Orange
Oranges are one of the fruits richest in vitamin C, with 53 mg of vitamin C per 100 grams (according to data from the United States Department of Agriculture - USDA). Vitamin C helps stimulate the production of white blood cells, helping the body fight the flu virus.
Flu prevention benefits:
Enhances production of anti-viral antibodies.
Reduces duration and severity of flu symptoms.
How to use:
Eat directly or squeeze to get juice to drink every day.
Combine with other fruits to enhance nutrition.
Papaya
Papaya contains 62 mg of vitamin C per 100g, even more than oranges. In addition, this fruit is rich in beta-carotene and the enzyme papain, which helps reduce inflammation and protect the respiratory system (according to research from the US National Institutes of Health - NIH).
Flu prevention benefits:
Reduces inflammation, reducing the risk of respiratory infections.
Improve lung function, reduce cough and phlegm.
How to use:
Eat cooked or make smoothies, combine with yogurt to increase probiotics.
Avoid eating unripe papaya as it can cause stomach irritation.
Kiwi
Kiwi contains 93mg of vitamin C per 100g, higher than oranges and papayas. In addition, this fruit is also rich in vitamin E and antioxidants, which help protect cells from influenza virus attacks (according to research from the University of Otago, New Zealand).
Flu prevention benefits:
Supports the immune system to function more effectively.
Reduces inflammation, helps the body recover quickly after the flu.
How to use:
Eat directly or make fruit salad.
Can be used as juice combined with apple or pineapple.
Pomegranate
Pomegranate is one of the fruits with strong antiviral properties thanks to its polyphenols and flavonoids. According to research from the Oxford Institute of Medicine (UK), pomegranate extract can help prevent the growth of influenza viruses and protect the respiratory system.
Flu prevention benefits:
Prevent influenza viruses from entering body cells.
Reduces respiratory inflammation, helps clear the lungs.
How to use:
Eat pomegranate seeds directly or squeeze juice to drink.
Use with yogurt to increase probiotics.
Banana
Bananas are not only rich in vitamin B6 and potassium, but they also contain prebiotics, which help feed the beneficial bacteria in your gut. According to the Centers for Disease Control and Prevention (CDC), a healthy digestive system plays an important role in boosting immunity and fighting off the flu virus.
Flu prevention benefits:
Supports beneficial intestinal bacteria, helping the body better absorb important nutrients.
Provides quick energy, helps reduce fatigue when having flu.
How to use:
Eat directly or make banana smoothie with almond milk.
Combine with oats or chia seeds to increase nutritional value.
