Pantry Medicine: 10 Everyday Foods That Help Fight the Flu

Don’t overlook the small pantry staples that can help you stay healthy during the holidays and all year.

1. Greens

Nutritionists stress including vitamin-rich greens year-round. No dish should be without dill and parsley, watercress and cilantro, sorrel and lamb’s quarters, arugula and basil. You can even grow these antioxidant-packed herbs right in your kitchen. To keep cut greens fresh, store them upright in a container with a little water rather than wrapping them in plastic.

2. Herbes de Provence

Aromatic blends from alpine valleys are a hallmark of French and Mediterranean cooking. The bold, spicy flavor and unique aroma of dried herbs are behind many classic Provençal dishes. Use them in soups and broths, salads and baked goods, and with fish, stews, and grilled meats—the mix typically includes rosemary, thyme, sage, basil, tarragon, marjoram, lavender, oregano, lemon balm, and mint. These herbs add flavor and provide antioxidants that support immune health.

3. Olive Oil

Extra virgin olive oil is the highest grade and the most natural form of olive oil. It’s a cornerstone of the Mediterranean diet, long regarded as one of the healthiest. Unrefined, cold-pressed olive oil has very low acidity—often around 1%—which is a marker of quality. This calorie-dense oil is made from fresh olives without heat treatment or heavy processing: press the olives, strain the juice, and let it settle to preserve the natural aroma and antioxidants. Use olive oil to dress salads or to add flavor to fried fish.

4. Tomato Paste

In industrial terms, tomato paste is concentrated tomato pulp with the seeds and skins removed. Standards generally require the dry matter content in tomato paste to be at least 25% of the product’s weight. Tomato paste is relatively low in calories (about 102 kcal per 100 grams) and high in lycopene, an antioxidant associated with a lower risk of some cancers and cardiovascular disease. Tomato paste adds fullness to dishes and pairs well with meat and pasta—use it in pizzas, stuffed cabbage, stews, and borscht.

5. Mustard

Mustard can help break down fats and stimulate metabolic processes, and folk medicine uses this spicy condiment to help prevent and treat colds. Mustard contains compounds with anti-inflammatory and antioxidant properties. Coat meat with mustard before cooking to keep it tender, flavorful, and juicy—mustard helps seal in juices. Mustard also enhances the flavor of marinades and sauces.

6. Sea Salt

Swap table salt for sea salt to add minerals and trace elements to your food. Sea salt contains iodine, which supports thyroid function, and many trace minerals that can enrich salads, soups, and side dishes. To preserve these minerals, add sea salt to finished dishes rather than cooking with it.

7. Flavored Vinegar

Add spices and aromatic herbs to vinegar to make a flavorful product that can also support circulation. Use flavored vinegar to dress salads and in sauces and marinades. A teaspoon contains only about 5 calories, and using vinegar instead of heavier dressings like oil or sour cream can cut calories and added fat.

8. Garlic

Garlic is a traditional remedy against viruses and bacteria and may help reduce the risk of colds and flu. It also contains sulfur compounds that can help lower blood pressure. Garlic is low in calories (about 4 calories per clove) and can boost the flavor of plain bread or countless savory dishes. It also stores well, whether dry or preserved.

9. Olives

Canned olives are rich in vitamins, minerals, and healthy fats. The Mediterranean diet—where olives are a staple—is linked to lower rates of cardiovascular disease. Including olives in your meals can be part of a diet that helps reduce the risk of atherosclerosis, heart attack, and stroke. Canned olives also keep well; mash them into a paste for savory sandwiches that satisfy from breakfast to dinner.

10. Quinoa

Quinoa is a grain native to the Americas that contains about 15% protein per 100 grams—roughly double or triple the protein in common grains like rice (about 7.5%) and corn (about 3.5%). Quinoa is an excellent alternative to oatmeal and pairs well with other grains, salads, and soups. It’s a versatile pantry staple to add to your New Year’s meal rotation.