Eat These 15 Foods to Speed ​​Up Recovery from a Cold

You may not think much about food if you’re not feeling well. However, the foods you eat when you have a cold can affect your recovery.

Those with anti-inflammatory and antioxidant properties may relieve symptoms, shorten the duration of illness, and prevent future colds.

1. Chicken soup

It turns out your grandma was right. A bowl of chicken soup is really good for a cold. The soup is a good source of protein, vitamins and minerals.

It also contains electrolytes that help maintain hydration. Warm steam will also help relieve nasal and sinus congestion.

2. Citrus fruits

Citrus fruits such as oranges, grapefruits, tangerines and lemons contain a lot of vitamin C, which can boost immunity. Vitamin C helps increase the production of white blood cells, which fight infection. Some studies also show that vitamin C may slightly shorten the duration of a cold.

Fruit juices, such as orange juice, also contain high amounts of vitamin C. However, their acidity can sometimes irritate a sore throat.

3. Foods and drinks high in antioxidants

Antioxidants are substances that prevent cell damage. Foods and drinks high in antioxidants can help fight disease. Some studies have shown that the antioxidant quercetin may help prevent colds.

Foods containing quercetin include:

4. Foods with anti-inflammatory properties

Research has shown that foods with anti-inflammatory properties can help prevent and treat respiratory infections. Anti-inflammatory foods often contain antioxidants. Examples:

5. Chili pepper

Chili peppers are known to add heat to various dishes. They can also help clear a stuffy nose if you have a cold. Some studies have shown that capsaicin, the active ingredient in hot peppers, may help reduce cough symptoms.

6. Ginger

Some studies have shown that ginger may reduce nausea associated with pregnancy or chemotherapy treatment. Other research suggests that ginger may have antimicrobial properties and help fight bacteria that cause sore throats. You can chew raw ginger or make ginger tea to relieve a sore throat.

7. Garlic

Garlic contains allicin, which has anti-inflammatory, antioxidant and antibacterial properties. One study found that older adults who ate onion and garlic extracts daily were better able to cope with respiratory infections. You can add garlic to your favorite dish if you think it might be beneficial. Some people even consume raw garlic.

8. Chamomile tea

Chamomile tea can relieve cold symptoms, such as a sore throat. It contains antioxidants and compounds that can reduce inflammation. Some research suggests that chamomile may support the immune system. Pregnant women and people with severe allergies should first consult a doctor before drinking this tea.

9. Honey

Honey has antimicrobial properties that can help treat infections. One review found honey to be more effective than the ingredients in over-the-counter children’s cough medicines. One word of caution: Honey should never be given to children under 12 months of age.

10. Turmeric

Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. Some studies show that turmeric may help fight infections. You can consume fresh turmeric, take it as a supplement, or sprinkle turmeric powder on your favorite foods.

11. Cherry

Cherries contain a lot of vitamin C, which helps support immunity. Drinking tart cherry juice may also help improve sleep. This is because the juice contains tryptophan and melatonin, which regulate sleep. Getting enough sleep when you’re sick can help strengthen your immune system.

12. Carrot

Carrots are a well-known root vegetable that contains beta-carotene, which can help your immune system work better. You can eat carrots raw or add them to juices, broths or soups.

13. Leafy greens

Leafy green vegetables, including spinach, kale and romaine lettuce, contain vitamins, minerals and antioxidants called polyphenols that protect cells from damage. Add leafy greens to smoothies or soups, or eat them on their own.

14. Kiwi

Kiwi contains vitamins C, E, folic acid, potassium, copper, vitamin K and polyphenols. One study found that preschool children who consumed golden kiwi were less likely to get colds or flu.

15. Oily fish

Fatty fish such as salmon, anchovies and tuna are a good source of protein when you are sick. The omega-3 fatty acids in salmon may have anti-inflammatory effects. Salmon is also rich in vitamin D, which is important for the immune system. Oily fish is also soft and easy to eat when you are sick.

5 Foods and Drinks to Avoid

Some foods, drinks, or substances to avoid if you have a cold include:

1. Caffeine: Too much caffeine can put a strain on your immune system.
2. Alcohol: Alcohol can dehydrate the body and weaken the immune system.
3. Processed foods: Typically contain too much sugar, fat or salt, which can increase inflammation and make you feel sluggish.
4. Hard or crunchy foods: They may irritate the throat.
5. Very spicy or sour foods: They can be inflammatory, irritating, and cause gastrointestinal problems in some people.

What about dairy products?

For some people, dairy products can thicken mucus and worsen cold symptoms. However, some dairy products, such as yogurt, contain probiotics, which may help fight the disease. If you feel that dairy products are making your symptoms worse, it is best to avoid them.

When to Contact Your Health Care Provider

You should see your doctor if you have:

• Symptoms that are severe or do not go away after a few days.
• Breathing problems
• A high fever greater than 101.3 degrees Fahrenheit that lasts more than three days.
• Severe vomiting or diarrhea

Summary

A cold is never fun. Simple tasks like eating can be unpleasant. However, it is important to include healthy, whole foods in your diet when you are sick. These foods include leafy green vegetables, chicken soup, garlic, ginger, chamomile tea, honey and more.

Foods containing vitamins, minerals, antioxidants, and anti-inflammatory properties may help relieve symptoms. Eating a healthy diet can also help you recover faster.