When a cold or flu leaves you feeling depleted of energy and appetite, these foods can help you feel better and relieve uncomfortable symptoms.
Nobody likes to be sick: runny nose, cough, fever and malaise are not the best conditions, you must admit that. But there are foods that can help you recover from a cold and feel as comfortable as possible during your recovery. He writes about it himself.
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Illness can cause decreased appetite, and even your favorite meals may seem tasteless and unappetizing. Additionally, some symptoms, such as a sore throat or upset stomach, may make you want to skip meals even if you feel hungry. But when you’re sick, it’s important to get enough nutrients to help your body fight viruses and bacteria. Here is a list of the best foods to eat when you have a cold, flu, COVID, or any other illness.
Ginger
Ginger has long been a home remedy for nausea, vomiting, and digestive upset, says Elizabeth Stasny, MCN, RD, a registered dietitian in Dallas. A review published in 2019 in the journal Complementary Therapeutics in Medicine concluded that doses of ginger up to about 1,500 milligrams per day (one teaspoon of ground ginger contains slightly more) can reduce nausea and vomiting and cause mostly no serious side effects. However, some people may experience heartburn, especially when consuming high doses of ginger.
The two main components of ginger that have been shown to have anti-nausea effects are gingerols and shogaols. Different types of ginger (fresh, dried, powdered or concentrated) are likely to contain both, so you don’t have to worry about whether you’re drinking ginger tea or adding chopped ginger to your soup.
Honey
A Cochrane review published in 2019 found that honey was likely more effective than no medication, placebo, or over-the-counter medications at relieving cough symptoms in children.
The authors of the above review also note that honey alone will not be an effective treatment for coughs that last longer than 3 days. However, if your throat is itchy as well as coughing, honey can help soothe your throat thanks to its anti-inflammatory properties. Therefore, adding a little honey to your favorite hot drink will not do any harm.
Chicken soup
“When you’re feeling down, hot chicken soup is a time-tested solution that offers both comfort and potential health benefits,” says Sharon McCaskill, RD, a registered dietitian in New York City. “Chicken soup may help reduce inflammation in the upper respiratory tract and potentially relieve cold symptoms.”
Hot broth (and the moisture it provides) “can ease a sore throat and provide nourishment when you’re feeling under the weather.”
What’s more, the soup is relatively easy to eat; you can drink it, chicken and vegetables are soft and easy to chew; “So it’s a good way to get plenty of nutrients, including protein and fibre.”
Spices and condiments
Colds, flu, Covid-19 and even allergies can weaken your sense of smell and taste, reducing your appetite. Getting the energy and nutrients you need is an important part of recovery, but who wants to eat foods they don’t like?
That’s why Kara Harbstreet, MS, RD, a dietitian in Kansas City, Kansas, recommends adding as much flavor to your food as possible through spices and seasonings. If your food tastes great, it will encourage you to eat more. Harbstreet says eating more nutrient-dense foods will only support the healing process.
Some plant species, such as cinnamon, chili peppers, turmeric, cloves, black pepper, curry powder and fenugreek, have been used for medicinal purposes and to enhance the flavor of foods in various cultures for centuries.
Banana
If you suffer from diarrhea, bananas can help calm a turbulent stomach and bulk up your stool, as they are low in fiber and generally easy to tolerate. Bananas are especially healthy because they are rich in potassium; This is an electrolyte that you may be deficient in when you are dehydrated. They are soft, so you can eat them without any problems, even if you have a sore throat and gastrointestinal problems.
Rolled oats
Chewable foods might not be for you if you have a stuffy nose or a sore throat, but an all-liquid diet probably won’t be filling enough to help fight off a cold. That’s why nutritionist Ryan Jung recommends oatmeal as a quick and easy snack option.
A warm bowl of oatmeal filled with nutrient-rich ingredients and delicious additions like fruit and nuts is a great way to fill up when you’re feeling down.
yogurt
Yogurt, which is easy to swallow and can be consumed cold, can also help you get over a cold faster thanks to the probiotics it contains. Probiotics, specifically Lactobacillus and Bifidobacterium strains, may potentially reduce the number of days you feel sick during a cold, according to a study published in the British Journal of Nutrition.
A 2021 meta-analysis published in Nutrition Journal found that people who ate yogurt and other dairy products containing lactobacilli were less likely to catch a cold or another respiratory infection. Scientists aren’t exactly sure what’s behind this connection, but it’s possible that “good” bacteria help your immune system and lactobacilli help suppress inflammation.
Let us remind you of the 6 best drinks that will strengthen your immunity and protect against colds.
Focus has previously written that you can get through cold and cold season without sick leave by adding foods that help strengthen the immune system to your diet.
This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.