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Recovering from the flu

The days are becoming cooler and sickness seems to be increasing in the community. You may be wondering what you can do to aid your recovery from the flu.

The best thing you can do is stay hydrated and rest at home until you are feeling better. Staying hydrated to help replace the fluids you may lose from a fever and sweating is important. You can also sip on fresh lemon juice mixed with hot water, blackcurrant and honey (check out our hot toddy recipe here). Fuel yourself with nutritious light food when you are hungry and use a damp cloth to keep your forehead cool.

When your body has the right nutrients it needs to build your immune system it is best placed to defend itself. Consider eating these foods when you have the flu.


Whether you like it just with vegetables or with chicken or beef, broth is a great choice when you have the flu. It helps prevent dehydration and the warm broth can help ease digestion and soothe a sore throat. Add some carrots for Vitamin A , Celery/onions for Vitamin C.

Herbs can provide you with antioxidants.


Garlic has been used as an alternative medicine for a variety of aliments for centuries. Eating raw garlic maybe beneficial as one study showed that garlic supplements in adults with the flu enhanced their immunity and reduced the severity of their symptoms.

Fruits and Vegetables

Choose fruits and vegetables high in Vitamin C to help boost your immune system.

Your body absorbs Vitamin C more effectively from foods you eat.

Great food choices are red and green capsicum, oranges, kiwifruit, broccoli (try to cook it as less as possible) and berries. Did you know that blackcurrants contain 20 times more vitamin C than oranges?

New Zealand Blackcurrants are gaining a reputation as being one of the best superfoods available globally. Packed full of vitamin C and antioxidants, it boosts the immune system and reduces oxidative stress. Research shows that New Zealand blackcurrants rank significantly higher in levels of antioxidant activity than other fruit. It is believed that it is the strong UV light conditions in New Zealand make the plant protect itself and during this process the fruit becomes more concentrated in anthocyanins and polyphenols. One heaped teaspoon of Sujon superfood blackcurrant powder is equivalent to 3/4 of frozen blackcurrants.

Green leàfy vegetables such as kale and spinach are packed full of vitamins, minerals and fibre. Consider adding them to a fruit smoothie or eating them raw.


Yoghurts are a good source of probiotics. Probiotics are good bacteria which help support the immune. One study showed that probiotic supplementation may shorted the duration of the flu.

When your have no appetite or energy it can be challenging to drink enough and eat good foods. Smoothies are a great nutritious quick option and also help increase your fluid intake. If you can muster up the energy to make these fruit popsicles, they can help soothe a sore throat.

You can find our fruit range in our online store.

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