Superfoods to Fight off cold and flu Season

by Kristin Derrin July 12, 2018

Superfoods to Fight off cold and flu Season

Seems like when you have kids everyone is suddenly sick. If it’s not your kids, it’s your friends' kids or the kids down the street that your kids like to play with. The bottom line is in the wintertime kids are sick, which means parents get sick and most of us know that if anyone is sick in the house it’s not fun.

In our household we are active; we go to the beach, we hike, we surf and we enjoy our days. Point is no one likes to be inside even in the winter, that is why we live on the Gold Coast. So I make sure I have plenty of immune supporting superfoods on hand at all times.


Top five superfoods to fight off colds this winter


I love kale and add it into a juice or smoothie daily. I have mentioned before, Kale is the multivitamin of the vegetable kingdom. So it’s only fitting that we up our kale intake when we get sick. Adding into a juice is great. Blend on high; 2 oranges, large handful of kale, 1 carrot and a litre of water. Sip this through the day and for a little extra throw in a handful of chopped kale to your chicken soup before you serve it. Kale has you covered.


This one may be hard for kids but for us adults, it is sure to fix you up quick. Garlic contains allicin a powerful compound with antibacterial, antifungal and antiviral properties. Allicin is released from the garlic 15 minutes after crushing it. I recommend adding the crushed garlic to 1/4 cup of organic virgin olive oil with a pinch of Himalayan sea salt. Let this sit for 15 minutes then add to warmed whole grain or sourdough bread. It is strong, so I definitely recommend your partner eats this with you otherwise you will definitely get a few comments thrown your way.

Sweet potato

When sick it’s important to add warm foods into your diet to nourish and heat the body. Sweet potatoes are great boiled or baked and they contain beta-carotene which converts to Vitamin A in our bodies to help support our immune system. Leave the skin on to increase natural mineral content. I love adding sweet potatoes in red curries, lentils even chicken soup.


When anyone gets a sore throat lemon is my first line of defence. A big boost of vitamin C, I add 1/2 a juiced lemon into boiling water with a bit of sliced turmeric or ginger. The hot water with the citrus and warming ginger/turmeric feel great on the throat and I swear it fights off any cold before it takes hold. 

Camu camu berry

This Superfood is incredible but you won’t find this at your local farmers market. Found in flooded areas in the Amazon, camu camu berry has been compared to the equivalent vitamin C content as 10 oranges! Quite the exotic fruit it is more readily found in powdered form as a superfood powder. Add to a smoothie or water as a quick tonic and get a big boost of vitamin C to help your body fight off that virus.

Kiwi Fruit

Of all the fruits I like to keep kiwis on hand when I see my kid's noses start running. Another great fruit full of vitamin C, I know my kids love it and it provides them with a big dose of vitamins to help strengthen their immune system.


These are just a few superfoods to keep on hand that are great for fighting off colds and flu this season. Stress is a big trigger as well so if possible make sure everyone is getting good sleep and staying stress-free. 


Kristin Derrin
Kristin Derrin


Kristin Derrin is a certified nutritionist, health practitioner, mum and the founder of June Superfoods, a range of certified organic kids superfood supplements that contain natural fruit and vegetable nutrients to support kids growth and development naturally. Kristin created June Superfoods after noticing a gap in the market for high-quality organic health products for kids. This prompted her to create a product with the highest quality organic ingredients; no added sugars, fillers, or anything artificial.

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