Best and Worst foods to eat during cold and flu season.

The Best and Worst Foods For Cold and Flu Season (plus 3 bonus tips)

It is that time again! The dreaded cold and flu season. Are you prepared?

Don’t put your trust in the flu shot…the absolute best way to defeat the cold and flu this season is to have a stellar immune system. 

How can I get my immune system in tip top shape for cold and flu season?

Simple answer: Watch what you eat!

Here are the top worst foods for cold and flu season:

  • Refined Sugars 
  • Refined Flour
  • Hydrogenated Oils
  • Preservatives and anything Artificial

Here are the top best foods for cold and flu season:

  • Garlic
  • Tumeric
  • Onion
  • Thyme
  • Bone Broth 
  • Fermented Food (kefir, amasai, sauerkraut, etc)
  • Raw Honey
  • Pumpkin Seeds (high in zinc)
  • Apple Cidar Vinegar (DAILY–Bragg’s is a great one)

And don’t forget to Hydrate Hydrate Hydrate!

On top of watching what you eat it would be wise to invest in some supplements and essential oils as well.

BONUS #1 – Best Supplements for cold and flu season:

The classics: elderberry syrup, zinc, echinacea, goldenseal, vitamin C.

The heavyweights:

Here is a list of the top immune boosting supplements Youngevity has to offer (and similar supplements are available by other companies as well):

1. RVB300 – Beta 3-D Glucan

Youngevity RVB300The biologically most relevant immunomodulator*” just got better! A standardized, proprietary blend of Beta 1, 3-D Glucan, Resveratrol and Vitamin C that provides the most studied and proven immune supplement support for your everyday immune system needs. 60 capsules.

This is suitable for children as well. It is suggested that for children you use the RVB300 open the capsule and pour a small amount in with a spoon full of applesauce or yogurt. Children should not get the full dose. A small amount will do the trick! (and its patent pending.)

2. Good Herbs – Respiratory Support
Respiratory Support - Good Herbs - YoungevityRespiratory Support contains a proprietary herbal blend of organic or wild-crafted herbs that help support healthy lungs and bronchi for a healthy respiratory and immune system.
Good Herbs Respiratory Support is made with pure, unaltered, chemical-free natural herbs that provide respiratory health support. Your respiratory system includes airways, lungs, blood vessels, and muscles that work together in order for you to breathe. Respiratory Support contains a proprietary herbal blend of organic or wild-crafted herbs that help support healthy lungs and bronchi for a healthy respiratory and immune system. Formula: GARLIC, MULLEIN, OATSTRAW, BLESSED THISTLE, ELECAMPANE, MARSHMALLOW, BUGLEWEED, YERBA SANTA.

3. Healing America- Flu Buster and Immunity Plus
Healing America - Flu BusterFlu Buster-An immune-boosting blend of wild-crafted and organically grown herbs. Contains Garlic Ginger Horseradish Onions and Habanero Juice in Vinegar. This product is processed using a proprietary brewing process making it 50-100% stronger than any similar formulation on the market!* SUGGESTED USE: 1-2 droppers in 2 oz. of juice three times a day.
Immunity Plus-This all natural immune support formula contains Echinacea Pau D’Arco Summa and Health-promoting Mushroom Complex (Reishi Maitake Cordyceps).* Processed using a proprietary brewing process making it 50-100% stronger than any similar formulation on the market! SUGGESTED USE: 2-4 droppers in 2 oz. of juice once a day 2-3 weeks a month.


BONUS #2 – Best essential oils for cold and flu season

I happen to use Ancient Legacy Essential Oils, this is absolutely my favorite way to boost immunity and treat respiratory illnesses. Click here to visit the Youngevity Essential Oils Store.

For over all immune support:
Adults and kids 10+:
1st Defense Blend
To use: 2 or three drops in a diffuser for 15-30 minutes 3 times daily or in the morning rub 1 drop of oil on the soles of your feet. You may need to dilute in a carrier oil such as grapeseed or jojoba. I prefer coconut oil. link

Children 10 to 2:
To Be Well Blend
To use: dilute one drop in carrier oil and rub on the soles of feet daily or use 2-3 drops in a diffuser twice daily. link

Breathing and Resp. Support:
Adults: Choose one, blend a few or alternate the following:

  • Ravensara – can be used in diffuser, on soles of feet, or rubbed on the lung area
  • Eucalyptus Radiata – the most gentle Eucalyptus oil, diffuse, dilute in carrier oil and rub on soles of feet or make a bath soak with Dead Sea Salt.
  • Eucalyptus Globulous – strongest of the Eucalyptus oils, diffuse or use in a bath soak with Dead Sea Salt.
  • Peppermint – blends well with other oils in a diffuser or can be used alone
  • Breath of life blend- diffuse, or rub on soles of feet with carrier oil.

Children of all ages:

  • Ravensara – diffuse 2-3 drops or can be diluted in carrier oil and rubbed on soles of feet and lung area
  • Eucalyptus Radiata – diffuse 2-3 drops or for children 2+ rub 1 drop on soles of feet. (will also help bring down a fever)
  • Lavender or Lavender Chamomile Blend – diffuse 2-3 drops, or rub 1 drop on soles of feet. Blends well with the other two oils.

Children 2+:

If you don’t own a diffuser for your essential oils, you might want to invest in one, they are about 50-65 dollars on amazon for a decent one. But if you can’t afford one or just don’t want one, you can just use the stove top method.

  1. Fill a large pot about 2/3 of the way with water.
  2. Bring to a boil.
  3. Add 2-4 drops oil.
  4. Breath in the lovely steam.

It is advised to not let children get close to the pot. Simply being in the kitchen will allow them to breath in the oils. You could also get the shower steamy and add the oils and sit in the bathroom with your child or infant and let them breath in the steam for 20-30 minutes. ( I have used this method a lot with both of my children and it works wonders on congestion and colds)

BONUS # 3 – Cleanliness tips for cold and flu season


Regular soap and warm water will do just fine! If you are out and about without a way to wash your hands DO NOT USE ALCOHOL or TRICLOSAN BASED SANITIZER! You can simply make your own or use a reputable natural product brand such as Youngevity’s PureWorks brand.

Homemade Sanitizer Recipe: “Lea’s Safe No-Germ Hand Spray”

Add together in 16 oz spray bottle (I used the one-finger pump kind) the following…

8 oz (1 cup) water
4 oz (1/2 cup) aloe vera concentrate (not the gel)
2 oz (1/4 cup) olive oil (or almond, avocado, or jojoba)
15 drops Tea Tree Oil
20 drops Orange Essential Oil
I like the aroma of the orange EO, but feel free to swap it out for another scent you like.

I have a small 2 oz fingertip sprayer that I got right at Walmart. I keep this in my purse so when we’re out shopping or after the kids activities I can give the kids a spay-down when we get into the car. It’s become a good habit. Why not make it yours too?


The cold and flu season happens every year. If you’ve read this, you now know what the best and worst foods for cold and flu season are, as well as what supplements, essential oils, and daily practices can make the difference between SIB (sick-in-bed) and HAH (happy and healthy).  Your body’s immune system is amazing, but its effectiveness really depends on how you treat it. Just like a car that is not maintained will likely fall apart, we have to take awesome care of the machine we call our body.

And if all else fails and you get the flu heed the words of Jordan Rubin:

Jordan Rubin - on Colds and Flu - for Pinterest!

If this has helped you, consider sharing it with someone you know would love it.

Disclaimer: This post is for educational purposes only and is not intended to replace your physicians advice.

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