Flu Fighting Foods For The Sneezing Season

Fight the flu by munching on nature’s medicine - fruits and vegetables! Let us take you through the benefits of a diet packed with veggies, and some tips and tricks to make sure you're getting your fill.

By: Josephine / 28/06/2018

Eating seasonally is something we love talking about (and doing) at Marley Spoon. We love it for a few reasons: 1. It tastes better 2. It’s usually cheaper 3. It’s likely locally grown 4. It’s better for your body’s nutritional needs at that time of year.

Winter Colds Abound

Winter is a particularly important time to be nourishing your body as much as you can to fight the barrage of viruses and infections flying around everywhere you go (yes, we’re paranoid). While it is sometimes impossible to avoid the dreaded office cold, or the sneezes on the train, filling your belly with the best seasonal foods will give you the best shot at making it through winter without a week in bed!

Vitamin C to the rescue

Vitamin C helps regulate your immune system, helps increase wound healing with improved collagen production, and prevents and treats common colds and viral infections.


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According to the Australian Dietary Guidelines, adults should eat an average of five serves of vegetables and two serves of fruit daily, and consume 45-85mg of vitamin C daily. With most of us juggling busy lives, this doesn't always happen but if you eat any of the following, you'll hit the daily average daily intake of vitamin C:

  • 1 orange
  • 1 medium kiwi fruit
  • ½ cup cooked broccoli
  • ½ medium grapefruit
  • ½ cup strawberries
  • 1 cup raw capsicum

Head to your account now to add a fruit box to your next order. Packed with around 7 varieties of fresh, seasonal fruit, coming in at 3.5 kg of deliciousness per delivery, it's the perfect way to get your 5 a day!

The Very Best Veggies For A Wonderful Winter

Here are our picks for the best veggies and recipes that will taste amazing + keep the cold at bay or shoo the flu away!


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1. Kale -

Yes, it’s a cliche but this leafy superfood is at its peak right now. It’s great diced up in a hearty lamb stew, or simply lay a couple of leaves down on a baking tray with a little olive oil and some salt and enjoy as a crispy healthy snack. Take a look at a delicious recipe here.

2. Brussel Sprouts -

Don’t be fooled by your horrible childhood memories, sprouts are delicious and nutritious! Lightly fried with some vincotto and served with delicious wintery lentils, the humble sprout will be worth talking about. Here’s a recipe!

3. Leek -

Eek? No way. Leeks are a mainstay for winter soup because they have a heap of fibre and vitamins, particularly vitamin C which, as we know, works against the common cold. They’re at their best in a soup or in a delicious chicken and leek pie. Bring on the puff pastry.

4. Spinach -

It’s always part of the recipe for a healthy body, but Winter Spinach is particularly potent for boosting immunity. In short, it's loaded with good things for every part of your body! You can throw it in literally any meal - salads, stews, bakes, pastas, smoothies, or even as a super healthy pesto.

Dose up on these when you’re feeling a cold coming on and you’ll stay fighting fit.

Why not check out our delicious, nutritious menu so you can get all the best seasonal produce delivered right to your door, ready to whip into a masterpiece dinner every night.

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