The Quashed Blog
Add these five germs and virus fighting food to your diet
02 February 2020
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Your diet is an essential part of your defence against germs and viruses your body is exposed to daily. Changing your eating habits can improve your overall wellbeing.

Check out these five types of easy-to-get food from your local supermarket that will help you level up your immunity.


Currently in-season, these little berries are one of the highest in antioxidants (specifically flavonoids for the nutrition geeks) amongst its fruit and vegetable peers. Research has shown that this is effective in fighting coughs and colds. It's also high in vitamin C (good for growth, development and repair of body tissues) and vitamin K (good for blood clotting, bone and heart health).


This may be a common vegetable that most Kiwis are familiar with but perhaps often overlooked. It's currently in season and is very affordable (going for $0.99 at our local Pak'nSave) if you consider its superfood like properties. This immune system booster is packed with vitamins and antioxidants, and even boast anti-cancer properties.


A firm culinary favourite of many Asian countries, the spicy root not only makes a dish taste great but it has been included in many herbal remedies used to treat conditions from inflammation and infection to arthritis and colds. To note, fresh ginger is said to be more effective at protecting our respiratory system against viruses when compared to the dried stuff.

Dark Chocolate (70%+)

This should already be in your shopping list for its taste alone, unless you're the milk chocolate kind. However, if you're sceptical that something that taste so good cannot be good for you, let's change that misunderstanding. Dark chocolate is primarily good for you as it contains flavonoids and minerals which is present in cacao. The amount of goodness varies based on the manufacturers' process, but generally the darker the chocolate the higher its content.

Green Tea

Last but not least, on our shortlist of germs and virus fighting foods, is said to be the healthiest drink on the planet - green tea. The secret ingredient here is catechins. It's a powerful antioxidant that has been proven to have a positive impact on everything from killing bacteria and inhibiting flu viruses, to minimising the risk of Alzheimer's and Parkinson's, and reducing heart problems and even helping with weight loss.

It's time to load up on these goodies that will keep the viruses and germs at bay! Remember to share these with your loved ones so they can also stay in tip top shape this year and the decade ahead.

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