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What to eat to speed up recovery from colds and flu

2024-11-22 09:19:00, Shëndeti CNA

Cold and flu season has arrived. It is important to eat healthy foods to strengthen your immune system and feel better. Staying hydrated and feeding your body the right nutrients can speed up your recovery from colds and flu. Here are some suggestions, according to Verywell Health:

Chicken soup

It can relieve congestion and relieve flu symptoms. It provides juice, protein and zinc from chicken, vitamin A from carrots and vitamin C from celery and onion.

Garlic

Garlic has antiviral, antibacterial and antifungal properties, says Healthline. Research has proven that taking a daily garlic supplement reduces the number of colds and flus by 63% compared to a placebo. The average duration of symptoms was reduced by 70% in the same study. While there is no established effective dose of garlic, some studies on raw garlic used 100 milligrams (mg) of crushed raw garlic per kilogram of body weight twice daily. This is equivalent to three to four cloves a day. You can also take a garlic extract (AGE) supplement.

oatmeal

Oatmeal is not just a breakfast food. When you're sick, a warm bowl of oatmeal provides comfort, as well as nutrients like zinc and iron that help boost the immune system. Banana oatmeal is rich in potassium to replenish electrolytes lost from dehydration, and yogurt is good for gut health. Yogurt contains probiotics that support recovery from the flu.

Green leafy vegetables

Adding these vegetables to your diet when you're sick provides the immune system with important nutrients like vitamins A, C, E and K, as well as magnesium. Broccoli is another great choice because it has immune-supporting nutrients like calcium, vitamins C and E, and fiber.

Toasted bread

A simple slice of toast can help soothe an upset stomach due to flu-related nausea or diarrhea. You can combine it with a cup of broth. Bread contains sodium, which can help replace lost electrolytes.

Ginger

Add freshly grated ginger to soups to help ease nausea. A cup of ginger tea can also be soothing to your throat.

Hot tea

Drink green and black tea to consume antioxidants. Steam from a hot cup of tea helps relieve congestion. Adding a spoonful of honey and a squeeze of lemon juice can help relieve a sore throat./ CNA