The flu is rampant during seasonal changes, and many families are looking for safe and effective ways to protect themselves. Besides vaccines and frequent handwashing, dietary adjustments are also key to fighting viruses. Studies show that certain vegetables are rich in natural antiviral and anti-inflammatory components that can boost your immune system and inhibit bacterial growth. We recommend three vegetables that the flu fears most. Eating them every two days can help reduce the risk of colds for the whole family.
Garlic
Core benefits
- Natural antibacterial and antiviral: Allicin in garlic is rapidly released after crushing, inhibiting the replication of the influenza virus.
- Enhances immune cell activity: Promotes the function of macrophages and NK cells, enabling the body to clear invading pathogens more quickly.
- Anti-inflammatory effect: Reduces inflammatory responses in the respiratory mucosa, alleviating symptoms such as cough and sore throat.
Consumption suggestions
- Daily intake: Eat 1-2 cloves raw or add to dishes during cooking.
- Best pairings: Garlic broccoli, garlic chicken breast, and cucumber salad with garlic dressing.
- Note: Taking garlic on an empty stomach enhances absorption, but those with excessive stomach acid should dilute it with warm water before consuming.
Ginger
Core benefits
- Antiviral activity: Gingerol and shogaol have a direct inhibitory effect on the influenza virus.
- Warming and dispelling cold: Helps improve blood circulation, increases local temperature, and prevents viruses from multiplying in cold environments.
- Expectorant and cough suppressant: Soothes the respiratory tract mucosa and relieves cough and nasal congestion
Dietary recommendations
- Daily intake: Approximately 10-15 grams (about 2-3 slices of fresh ginger). It can be sliced, diced, or juiced.
- Best pairings: Ginger tea (hot water, ginger slices, honey), ginger-and-scallion scrambled eggs, ginger-flavored vegetable soup.
- Note: People with a hot stomach constitution should avoid consuming large quantities of ginger on an empty stomach. It can be stewed with red dates and goji berries.
Broccoli
Core benefits
- Rich in glucosinolates: These are converted into isothiocyanates in the body, which have potent antiviral and antibacterial effects.
- High in vitamin C and carotenoids: Helps the immune system produce more antibodies.
- Dietary fiber: Promotes intestinal health and indirectly enhances immunity.
Dietary recommendations
- Daily intake: Approximately 150-200 grams (about half a medium-sized broccoli).
- Best cooking methods: Steam until slightly tender, retaining the vibrant green color, and serve with a small amount of olive oil or minced garlic, or make into broccoli cream soup.
- Note: Avoid prolonged high-temperature frying to prevent the destruction of its antioxidant components.
How to plan an ‘Every Other Day’ meal
Here are examples.
| Day | Breakfast | Lunch | Dinner | Tips |
|---|---|---|---|---|
| 1 | Ginger tea + whole wheat bread | Garlic broccoli + chicken breast | Ginger and red date soup | Consume garlic in moderation to avoid excessive amounts and prevent stomach discomfort. |
| 2 | Oatmeal + a small amount of nuts | Garlic shrimp stir-fried with broccoli | Ginger beef soup | Garlic broccoli, scrambled eggs |
| 3 | Hot water + honey and ginger slices | Broccoli and beef cubes | Garlic cucumber salad + steamed fish | Keep meals light to avoid fatiguing the immune system. |
| 4 | Ginger and red date millet porridge | Garlic, broccoli, scrambled eggs | Ginger vegetable soup | Dinner should mainly consist of hot soup, which helps improve sleep quality. |
Tips:
- Vegetables should be steamed, stir-fried quickly, or simmered for a short time to avoid destroying active ingredients during prolonged high-temperature cooking.
- Seasoning should be light, with less salt and soy sauce, to avoid burdening the immune system.
- This is a 4-day cycle. You can adjust the main dishes and protein sources according to your taste.
Conclusion
During flu season, in addition to vaccines and personal hygiene, dietary adjustments are the most natural and lasting line of defense. Garlic, ginger, and broccoli — these three “flu-fighting” vegetables — with their powerful antiviral, anti-inflammatory, and immune-boosting effects, when consumed regularly every other day, can help your family stay healthy and avoid colds.
Translated by Patty Zhang and edited by Amanda
Follow us on X, Facebook, or Pinterest
