Does Almond Help with Flu Recovery and Immunity?

January 6, 2026 •

3 min read

According to research from the Institute of Food Research in Britain and the Policlinico Universitario in Italy, the skins of almonds can stimulate the immune system and help fight off certain viruses. This finding suggests that a handful of almonds might offer support when a viral infection, like the flu, is on the horizon or during recovery.

Quick Summary

Almonds contain key nutrients like vitamin E and zinc that are vital for immune system function. These components help the body's natural defenses combat viral infections and reduce the severity and duration of illnesses like the flu.

Key Points

Immune System Support: Almonds are rich in vitamin E and zinc, two essential nutrients that help fortify the immune system and protect cells from damage.
Antiviral Properties: Research suggests that compounds found in almond skins can stimulate white blood cells, boosting the body's antiviral defense against viruses like the flu.
Aids Recovery: The magnesium and other nutrients in almonds help combat fatigue and provide energy during recovery from illness.
Maximizing Benefits: For the most potent immune boost, consume whole almonds with their skins, as this is where the flavonoids that stimulate the immune response are found.
Energy Source: Almonds provide healthy fats and protein, offering a sustained energy source that is beneficial when appetite is low during sickness.
Supports Overall Health: Beyond immunity, almonds contribute to heart health and gut health, further supporting the body's overall resilience.
Supplement to Diet: Almonds are a supportive food, not a cure for the flu; they should be part of a balanced, healthy diet that includes other immune-supporting foods.

The Nutritious Powerhouse: How Almonds Aid Your Immune System

When battling a flu, your body needs an army of nutrients to support its immune response. While almonds are not a cure for the flu, their rich nutritional profile provides key building blocks that can help strengthen your immune system and aid in recovery. The primary benefits come from their high levels of vitamin E, zinc, and other beneficial compounds. These nutrients work together to fortify your body's defenses and fight off infections more effectively.

The Role of Vitamin E and Zinc

Almonds are an excellent source of vitamin E, a powerful antioxidant that protects cells from oxidative stress caused by viruses and other pathogens. Oxidative stress can weaken your body's ability to fight illness, so antioxidants like vitamin E are crucial for maintaining immune health. This fat-soluble vitamin helps regulate and support immune function, with studies linking higher intake to a lower risk of certain infections.

Beyond vitamin E, almonds also provide a good dose of zinc. Zinc is a mineral that plays a central role in immune function, helping to produce and activate T-cells and other immune cells that fight off infections. Some studies even suggest that adequate zinc intake can lead to fewer colds and quicker recoveries. This makes almonds a valuable addition to your diet during flu season.

Almonds and the Antiviral Response

Perhaps one of the most compelling findings is the research on almond skins. A study found that extracts from almond skins significantly increase the immune system's ability to respond to viruses. The study, conducted by researchers at the Institute of Food Research and Policlinico Universitario, showed that these extracts could boost the disease-fighting activity of white blood cells against a range of viruses, including those that cause the common cold and flu. The antiviral boost was still present even after the almonds were digested, suggesting a long-lasting effect. This research highlights the importance of consuming whole almonds, with their skins intact, to maximize their immune-supporting potential.

Other Supportive Nutrients in Almonds

Almonds are packed with more than just vitamin E and zinc. They are a great source of magnesium, which helps in energy production and muscle function, essential for combating flu-related fatigue. They also provide healthy monounsaturated and polyunsaturated fats, fiber, and protein, all of which support overall health and recovery. The healthy fats and fiber can help you feel full and provide sustained energy, which is important when your appetite is low due to illness.

Comparison of Flu-Fighting Foods


Nutrient Source	Key Immune-Boosting Nutrient	Primary Benefit During Flu	Ease of Consumption While Sick
Almonds	Vitamin E, Zinc	Protects cells, strengthens immune response	Easy, portable snack (best with skin)
Citrus Fruits	Vitamin C	Increases white blood cell production	Simple to eat, but can be acidic
Garlic	Allicin	Strong antiviral and antibacterial effects	May cause stomach upset when raw
Yogurt	Probiotics	Supports gut health, stimulates immunity	Soft, easy to digest
Green Tea	EGCG	Antioxidant properties, fights inflammation	Soothing, but should be hot (not boiling)
Chicken Soup	Amino Acid Cysteine	Breaks up mucus, anti-inflammatory	Hydrating, gentle on the stomach

Incorporating Almonds into a Flu-Season Diet

During or to prevent a flu, adding almonds to your diet is straightforward. A handful of 23 almonds (about one ounce) provides a significant portion of your daily vitamin E needs. You can enjoy them as a snack, add them to oatmeal or yogurt, or sprinkle them on salads to boost nutrient intake. Soaked almonds are also recommended by some for better digestion and nutrient absorption.

Conclusion: A Nutritious Ally, Not a Magical Cure

While no single food can cure the flu, incorporating almonds into a balanced diet is a smart move for strengthening your body's natural defenses. The combination of vitamin E, zinc, and the unique compounds found in almond skins provides a powerful immune-supporting package. They help protect your cells, activate immune responses, and provide sustained energy, all of which are beneficial for both prevention and recovery from viral infections. Coupled with other immune-boosting foods, proper rest, and hydration, almonds can be a valuable part of your defense strategy against the flu. For more information on the specific nutrient benefits of almonds, consider visiting the Almond Board of California's website.

Frequently Asked Questions

While almonds can boost your immune system, they cannot guarantee you won't get the flu. They work as part of a healthy diet to strengthen your body's defenses against infections.

A recommended serving size is about one ounce, or 23 almonds, per day. This provides a good portion of the recommended daily intake of vitamin E and other beneficial nutrients.

For maximum immune benefits, eat whole, raw almonds with their skins. The antiviral properties linked to immune stimulation are found in the flavonoid-rich skins.

No, almonds are not a significant source of Vitamin C. They are, however, an excellent source of Vitamin E, which is another crucial antioxidant for immune health.

Yes, if they are not irritating. While hard, crunchy foods can sometimes be difficult with a sore throat, soaked or chopped almonds can be easier to consume. Alternatively, almond butter is a smooth, easy-to-swallow option.

The key nutrients in almonds that help with immunity are Vitamin E, a potent antioxidant, and Zinc, a mineral vital for immune cell production.

Yes, almonds can help combat flu-related fatigue. They are a good source of magnesium, which is involved in energy production, and provide sustained energy from healthy fats and protein.