Buzz
Image: The Crimson Monkey/Getty ImagesAs the days grow cooler and cold and flu season looms, it's wise to be ready for when sickness strikes. When you're unwell, nutrition plays a vital role in your recovery. Foods that are easy on the stomach, hydrating, and anti-inflammatory can be especially helpful in boosting your immune system while you recover from a cold. We spoke with Carolina Schneider, a registered dietitian and nutrition expert, to provide insight into the best foods to consume while you're feeling sick.
1. Soups and Broths
Antonis AchilleosWhen you're unwell, it can be difficult to have an appetite for big meals. Soups and broths are not only packed with nutrients but are also gentle on the stomach, offering both comfort and warmth. Schneider emphasizes that soups and broths can deliver crucial electrolytes, which are vital when your body is combating an illness or infection.
2. Basic Carbohydrates
Plain rice, toast, or crackers are excellent options when you're experiencing an upset stomach, as they are easy to digest and can help soothe stomach acid while providing essential nutrients to support your body’s healing process.
3. Garlic
Greg DuPree"Garlic is a natural antimicrobial and anti-inflammatory food that boosts the immune system’s ability to fight infections," explains Schneider. Adding more garlic to your meals while you're sick not only offers added health benefits but also brings extra flavor at a time when congestion might dull your taste buds.
4. Ginger
Fred HardyGinger has been extensively researched for its wide range of health benefits, as Schneider points out, such as its ability to support digestion and reduce nausea. Its anti-inflammatory properties can help ease a sore throat while also strengthening your immune system. Ginger can be incorporated into your diet during a cold in various forms, including food, teas, or smoothies.
5. Bananas
Image courtesy of Azurita/Getty ImagesBananas are a rich source of potassium, offering natural sugars that provide quick energy boosts to support immunity. Additionally, they are easy to digest, making them an ideal choice for soothing an upset stomach, as noted by Schneider.
6. Berries
Photo by Victor Protasio“Packed with antioxidants, including vitamin C and phytochemicals, berries can help reduce inflammation and boost immune function,” explains Schneider. Berries can be easily mixed into yogurt or oatmeal, or blended into a nutritious smoothie.
7. Vitamin C
Photo by Victor ProtasioFruits rich in vitamin C are excellent for recovery after illness. Fruits such as kiwi, guava, mango, papaya, grapefruit, oranges, limes, and lemons are loaded with vitamin C and antioxidants, which help boost the immune system and provide hydration, according to Schneider.
