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Savory Power Foods to Boost Immunity and Fight Flu

By Sandy Schroeder

This year’s onslaught of flu and colds is hitting much harder than usual. To help keep you and your family healthy and well you may want to add these immune-boosting power foods to your menu. No one can guarantee that you will not catch the flu or colds, but these foods are good first choices to help fight the battle. As always, check with your doctor when you are changing your diet.

Cook with garlic - Fight infection and bacteria with garlic powder or cloves added to meat loaves, chili, and soups. Garlic may also help reduce blood pressure.

Bell pepper boost - Red bell peppers deliver the highest amount of Vitamin C, plus capsaicin, which eases pain and reduces inflammation. Add strips to veggie pizzas or lasagna, chop into soups, or serve raw with dips.

Get spinach’s power punch - Mix cooked spinach into omelets or chop fresh leaves into your salads to collect your share of iron, magnesium, potassium, Vitamins A, B6 and C.

Snack on almonds - Choose almonds to reduce hunger, boost immunity, spark brainpower and reduce risk of Alzheimer’s. A half-cup delivers 100 percent of the daily requirement for Vitamin E, which helps protect the heart and fight off cancer.

Choose pomegranate juice – This juice helps fight off colds and viruses as it improves health, soothes skin, and helps prevent dark spots.  Create a powerhouse spritzer with pomegranate and elderberry juices, sparkling water and a dash of apple cider vinegar.

Flavor up with turmeric – Get a solid anti-inflammatory antioxidant boost, adding this spice to soups, juices, milk or dressings. It may also help fight sadness, and soothe pain, thereby providing a mental and physical lift.  

Bring It All Together

Create a powerhouse soup mixing turmeric, yogurt, garlic, cayenne pepper into a rich Vitamin A-loaded sweet potato and carrot soup from

Golden Vegetable Soup from

(Four servings in 40 minutes)



  • 1 teaspoon extra virgin olive oil
  • 1 small chopped white onion
  • 2 cloves garlic minced
  • 1 inch ginger peeled and sliced
  • A half teaspoon of ground turmeric
  • A half teaspoon of ground cumin
  • 1 eighth teaspoon cayenne pepper (to taste)
  • 2 large organic carrots, scrubbed and chopped
  • 1 small peeled and chopped green apple
  • 1 cup frozen sweet potato chunks
  • 32 ounces chicken bone broth
  • 2 tablespoons fresh lemon juice
  • 1 quarter cup plain yogurt
  • 1 tablespoon chopped green onions


In a large, heavy pot, heat olive oil on medium-low. Cook onions until soft and clear. Cook garlic and ginger until golden and fragrant, about 30 seconds. Stir in turmeric, cumin, and cayenne. Add carrots, apple, potato chunks and bone broth. Cover and simmer for 30 minutes until soft. Puree in blender. Stir in lemon juice. Pour into bowls. Swirl in yogurt. Top with green onions and sprinkle with cayenne if desired. 

Don't be afraid to be creative; adding new flavors to your diet could help you survive the cold and flu season!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in North Richland Hills, Tex.

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