Feeling sick can be a real downer, but taking care of yourself and fueling your body with the right nutrients can help speed up the healing process. When you’re feeling under the weather, it’s important to make sure you’re getting enough fluids and rest, but also consuming foods that will provide your body with the necessary vitamins and minerals to boost your immune system. In this article, you’ll get a look at some of the best foods to eat when you’re sick to help you feel better faster and get back to your normal routine.
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Hot Green Tea
Hot green tea can be a great way to soothe your throat and ease congestion when you feel under the weather. The steam from the hot tea can help open up your sinuses, and the antioxidants in green tea can boost your immune system. In addition, hot green tea is an excellent source of hydration, which is essential when you’re sick.
While there are many different ways to make hot green tea, one simple method is to steep a green tea bag in boiling water for three to five minutes. You can then add honey or lemon to taste. Whether battling a cold or feeling a little under the weather, hot green tea is a delicious and healthy way to improve your symptoms.
Oatmeal
Oatmeal is a great choice when you are sick because it is full of nutrients and fiber. The soluble fiber in oatmeal helps to bind toxins in the digestive system so they can be flushed out of the body. Oatmeal also contains avenanthramides, powerful antioxidants that help boost the immune system.
In addition, oatmeal is a good source of vitamins and minerals, including zinc and iron. Zinc is essential for proper immune function, while iron helps to transport oxygen to cells throughout the body. So if you’re looking for a healthy way to fight off a cold or flu, reach for a bowl of oatmeal.
Chicken Soup
Chicken soup has been a menu staple for centuries and is enjoyed by people worldwide. While its origins are unknown, chicken soup has long been a cure-all for various ailments. And while it may not be able to cure everything, there is some scientific evidence to suggest that chicken soup may help to ease the symptoms of colds and flu.
One study found that chicken soup may help increase mucus movement, making it easier to clear the nasal passages. Additionally, chicken soup contains various vitamins and minerals that can help boost the immune system. So next time you’re feeling under the weather, reach for a hot bowl of chicken soup – it just might make you feel better.
Citrus Fruits
Citrus fruits are a great option because they are rich in vitamin C. Vitamin C is a well-known antioxidant that helps to protect cells from damage. It also helps the body produce white blood cells, essential for fighting off infection.
In addition, citrus fruits contain flavonoids, which have anti-inflammatory and antimicrobial properties. These compounds can help reduce symptoms’ severity and speed up recovery time. So, if you are feeling under the weather, reach for citrus fruit. It may just be the boost you need to get back on your feet.
Honey
Being sick can stress your immune system, making it challenging to keep up with the demand for nutrients. Honey can be a helpful addition to your diet when you are sick because it is a natural source of energy and contains antioxidants that can help support your immune system.
When taken in small amounts, honey can help to soothe a sore throat and calm coughs. Also, honey has antibacterial and anti-inflammatory properties that can help reduce respiratory infection symptoms. So, next time you feel under the weather, reach for a jar of honey and see if it doesn’t help you feel better.
Ginger
When you are sick, your immune system works hard to fight off the illness. However, this can take a toll on your body, leaving you tired and running down. Ginger is an effective way to boost your immune system and help your body recover from sickness.
The active ingredient in ginger, gingerol, has been shown to have anti-inflammatory and antioxidant properties. These effects can help reduce symptoms’ severity and speed up the healing process. In addition, ginger can also help improve circulation and promote digestion. As a result, incorporating ginger into your diet when you are sick can help you to feel better faster.
Green Leafy Vegetables
Green leafy vegetables are essential to a healthy diet and can be especially beneficial when you are sick. Leafy greens are full of vitamins, minerals, and antioxidants that can help boost your immune system and fight off infection. They are also a good source of fiber, which can help to improve digestive health and reduce inflammation. Furthermore, leafy greens contain chlorophyll, a compound shown to have antibacterial and antiviral properties.
In addition to helping you recover from illness, green leafy vegetables have numerous other health benefits. They can help lower blood pressure, improve blood sugar control, and reduce the risk of heart disease and cancer risk. For these reasons, it is important to include green leafy vegetables in your diet when you are sick. So next time you feel under the weather, reach for kale or spinach instead of chicken soup. Your body will thank you for it.
Avocados
Avocados are a superfood due to their high levels of vitamins, minerals, and healthy fats. But did you know that they can also be helpful when you’re feeling under the weather? The next time you’re sick, reach for an avocado.
The antioxidants in avocados help to boost the immune system, making it easier for your body to fight off infection. Additionally, avocados are a good source of vitamins C and E, essential for maintaining a healthy immune system. Avocados are also rich in glutathione, a compound that helps to detoxify the body and protect cells from damage.
This can be especially beneficial when you’re feeling run down and your immune system is struggling to keep up. Finally, the healthy fats in avocados help to fight inflammation, which is often a problem when you’re sick. By reducing inflammation, avocados can help you to feel better more quickly. So next time you feel under the weather, reach for an avocado. The health benefits may surprise you!
Garlic
Garlic is one of nature’s best remedies and has been used medicinally for centuries. Studies have shown that garlic can help fight off colds and flu and even shorten the duration of illness. Garlic is a natural antibiotic and contains compounds that boost the immune system.
It is also a powerful detoxifier, helping to remove toxins from the body. In addition, garlic is a natural expectorant, making it beneficial for treating coughs and respiratory infections. So, next time you feel under the weather, reach for some garlic! Not only will it help you to feel better, but it may also help you to recover more quickly.
Spicy Foods
When you are sick, the last thing you probably want is to eat something spicy. However, there are several good reasons to reach for hot sauce when under the weather. For one thing, spicy foods can help to clear congestion and ease a sore throat. The capsaicin in chili peppers acts as an expectorant, loosening mucus and making it easier to cough up.
In addition, spicy foods can help to stimulate your appetite and break through a bout of nausea. They can also speed up your metabolism and help you to sweat out a fever. So next time you are feeling under the weather, don’t be afraid to reach for the hot sauce – your body will thank you for it.
Greek Yogurt
Greek yogurt is a type of yogurt that is strained to remove the whey, resulting in a thicker, creamier product. While yogurt is generally considered healthy, Greek yogurt has even more health benefits. It is also an excellent source of protein and calcium.
For one thing, it contains probiotics, which are live bacteria that can help improve gut health. Probiotics are often recommended for people taking antibiotics, as they can help replenish the good bacteria that antibiotics can kill. Greek yogurt also contains immunoglobulins, antibodies that can help boost the immune system.
For these reasons, Greek yogurt is an ideal food to eat when sick. The probiotics can help shorten your illness’s duration, while the immunoglobulins can help fight off infection. Greek yogurt is also a good choice if you are trying to lose weight, as it is high in protein and low in carbohydrates. So next time you feel under the weather, reach for some Greek yogurt instead of chicken soup!
Coconut Water
When you’re sick, the last thing you want is to feel nauseous or have an upset stomach. Coconut water can help because it’s packed with electrolytes and essential minerals like potassium, sodium, magnesium, and calcium. Coconut water also has a high concentration of vitamin C, which can help boost your immune system.
Reach for some coconut water instead of sugary sports drinks or soda. In addition, coconut water is a natural diuretic, so it can help you stay hydrated while you’re fighting off a cold or the flu. And if you’re dealing with diarrhea or vomiting, coconut water can help replace the fluids and electrolytes you’ve lost. Your body will thank you for it.
Foods You Should Never Eat When You’re Sick
Alcohol
Alcohol is a common fixture at social gatherings, but it is essential to remember that it is a drug, and you should consume it in moderation. Drinking too much alcohol can lead to health problems, including liver damage, heart disease, and cancer. It can also worsen the symptoms of colds and flu, making it more difficult to recover from illness.
When you are sick, your body is already working hard to fight the infection. Adding alcohol to the equation can put unnecessary stress on your system and make it harder for your body to recover. In addition, alcohol can interact with medications, making them less effective. For all these reasons, it is best to avoid alcohol when feeling under the weather.
Dairy
Dairy is mucus-forming, which means it can increase congestion and make it more difficult to breathe. Dairy also contains a high amount of saturated fat, which can weaken your immune system. Consuming dairy products can make it even harder for your body to recover.
In addition, dairy products are often full of sugar, which can further impair your immune system. So, if you want to give your body the best chance to recover from sickness, avoid dairy products; plenty of other foods can provide the nutrients you need without adding unnecessary strain on your system.
Soda
The last thing you want is to feel bloated and uncomfortable when you are sick. Unfortunately, that is exactly what can happen if you drink soda. The high levels of sugar and carbonation can upset your stomach, and the caffeine can cause dehydration.
Also, drinking soda when you are sick can lead to weight gain. All of those empty calories add up, and before you know it, you could be dealing with an unwanted few pounds. Next time you are feeling under the weather, reach for a glass of water instead of a can of soda. Your body will thank you for it.
Processed Meats
Most people know processed meats are not the healthiest choice for a meal. However, when you are sick, avoiding these meats is even more important. Processed meats are high in sodium and preservatives, exacerbating congestion and bloating. In addition, these meats are often difficult to digest, which can worsen stomach upset.
Finally, processed meats are often from low-quality ingredients, which can increase your risk of foodborne illness. For all these reasons, avoiding processed meats when you are sick is best. Stick with lean protein sources that are easy on the stomach, such as grilled chicken or fish. Making smart choices about what you eat can help you feel better faster.
Make Sure To Take Care Of Yourself When You’re Sick!
Eating healthy and well when you’re sick is essential, but that doesn’t mean you should completely ignore your symptoms. Taking good care of yourself can help your body fight off infection more quickly and make it easier to bounce back from sickness. Rest is essential to recovering from illness, so do whatever you need to get the rest your body needs. Whether that means taking a day off work or just catching up on sleep at night, it’s important not to push yourself too hard when you’re not feeling well. In addition, be sure to drink plenty of fluids and get lots of fresh air.
