I hate to break it to you, but cold and flu season is right around the corner, and that means it's time to stock up on the foods that supply the immune-boosting nutrients your body needs to stay strong (and recover when it comes). is under a cold).
Although we all eat differently when we're sick, the last thing we want is to make our bodies work that much harder to break down food; so we must help prevent this from happening. Plus, you need to load up on plenty of nutrients, especially easy-to-digest carbs.
Do you want to know how doctors and health experts eat? Here we show you the best 15 foods for colds and flu.
Oatmeal
Oats it is one of the best foods to feel better when you are sick. If you're feeling sore or have a cold but still have no appetite, add a big dollop of almond butter or cottage cheese to boost protein intake, which is something that improves recovery and adds to the creamy texture.
Baked potato
Another easy carb to digest, baked potatoes (either white or sweet potatoes) are another great base for a meal when you're down with the flu. Most people don't realize that potatoes provide Vitamin C, a critical healing nutrient; and fiber, a gut-supporting nutrient that can be hard to squeeze in when you have to give up your salads.
If you're hungry, add some protein by topping it with cottage cheese or Greek yogurt.
Green Tea
Tea is a must when you're not feeling well. Nothing brings as much comfort as a warm cup. Aside from being relaxing, the tea also helps you get all the fluids you need, especially if you have a fever or an upset stomach. The heat also works wonders if you have a sore throat.
Plus, green tea, in particular, contains all sorts of beneficial compounds. one, named quercetin, can help stimulate immune function.
Honey
Whether in your tea, mixed with oatmeal or yogurt, or straight from the spoon, Honey It is another very useful food when you are not feeling well. The antibacterial properties of honey have a wide variety of positive effects in fighting colds or flu. It also acts as a cough suppressant and helps to cure a sore throat.
Cereals
When you just need something simple, comforting, and easy on your body, a good bowl of cereal is the key. If you have had any stomach problems, choose almond milk over dairy milk for better digestion.
Smoothies
To increase your fluid intake, and introduce some fruits and vegetables without having to chew them, it is best to make a smoothie. Your ideal smoothie could be with a base of almond milk, frozen spinach and banana, and a tablespoon of almond butter.
Besides, it is also a better choice when you don't feel like hot drinks.
Nuts and seeds
When you are sick but have an appetite to eat, turn to nuts and seeds. Nuts and seeds are rich in vitamin E and zinc, two nutrients that are necessary for optimal immune function. Pine nuts, cashews, hemp seeds, almonds, flax seeds, and pumpkin seeds are all great options.
elderberry syrup
Long used in traditional medicine to support immune health, elderberries contain powerful antioxidants called anthocyanins. That is why it is interesting to add elderberry syrup daily when you feel sick. Elderberries have antiviral properties and can help shorten the duration of a cold.
Chicken Soup
Who doesn't fancy chicken soup when they're sick? You better believe that chicken soup is as good for the body as it is for the soul. Soups are not only high in nutritional value, but also help keep you hydrated.
Ginger
One of the best holistic flu remedies is ginger. Its benefits for cold and flu reach back to the pages of ancient philosophies. Now we know that ginger contains a number of active compounds (such as gingerol) that support our overall health and well-being. Plus, it can relieve nausea, a common problem associated with the flu.
Cinnamon Raisin Bagel
It is true that simple and digestible foods are recommended, such as bananas, rice, applesauce and toast, but some others are also sometimes missed. A cinnamon raisin bagel can feel just as good to indulge you while you're in the throes of the flu.
Citrus fruits
Perhaps an obvious choice, but well worth it, citrus fruits like lime, lemon, and oranges are high in vitamin C, a powerful antioxidant that many of us load up on when we're sick (or even when we feel like something's up). to come). One study found that vitamin C doesn't really prevent colds, but it did reduce the number of days people experienced cold symptoms by 8 to 9%.
Vegetables
Legumes are full of zinc, a mineral that plays an important role in immune function, and can even help alleviate cold and flu symptoms. You can incorporate chickpeas, lentils, and beans into your daily meals when you feel sick. Plus, they're packed with fiber to keep you feeling full.
Cinnamon tea
La cinnamon It has cold-fighting properties that make it more useful than just a spice. In fact, its antifungal and pain-relieving properties may support upper respiratory health. You can have a cup of cinnamon tea two to three times a day when you have a cold.