“Let food be thy medicine, and medicine be thy food.”- Hippocrates
Food can do far more than supply energy, it is true. And it’s more important than ever to eat the right food when you’re feeling under the weather. Many foods have clear characteristics that help the body combat illness. They will ease some symptoms and help you recover faster.
Eating can be the last thing you want to do if you get influenza. It ‘s certainly okay to eat a little less, because your appetite may be reduced.
Food is the energy and nutrients that your body requires to function with. If you have flu, these effects are just as important. And, when you heal, you will continue to consume small amounts of the right food for energy and nutrients.
Below are some foods to eat when you are sick with the flu:
- Chicken soup
Broth-based soups are common food for people who are sick, particularly chicken soup. Moreover, before the 12th century, doctors had already prescribed chicken soup for the sick. Research has also shown that the soothing and anti- inflammatory properties of chicken soup are crucial to the benefits.Chicken amino acid Cysteine may be a secret ingredient of chicken soup which helps the thin mucus in the lungs. In conjunction with the warm, steamy broth that increases nasal oxygen, prevents dehydration and prevents inflammation, particularly in the throat. So, it is hardly surprising that chicken soup has served the needs of the sick for centuries.In addition, studies have shown that the neutrophil migration in patients with symptomatic upper respiratory tract infections to sites of infection or inflammation is greatly impeded by chicken soup. Researchers also found that all the components in traditional chicken soup, including vegetables, chicken, and broth showed this inhibitory potential individually.
- Citrus fruits
According to several studies, vitamin C can reduce cold duration and severity. It is also definitely a good idea to eat citrus fruits that are rich in vitamin C. Additionally, orange, lemon, grapefruit, and limes contain flavonoids that can improve the immune system, minimize inflammation and help up the regeneration.Vitamin C is a significant nutrient that boosts your immune system, especially when you are sick. Although supplements can help, the foods you consume can more efficiently absorb nutrients like vitamin C from your body.
Take vitamin C – rich fruit for a snack when you are experiencing flu. Many of the high vitamin C fruits include foods such as strawberries and tomatoes.
- Garlic
For several years garlic has been used as a medicinal herb and has a beneficial effect: antiviral or anti-fungal antibacterial. This has also been demonstrated to activate the immune system. Researchers have found in one study that consuming garlic decreased the number of sick days by about 70 percent relative to not taking it.
Moreover, people who took garlic supplements were also less sick than others and, according to the findings of another report, recovered an average of 3.5 days faster, respectively. In addition to improving immune function, supplements of aged garlic extract have been shown to alleviate cold and flu significantly. If you’re sick, add garlic to your chicken soup or broth, and you’ll get two times the benefit.
However, you don’t need to take supplements. It may also be helpful to eat raw garlic. Try consuming garlic at the first signs of flu due to immune-enhancing effects.
- Bananas
Mild and sweet to taste, bananas can be easily included in your diet while you are sick and are especially useful for gastrointestinal diseases such as norovirus. These contain many nutrients and antioxidants and also soluble fiber that can contribute to the elimination of diarrhea. Bananas offer 9% of the recommended potassium daily allowance (RDA), 33% RDA of Vitamin B6, 11% RDA of Vitamin C, and 14% RDA of Manganese, with very little protein is almost fat-free.
- Leafy greens
When influenza is active, spinach, kale, and other leafy greens may also strengthen the immune system. It contains vitamin C and vitamin E, another nutrient that improves your body ‘s health.
Try making a smoothie by mixing leafy greens with fruit, or consume them raw with an olive oil and lemon drizzle. The surest time is during your illness to consume this immune-enhancing food.
- Broccoli
Broccoli is a source of nutrients and will protect your body if you have the flu. Eating only one serving, together with calcium and nutrients, can provide immune-stimulating vitamins C and E.
Try eating broccoli when the appetite is back to the center or end of the flu. You may also eat broccoli soup; only have the sodium content checked.
- Oatmeal
Oatmeal provides a good nutrient source and is easy to consume. It can strengthen the immune system, increase blood sugar regulation, and reduce digestive system inflammation.
A warm bowl of oatmeal can be a relaxing, healthy form of food when you’re ill. Like with other whole grains, oatmeal is also a good source of immune-boosting vitamin E. It also contains antioxidant polyphenols as well as beta-glucan fiber which strengthens the immune system. For the most advantages select whole oats.
- Yogurt
Yogurt is a healthy source of calories, protein, vitamins, and minerals that are easy to consume. Some yogurts also have probiotics that can help you become sick less often and recover more quickly.
Not only can yogurt with live cultures help relieve a sore throat but it could also strengthen the immune system according to a mice study. Yogurt contains protein, as well. When your throat is sore, you can eat yogurt, but just be sure to pick whole yogurts without adding sugar.
- Spices
You may have increased sinus and chest congestion by the end of the flu. Many spices, including pepper and horseradish, can help break down the pressure and you can breathe easier. And if you have a sore throat, avoid spicy foods.
- Ginger
The anti-nausea effects of Ginger may be the best-known. Nausea associated with pregnancy and cancer diagnosis has also been shown to efficiently relieve.
In fact, ginger is similar to anti-inflammatory non-steroidal medication. Antimicrobial, anti-cancer, and antioxidant properties have also been demonstrated.
So ginger is the perfect food to alleviate these symptoms if you feel nauseous or thrown up. Even if you’re not nauseous, the many other positive effects of ginger make it one of the best foods to consume while you’re sick.
Using fresh ginger to cook, brew some ginger tea or pick up some ginger ale from the store to enjoy these benefits. Just make sure you have real ginger or ginger extract in whatever you use, not just ginger flavor.
Foods to Avoid When Sick
Here are some of the worst foods to eat when you’re sick:
- Fatty foods
Since high-fat foods like burgers and fries are harder to digest than carbohydrates. Especially if norovirus is the case, avoid them when you are ill.
- Dairy
Dairy foods have been believed to stimulate mucus production for years; however, studies have recently found that this could actually be because of a placebo effect. Nevertheless, milk-based products in particular can make us feel like we’ve got thicker mucus. Skip the milk and dairy goods only to be on the safe side.
- Sweets
Sugar was active in weakening the immune system as well as inducing inflammation. Skip high in sugar foods, such as pastries, bread, and sometimes also cereals when you are healing from some disease.
- Alcoholic drinks
This induces dehydration and weakens the immune system. Alcohol destroys your immune system, and your body battles the virus that infects you so do not add another element for your body to battle. Instead, stick to the warm water, lemon, and honey.
- Caffeinated beverages
Beverages such as coffee, black tea, and soda will dehydrate you even more. Many of those beverages actually contain sugar. Experts recommend that all drinks like green, black, and white drinks should be avoided because they contribute to the thickening of the mucus and dehydration. Stick to soothing herbal teas, or hot coffee, with lemon and fresh ginger.
- Processed foods
If they are made from a fast-food joint or in a box, the more refined a food is, the lesser nutrients you can receive. With influenza, your body is trying to treat itself, so the whole, healthy food is necessary for the process.
- Fried foods
Saturated fats are a cause of inflammation in the body, and unhealthy fats are found in fried foods. Something that must be metabolized by the body’s detoxifying system when the immune system is weakened is an obstacle to recovery.
- Ice Cream
Ice cream can sound divine especially if you have a sore throat. But a tip, when you grow mucus that is thicker and much more uncomfortable, you might make it harder on yourself afterward. High-fat foods may be more difficult to digest and can also cause bloating or stomach cramps.
- Sports Drinks
The regeneration of electrolytes is a good idea, particularly after fever and sweating have occurred, but in sports drinks, it is necessary to balance positive and negative, as it is high in sugar. An expert advises the use of sports drinks with water to absorb electrolytes that avoid dehydration and improve adrenal glands.
- Cookies
Sniff but don’t touch these sweet remedies if the immune system isn’t up to standard. A cornerstone in the comfort food category. Also, crunchy crackers, chips, and similar-structured food can worsen cough and sore throat. Refined sugars are to be avoided so that the body is diverted from detoxification when it is to be recovered.
The Bottomline
It is essential to consume the right food and to be hydrated to help you cope with the flu. Although the worst symptoms will vanish after five days, it takes 1 to 2 weeks to recover fully from influenza.
When you develop a recurring influenza infection, it can take you a lot longer to heal. In general, you can stay hydrated and eat foods that are good for recovering from flu before your symptoms disappear and your appetite gets back to normal.