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What to eat when you have a cold? Discover the immune-boosting menu of foods that aid in combating cold and flu symptoms.

During cold and flu season, strengthening the resistance and providing enough nutrition is very important. A right and balanced diet can help support your immune system and reduce your disease risk. On the Kamereo blog, we will introduce you to a menu of foods that support the flu, with ingredients that are rich in nutrients and good for the immune system.

Let’s take a look at the menu of 7 dishes to help with colds

1. Chicken stew

Our first dish on the immune-boosting menu combating cold and flu symptoms is chicken stew. This is probably a dish that is not strange to many people and especially when it comes to the flu. Chicken stew soup is rich in nutrients, vitamins and minerals. When combined with herbs, it will form a nutritious dish and is also very easy to eat when the body is exhausted on cold days.

2. Lotus seed rice porridge

Another option you can consider is lotus seed rice porridge – an easy-to-digest and high-fibre dish. Rice porridge combined with lotus seeds creates a light meal and promotes the body’s recovery process when suffering from a cold.

3. Orange and Garlic Juice

Oranges, known as citrus fruits, are a rich source of vitamin C, an important antioxidant that helps boost immunity, fight infections and prevent cancer. In addition, oranges also provide a lot of calcium, potassium, fibre and folate, which help protect bone health, heart and digestive system.

Garlic is a spice with a high sulphur content with antibacterial, anti-inflammatory and anti-aging effects. Garlic also contains many B vitamins, iron, calcium, potassium, manganese, magnesium and phosphorus. Natural orange juice combined with garlic (Or simply with fresh orange juice) helps fight bacteria, strengthens resistance and supports the treatment of colds very well.

Read the article: How to choose delicious fruits for your restaurant?

4. Lemon ginger tea

The 4th on the immune-boosting menu combating cold and flu symptoms is Lemon ginger tea, which is a traditional drink to support health during flu season. Ginger and lemon contain anti-bacterial and anti-inflammatory properties that help soothe flu symptoms.

5. Matcha tea

Matcha tea is a food that you should try because they have many healthful ingredients such as catechins, a powerful antioxidant, L-theanine, an amino acid that helps relax and reduce stress, vitamin C, vitamin K, iron and calcium. These ingredients may help boost immunity and reduce colds by protecting cells from free radical damage, stimulating the immune system, reducing inflammation, and preventing the growth of pathogenic bacteria.

Read more articles: Enhance Your F&B Business with Premium SATOEN Matcha and Houjicha: Japanese Tea Produced in Vietnam at Good Prices on KAMEREO

6. Raw vegetable salad

There is no need to argue that green vegetables are a very supportive food group for the immune system with a large content of fibre and a variety of vitamins. A salad that can flexibly combine seasonings of different vegetables such as kale, spinach, lettuce along with sesame/olive oil and nuts will result in a delicious dish that your body’s immune system will enjoy.

7. Honey Grilled Salmon

Salmon is a rich source of Omega-3 fatty acids, protein, B vitamins, potassium and selenium, which are not only good for the heart and brain, but also help stimulate the immune system and help the body strengthen the resistance system. Honey, with its natural sweetness, has antibacterial and anti-inflammatory properties. Therefore, grilled salmon with honey is a must-try dish when you have the flu.

Read this article: Tips to Store Veggies Longer


Hopefully, with this immune-boosting menu, we wish you to find an easier way to combat cold and flu symptoms. Make sure to choose clean and fresh food, combined with a healthy lifestyle and a balanced diet to maintain good health during cold and flu season. In addition, you can refer to the quality foods being sold on Kamereo’s website here!

Check out more recipes and cooking tips on the Kamereo blog to discover more about food and health. Take care of your body and immune system by choosing foods that support flu and maintaining a healthy diet. Don’t let the flu affect your health and quality of life. Explore the menu of flu-supportive dishes on the Kamereo blog and start implementing a nutritious diet to boost your resistance today!


Note that this article is for informational purposes only and is not a substitute for professional medical advice. If you have any medical or treatment problems, consult your doctor or dietitian before changing your diet.


. “Foods that Boost the Immune System” – Healthline

2. “Nutrition for Cold and Flu” – Academy of Nutrition and Dietetics

3. “The Power of Superfoods” – WebMD

4. “Ginger: Health Benefits and Uses” – Medical News Today

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