When you are sick, the proper foods to consume can do much more than provide you with vitality. They may assist you in feeling better, recovering more quickly, or maintaining adequate hydration.
During a period of illness, one might consider nutrition a secondary concern. Nevertheless, the fifteen nutrients listed below may aid in your recovery.
1. Garlic
Utilized for centuries in herbal medicine, garlic offers numerous health benefits.
Garlic possesses antibacterial, antiviral, and antifungal properties, according to studies conducted in test tubes and on animals.
Aged garlic extract supplements may lower the severity of colds and influenza and improve immune function, according to a 2016 study.
When you’re sick, adding garlic to food can enhance its flavor and help it fight off cold and flu symptoms even more effectively.
2. Chicken soup
Chicken soup has been a cure-all for many years, and for good reason. It’s simple to eat and full of nutrients like vitamins, minerals, calories, and protein that your body may need in larger amounts while you’re getting better from being sick.
Also, chicken soup has a lot of fluids and salts, which can help you stay hydrated if you’re feeling thirsty. This is particularly beneficial for those experiencing diarrhea, vomiting, fever, or sweating.
The soup’s warmth may help clear up stuffy noses, since hot or spicy drinks can do that.
Chicken soup also contains the amino acid cysteine. Cysteine, in the form of N-acetyl-cysteine, breaks up phlegm and fights viruses, inflammation, and free radicals.
As with bone broth, homemade chicken soup is full of collagen and nutrients that may help with recovery. However, research on bone broth’s impact on immune health is insufficient to substantiate these claims.
3. Coconut water
When feeling ill, coconut water is an ideal beverage to consume. It is abundant in electrolytes, which, along with fluids, must be replaced in cases of diarrhea, vomiting, perspiration, or fever.
You can also incorporate a small amount of natural sugar from the fruit into the beverage to give the body a quick and simple energy boost.
In contrast, coconut water induces greater congestion than other electrolyte beverages, according to a previous study. Before attempting something, it could be prudent to begin gradually.
4. Hot tea
A common remedy for cold and flu symptoms is tea.
Similar to chicken broth, hot tea has a decongestant effect by itself. To alleviate congestion, the tea must be hot, but not so hot that it causes additional irritation to the pharynx.
Despite the presence of caffeine in some teas, scientific evidence indicates that tea does not promote dehydration or excessive water loss.
This indicates that consuming tea throughout the day is an excellent method to relieve congestion and stay hydrated.
Moreover, tea is rich in polyphenols. These naturally occurring compounds discovered in plants potentially possess numerous health advantages, such as anticancer, anti-inflammatory, and antioxidant properties.
5. Honey
Honey possesses antibacterial qualities. People frequently apply it as an antiseptic dressing to burns and injuries.
Additionally, honey might bolster the immune system. Despite the common use of local raw honey to alleviate seasonal allergies, there is currently limited scientific evidence to support this claim.
Additionally, honey may assist children in suppressing coughs. You should not administer this product to children younger than 12 months due to the potential for botulism-causing bacteria contamination.
6. Bananas
Bananas are an excellent sustenance to consume while ill. They are insipid and soft, but nutrient-dense and rich in fast-acting carbohydrates. Since potassium is an essential electrolyte for the body, consuming bananas may also assist in recharging electrolyte stores.
Bananas have the added benefit of containing soluble fiber. Soluble fiber gels, when combined with liquid, can aid in the reversal of diarrhea by reducing the quantity of unbound water in the digestive tract.
7. Oatmeal
Oatmeal, similar to bananas, is tasteless and simple to consume, but it also contains essential vitamins, minerals, and calories when you are ill.
A 2021 research review suggests that oats could aid in digestion and bolster the immune system. Additional research is still required.
For additional health benefits, consider adding a small amount of honey or fruit to rolled or steel-cut oats as opposed to purchasing artificially flavored oatmeal that is loaded with added sugar.
8. Yogurt
Probiotics, which are bacterial strains capable of colonizing the gastrointestinal tract and imparting advantageous effects, enrich yogurt.
Existing research indicates that probiotic dairy products, such as yogurt, may aid in the prevention of colds, promote speedier recovery from illnesses, and reduce antibiotic usage in both children and adults.
However, some have linked dairy consumption to a thickening of mucous secretions, a condition that illness can exacerbate.
In the event that dairy products exacerbate your congestion, an alternative probiotic dietary option (such as kombucha) or a probiotic supplement might be worth contemplating.
9. Avocados
Avocados are an excellent source of fiber, vitamins, minerals, and healthful monounsaturated fats.
They are an excellent food to consume when feeling ill because they contain the necessary calories, vitamins, and minerals. Additionally, they are tender, comparatively tasteless, and simple to consume.
Avocados possess healthful lipids, most notably oleic acid (which is also present in olive oil), which may contribute to their anti-inflammatory and immune-modulating properties.
10. Salmon
Salmon is among the healthiest sources of protein to consume when feeling ill. It is soft, simple to consume, and loaded with the high-quality protein required for recovery.
Salmon is an excellent source of omega-3 fatty acids, which possess potent anti-inflammatory properties and potentially enhance the functionality of the immune system.
Additionally, salmon is rich in numerous minerals and vitamins, including vitamin D, which many individuals fail to consume enough of. Moreover, vitamin D is indispensable for proper immune function.
Frequently asked questions
Q1: Why is it important to eat proper foods when sick?
A1: Proper nutrition can aid in recovery, provide essential nutrients, maintain hydration, and support immune function, helping you feel better faster.
Q2: What nutrients should I focus on when sick?
A2: Key nutrients include vitamins (such as vitamin C and vitamin D), minerals (like zinc and potassium), protein, healthy fats, and carbohydrates for energy.
Q3: What are the worst foods to eat when sick?
A3: The foods that one should refrain from consuming while ill may vary according to their particular symptoms. It is advisable to avoid consuming substances that exacerbate symptoms. This frequently includes foods that are rich in sugar or fat.
Processing and rapid food are also detrimental to your health, as they typically contain fewer nutrients. Avoid alcohol at all costs as it dehydrates and weakens the immune system.
The bottom line
When you’re sick, some of the most important things you can do to feel better and get better faster are to rest, stay hydrated, and eat right.
The good news is that a lot of things are beneficial for you in more ways than one.
Even though food can’t cure sickness on its own, eating the right foods can help your immune system work better and ease some symptoms.
