cold coming on? Determined not to let it interfere with your training? We already gave you some tips on how to fight the flu. But paying attention to what you eat is by far the most effective. So here’s the top 10 foods that will keep your immune system on high alert. Ready to fight any flu that poses as a threat to your progress.

Acai Berry

A small fruit with a big impact. The antioxidants found in these little guys protect our cells from being vulnerable and therefore defend our bodies against viruses and bacteria. With a chemical composition better than most other berries such as strawberries and raspberries, acai berries are the ticket to maintaining a healthy body and defending it against illnesses.


With one cup containing nearly 50% of your daily recommended amount of Vitamin E, not only do they boost your immune system, but almonds also reduce stress, another common cause of the flu.


Full of vitamins A, C and the antioxidant glutathione, broccoli is an immune-boosting basic. The best way to make sure you get enough of it? Swap it for your usual fries and have it as a side dish to accompany your meal.


Vitamin C is necessary for the healthy function of the immune system. So it’s no wonder that kiwi, containing around 50% of the recommended daily vitamin C intake, is sure to help you fight the flu. It’s even been named the world’s healthiest fruit. Don’t take our word for it, try it out for yourself.


Never heard of it? Also known as Barbados cherry, West Indian Cherry and semeruco, acerola is a red cherry-like fruit, high in vitamin C. With it’s high vitamin and mineral content, acerola is used as a vitamin supplement to strengthen the immune system and an ideal ingredient for skin care. Add it to your green smoothie for a citrus-like kick.


Why is ginger so good on a cold day? Not only does it warm you from the inside out, but have you ever noticed that ginger also makes you sweat? This is one of the reasons it’s so good to cure a cold. This type of sweating not only assists in detoxification, it contains a germ-fighting agent which helps fight off infections. So don’t be afraid to add it to anything you feel like. It’s especially good in tea, desserts and curries.


Turmeric, best known as the ingredient used to make curry, is by far one of the healthiest spices you can find. Curcumin, the active ingredient in turmeric is anti-viral, anti-fungal and anti-inflammatory. All of which help boost immunity. Our tip for you: get to work creating your own curry recipes this winter using plenty of turmeric for taste and health reasons. Need inspiration? Try out the shrimp curry in the Freeletics Nutrition Guide.


One of the most well-known superfoods, blueberries do everything from boost your brainpower to improve your skin. So it’s no wonder they also do wonders for the immune system. Together with acai berries and acerola they are ranked no.1 in the world of antioxidants. It’s pretty clear these small, yet powerful berries will surely strengthen your body when fighting against the flu.


The godfather of immune boosting foods. With one clove containing 5 mg of calcium, 12 mg of potassium and over 100 sulfuric compounds, it’s been used for years to prevent everything from the common cold to the plague. Most effective in it’s raw form, don’t be shy adding plenty of garlic to your guacamole this winter.


What makes yoghurt different to other dairy products? The probiotics in yogurt are healthy bacteria that protect our gut and fight disease-causing germs. This in term, helps strengthen the whole immune system overall. Keeping you fighting fit.

Tried these ingredients already? We want to hear your flu fighting recipes. Leave a comment below or send your food pics to

Eat Clean. Train dirty.