… Since beginning. Flight is normal!

General rule: Zinc, vitamin C, Probiotics and Alcohol.

Which nutrients does your body need to cope with flu?

Every day we hear new evidence confirming the benefits of healthy eating. If you wish to follow them, let us provide you with the right tools! With our free 100%FOOD App you can check which nutrients the studies suggest, search for fruits or vegetables with highest content of that nutrient, and add it into your smoothie recipe within the app. To show you how it works, we picked some of the recent studies looking at nutrient effects on Cold and Flu.

Zinc. A 2013 Cochrane Review of 18 studies concluded that taking zinc supplements for at least five months reduced bouts of the common cold. Supplements also relieve cold symptoms and shorten the days spent with a cold in adults. The study authors explained that zinc helps prevent the rhinovirus (the most typical cause of the common cold) from reproducing.[1]

Vitamin C. A 2010 systematic review of results from 29 clinical trials involving more than 11,000 people found that taking vitamin C regularly (at least 0.2 grams per day) did not reduce the likelihood of getting a cold but was associated with modest reductions in the length and severity of cold symptoms. However, in five trials in which people who were exposed to extreme physical stress (marathon runners, skiers, and soldiers training in subarctic conditions), taking vitamin C cut the number of colds in half. In studies in which people took vitamin C only when they had a cold, the vitamin did not consistently decrease the length or severity of their symptoms. [2]

Probiotics. Study in the journal Clinical Nutrition provided evidence that probiotics may also help healthy people avoid colds. In the study, 465 adults took either a probiotic supplement or a placebo for 150 days (about five months). People who took probiotics had a 27 percent lower risk of developing an upper respiratory infection during the study period. [3]

Alcohol. A landmark study published in the American Journal of Epidemiology looked at nearly 4,300 Spanish adults during one cold and flu season. People who drank more than 14 glasses of wine weekly had a 40 percent lower risk of coming down with a cold, compared to people who did not drink. Red wine was especially helpful, the study found. Beer and liquor did not offer any protection against getting sick.[4]

In the mean time, National Centre for Complementary and Integrative Health reports that current evidence does not support recommending certain complementary health approaches that have been investigated for colds, such as: Andrographis (Andrographis paniculata), Astragalus (Astragalus membranaceus), Chinese herbal medicines, Elderberry (Sambucus nigra), Garlic (Allium sativum), Green tea, Guided imagery, Honey, Hydrotherapy, Nasal irrigation, North American ginseng (Panax quinquefolius), Stress management and Vitamin E.

Where can you find natural sources for these mentioned nutrients?

We filtered USDA database of nutrients to show you the ingredients with maximum nutrient content.

Ingredients rich in Vitamin C

Ingredients rich in Zinc

Ingredients rich in Proboitics

Need more data?

Search easily for nutrients with high content of specific ingredients right in the 100%FOOD app.

How many of these nutrients do we need?

FDA 2000 cal diet

USDA 2000 calorie diet sets the Reference Daily Intake of the nutrients that is considered to be sufficient to meet the requirements of 97–98% of healthy individuals in every demographic in the United States.

100%FOOD AppTo help you reach these levels we developed the 100%FOOD app.

Simply drag & drop fruits/veggies/boosters into the app’s ‘blender’ and note the changes in nutrient levels. Try to hit 100% of USDA reference daily intake or your own intake based on your BMI Calculator or special dietary needs.

To avoid nutrient overdose, check the color of the circles and the percentage written inside: yellow (you are under), green (you are OK), and black (you have reached the tolerable upper level). It’s easy, no?

Want to discuss your recipe? – Post it on the forum, find people to follow based on your food preferences and be part of our inspirational community.

How it works:

Every fruit has its own nutrition facts. Combining apples with cherries – we calculate the total and compare with USDA reference daily intake (2000 cal diet). When you see a percentage of your daily needs for every nutrient – you can easily manage it.

You can adjust your personal intake according to your age, gender, height, weight and lifestyle using the embedded BMI calculator.

Changing the ratio of the macro nutrients you eat (fat, carbs, protein) can help boost energy, build muscles, improve cognition or aid with weight loss. Choose an activity mode and the app will suggest your proper ratio.

When you find a tasty and nutritionally complete recipe – share it with the community. Or search for ones you like and customize them to your liking.

Popular recipes from 100%FOOD app

Preventing Cold and Flu with Kiwi fruit, Orange peel and Basil. Energy smoothie based on FDA suggested ratio (30% fat, 60% carb, 10% protein) for 4 hours of Low type activity.


  • Green Kiwi fruit (3 medium sized)
  • Coconut sugar 4 tbsp
  • Plain Yogurt 24g = 0.85 oz.
  • Kale 16g = 0.56 oz.
  • Orange peel 12g = 0.42 oz.
  • Poppy seed 11g = 0.39 oz.
  • Dried Basil 9g = 0.32 oz.
  • Hemp seed 5g = 0.18 oz.
  • Sesame oil 4g = 0.14 oz.
  • Cardamom 1g = 0.035 oz.

Check the Nutrition Facts below.

Looks like you will be hitting 100% intake requirements and possibly kicking flu out in no time!

Smoothie_Preventing Cold and Flu with Kiwifruit, Orange peel and Basil


100%FOOD Preventing Cold and Flu with Strawberry and Pineapple. Complete smoothie based on FDA suggested ratio (30% fat, 60% carb, 10% protein) for 4 hours of Low type activity.


  • 100%FOOD Raw 70g = 2.47 oz.
  • Strawberries 4 small
  • Pineapple 1 slice
  • Plain Yogurt 44g = 1.55 oz.
  • Hemp seed 1g = 0.035 oz.
  • Soybean oil 1g = 0.035 oz.

To make the recipes easier, we use a bottle of 100%FOOD as a nutritionally complete base with all nutrients according to 2000 cal diet. We then enhance the meal with extra nutrients according to specifications:

Smoothie_100FOOD Preventing Cold and Flu with Strawberry and Pineapple


Sounds awesome? – Ready to make your complete smoothie?
Use this link to install 100%FOOD App and buy 100%FOOD for faster checkout.

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100%FOOD Team


  1. Zinc for the common cold. Meenu Singh, Rashmi R Das, DOI 10.1002/14651858.CD001364.pub4
  2. The Flu, the Common Cold, and Complementary Health Approaches. Nacional Centre for Complementary and Integrative Healthhttps://nccih.nih.gov/health/flu/ataglance.htm
  3. Probiotic supplementation for respiratory and gastrointestinal illness symptoms in healthy physically active individuals. Nicholas P. Westa, Peggy L. Hornb, David B. Pynea, b, c, Val J. Gebskid, Sampo J. Lahtinene, Peter A. Frickerf, Allan W. Crippsa,
  4. Intake of Wine, Beer, and Spirits and the Risk of Clinical Common Cold. Bahi Takkouche 1 , Carlos Regueira-Méndez 1 , Reina García-Closas 2 , Adolfo Figueiras 1 , Juan J. Gestal-Otero 1 and Miguel A. Hernán 3

Published at September 8th, 2015