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When a cold or the flu keeps you in bed, eating and drinking well becomes essential to help your body fight the infection. Certain foods and drinks can really help you feel better and recover faster. We've gathered the best foods to support you during this difficult time.
What drinks should I choose to stay hydrated?
Electrolyte drinks help you gradually restore your nutrition after a stomach virus. They contain a small amount of sugar to provide calories while replacing lost sodium, potassium, and other electrolytes. Preventing dehydration remains the best way to regain your strength.
Coconut water is excellent when you are sick. Rich in electrolytes, it replenishes losses caused by vomiting, sweating, diarrhea, or fever.
Fresh fruit juices , such as orange juice, contain a lot of vitamin C. However, be careful: their acidity can irritate a sensitive throat.
Can herbal teas really help?
Herbal teas offer several benefits against colds and flu. Ginger tea helps clear congestion and soothes the throat. Studies show that this spicy root may even prevent colds by blocking the virus. Ginger also has antimicrobial properties and can relieve nausea.
Chamomile tea soothes symptoms like a sore throat. Its antioxidants and compounds reduce inflammation and may support your immune system.
Peppermint contains menthol , a natural decongestant ideal for relieving a stuffy nose and easing breathing. Its cooling action soothes a sore throat. Peppermint tea is particularly helpful for persistent nasal congestion.
To maximize the benefits of your herbal teas, add a spoonful of honey and a wedge of fresh lemon . Honey soothes a sore throat thanks to its antimicrobial properties and is even more effective than some cough syrups. Lemon, rich in vitamin C, stimulates the production of white blood cells that fight infection. This classic combination transforms any herbal tea into a comforting remedy that quickly relieves cold symptoms.
Why are soups so effective against colds?
Soups are an ideal choice when you're sick. They're easy to swallow and digest, even when you have no appetite. By adding meat, legumes, and vegetables, you get the essential nutrients for your recovery.
Chicken soup has proven its worth: it helps reduce inflammation in the airways by limiting the movement of white blood cells that worsen congestion. The hot broth loosens mucus and relieves nasal congestion. Even inhaling the steam helps clear the airways. The soup's savory, salty taste stimulates the appetite, especially if you add a little miso paste or a bouillon cube.
Are broths as beneficial as soups?
Absolutely! Broths provide valuable fluids and electrolytes when you're sick. Served hot, they also relieve sinus congestion. Rich in flavor and nutrients, they remain easy to digest. Bone broths contain collagen and amino acids that may promote a faster recovery.
Add a splash of hot sauce (Sriracha, Tabasco) to your broth: the capsaicin in hot peppers helps to loosen mucus, clear nasal passages, and reduce congestion. Have some tissues on hand!
What fruits and vegetables should you choose when you have a cold?
Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support your immune system. Choose those rich in vitamin C: bell peppers, kiwis, broccoli, citrus fruits, and strawberries. Vitamin C can reduce the duration and severity of symptoms.
Fruits rich in flavonoids ( citrus fruits, berries, apples ) may reduce the number of days a cold lasts. Golden kiwis are particularly beneficial: one study shows that preschool children who eat them develop fewer colds and flu.
Bananas are perfect when you're sick. Soft and bland, they're packed with nutrients and fast - acting carbohydrates. Their potassium helps restore your electrolytes. The soluble fiber they contain can even help with diarrhea by reducing free water in your digestive system.
Leafy green vegetables ( spinach, kale, romaine lettuce ) contain polyphenols that protect your cells. Add them to a smoothie or soup. Sweet potatoes, rich in vitamin A, also boost your immunity. Eat them baked or mashed, without butter or oil.
Carrots contain beta-carotene, which helps your immune system. Eat them raw or add them to juices, broths, and soups.
What other foods can speed up healing?
Turmeric contains curcumin , an anti-inflammatory and antioxidant compound. Studies suggest it helps fight infections. Consume fresh turmeric as a supplement, or sprinkle it on your food.
Garlic contains allicin , which has anti-inflammatory, antioxidant, and antibacterial properties. One study shows that seniors who consume garlic and onion extracts daily fight respiratory infections better. Incorporate garlic into your favorite dishes.
Oatmeal is bland and easy to eat while providing essential calories, vitamins , and minerals when you're sick. Research suggests that oats may boost your immune system and aid digestion.
Eggs are naturally rich in protein and zinc. Protein helps your immune system function and your body recover. Zinc can also shorten the duration of a cold. They provide calories, vitamins, and minerals while being tender, relatively bland, and easy to eat.
Peanut butter soothes a sore throat, much like honey. This source of plant-based protein contains beneficial vitamins and minerals. A small spoonful can relieve a persistent cough.
Oily fish ( salmon, anchovies, tuna ) are a good source of protein when you're sick. The omega-3 fatty acids in salmon have an anti-inflammatory effect. Salmon is also rich in vitamin D, which is important for your immune system. Its tender texture makes it easy to eat.
Avocados are rich in healthy monounsaturated fats, fiber, vitamins, and minerals. The oleic acid they contain (the same as in olive oil) can reduce inflammation while also playing a role in immune function.
Can chocolate really relieve a cough?
Yes! Dark chocolate forms a sticky coating on the throat that protects irritated nerve endings, reducing the urge to cough. Cocoa contains theobromine, an alkaloid substance that has shown promise in suppressing coughs. Theobromine has a similar effect to codeine, which is often used in cough syrups.
What should you avoid when you are sick?
Certain foods and drinks can worsen your symptoms. Limit caffeine , which can stress your immune system. Alcohol dehydrates you and weakens your defenses. Processed foods contain too much sugar , fat , or salt , increasing inflammation and leaving you lethargic.
Avoid hard or crunchy foods that irritate the throat. Highly spicy or acidic foods can cause inflammation and digestive problems. Fatty and fried foods slow digestion and can lead to indigestion. Avoid fried potatoes, breaded meats, butter, and fatty sauces.
Opinions are divided regarding dairy products . The myth that they increase mucus is false, according to scientific studies. The thick texture of milk mixed with saliva gives this impression, but it doesn't actually increase mucus production. Yogurt with probiotics may even help fight the illness and reduce inflammation. If you feel that dairy products worsen your symptoms, avoid them temporarily.
By combining these foods and drinks wisely, you give your body the best chance of fighting off a cold or the flu quickly. Listen to your appetite and choose what makes you feel good!
Visit Health and well-being file de l’épicier for even more tips and recipes
sources:
https://www.coeuretavc.ca/articles/rhume-aliments-et-boissons-pour-le-combattre#:~:text=Regorgeant%20de%20vitamines%2C%20de%20min%C3%A9raux,les%20agrumes%20et%20les%20fraises.
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https://www.passeportsante.net/fr/Actualites/Dossiers/Fiche.aspx?doc=doit-on-manger-quand-on-rhume
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https://www.heartandstroke.ca/articles/best-foods-to-eat-when-you-have-a-cold
