25 Foods to Eat When You’re Sick
Published March 18, 2022
When you’re feeling unwell, eating may be the last thing in your mind. In contrast, eating the right foods when you’re sick can offer far more than simply replenishing your energy.
What to Eat When Sick
Certain foods may assist you in feeling better, recovering more quickly, or maintaining proper hydration during your recovery. Experts answer the question of “what to eat when sick?” by making a list of proven food treatments aiming to treat symptoms, prevent sickness, and help in recovery.
Other than being a tasty treat while you’re sick, honey helps soothe an itchy throat and boosts your immune system. Other food or drinks high in sugar should be avoided as they can affect your immune system’s performance.
Blueberries are packed with anthocyanin, a potent antioxidant that contributes to the blueberries’ vibrant blue or purple colors. All of their antioxidants also benefit the immune system and the health of your brain.
3. Dark Green Leafy Vegetables
Dark green leafy vegetables like arugula and kale are incredibly effective for your health because of their high nutrient content. In addition, they are helpful when you are sick, and your body is low in nutrients.
Mushrooms are technically fungi, and while you may avoid them on a general basis, they are packed with antioxidants that work as a sports drink for your immune system. In addition, they contain potassium, vitamin B, and fiber, which can aid in the fight against a cold.
5. Vitamin D
While your body produces vitamin D when the sun shines on your skin, you’re probably not getting plenty of this important nutrient if you’re feeling sick or living in a cold climate. So make sure to take foods fortified with vitamin D.
When eaten raw, garlic has the most antioxidants, but some people think this is a little off-putting. Instead, consider putting garlic into your diet while you’re sick or using supplements.
7. BRAT (Bananas + Rice + Applesauce + Toast)
Even though these foods aren’t flavorful, the high potassium content in bananas and the fiber in bread both aid to soothe an upset stomach and replenish electrolytes lost during expelling liquids.
8. Probiotic-Rich Dairy Products
With ten trillion bacteria that live in your intestines, it’s important to maintain a healthy supply of good bacteria. Consume foods rich in probiotics when you’re sick, especially if you’re suffering vomiting or diarrhea, which can deplete your supply.
9. Lean Meat
One of the key functions of protein in our bodies is to aid in the production of antibodies and the fight against infection.
Ginger aids in preventing infection and in the process of recovery when you are sick. In addition, this ancient root is beneficial for a variety of problems ranging from nausea, constipation, and bloating.
Oysters may help in reducing the duration of a cold. Its because they contain the largest amount of zinc of any food, which has been shown to help prevent the common cold.
12. Dark Chocolate
Dark chocolate provides your body with the potent antioxidant polyphenol that boosts your immune system.
13. Spicy Food
While the heat of spicy food can upset your stomach and/or digestive system, it can also help you decongest and flush mucus out when you’re feeling stuffy.
It has been demonstrated to increase white blood cell count, which aids the body in fighting infection.
Turmeric is an effective antibacterial and anti-inflammatory agent that can aid with upset stomach and appetite loss.
16. Salt and Water
Because salt is hydrophilic, it draws moisture from an inflamed throat, reducing discomfort. Additionally, it penetrates throat mucus and rinses bacteria away.
Though green tea is the most healthy, all varieties manufactured from the Camellia sinensis plant are effective flu fighters due to its high catechin content.
18. Vitamin C
While a recent study indicates that drinking orange juice and taking vitamin C supplements may not aid in fighting colds, this vitamin — abundant in citrus fruits — may help shorten the duration of your symptoms.
19. Star Anise Seeds
Anise aids in eliminating mucus and also helps to soothe a cough.
20. Chicken Soup
Cysteine is found in chicken, an amino acid that helps thin mucus in the lungs. In addition, a warm broth helps keep you hydrated and your nasal passages moist.
21. Beans, Nuts, and Legumes
Benefiting you in a similar way to lean meats, the protein found in beans, nuts, and legumes can help you recover from sickness.
22. Fennel Seeds
Fennel seeds are beneficial for the respiratory system since they help decongest and ease coughing.
Oats, a popular food for weight loss, also contain a fiber called beta-glucan. Beta-glucan has been proven in several rat experiments to protect against upper respiratory tract infection and premature death due to stress.
24. Fish Rich in Omega-3
Consumption of omega-3-rich fish like salmon and tuna is associated with reducing inflammation in the body. When certain parts of the body, such as the lymph nodes, get inflamed, our immune systems become less effective, and as a result, we become sick more easily and longer.
25. Orange-colored food
Beta-carotene is responsible for the orange flesh of carrots and sweet potatoes. Additionally, it is what our bodies convert to vitamin A — an essential component for the health of mucous membranes such as those in the nose and throat and the rest of our system.
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About The Author
Krizzia Paolyn, is an SEO Specialist and author. She also holds a bachelor’s degree in Psychology. She started her career as a content writer for various digital magazines and renowned publications. It has always been her passion to share her voice, and at the same time, to encourage others to share their voices as well.