This year, it seems like a million bugs are going around. Between sinus troubles, cold and flu, and even COVID, just about everyone is bound to come down with something this season. And I don’t know about you, but I don’t have the time to be down for the count!
If there’s anything I can do to shorten the time I spend nursing an illness, I’ll do it. And thankfully, what we eat can make a big impact on immunity and recovery!
7 Things to Eat to Shorten Seasonal Cold & Flu
#1 – Good Fluids
The key when you’re sick is to stay hydrated. Even if you’re not having dehydrating symptoms, being sick can decrease your appetite and you may not take in enough fluids because of it. Of course, the best thing to drink is water. But there are flavorful options if you want that, too. Try lemon seltzer water instead of Sprite to settle your stomach. Drink hot tea, especially green, ginger, and ginseng varieties, with lemon and honey. If you’re truly dehydrated, spring for Pedialyte or Gatorade – just mind the added sugars.
#2 – Light Soups and Broth
Soups and broth are a good way to soothe the throat and get in some easy-to-digest nutrients from meat and vegetables. Plus, they’re hydrating! Spring for chicken noodle soups or those in lighter broths rather than thick or heavy stews.
#3 – Pre- and Probiotics
Your gut has a tremendous impact on the health and efficiency of the body. Ingesting pre- and probiotics is a great way to maintain a healthy gut biome and give your body the best chance of fighting back against illness. Pick live-culture Greek yogurt, drink some kombucha, or enjoy another fermented favorite.
#4 – Vitamin C
Vitamin C is your go-to nutrient for supporting the immune system. While you can take Vitamin C supplements while you’re sick, you benefit in a variety of ways from ingesting food rich in this vitamin. Oranges, grapefruit, and kiwi are a refreshing way to hydrate. Vegetables like broccoli, peppers, and leafy greens pack a multivitamin punch.
#5 – Oatmeal
Not only is oatmeal a neutral, easy-to-digest option when you’re under the weather, but it is a great source of zinc, iron, fiber, and protein, all of which help aid and fortify the immune system. It’s also highly customizable. Instead of adding sugar, mix in some antioxidant-rich blueberries, cinnamon, and a drizzle of honey.
#6 – Wild Salmon
Zinc is known to significantly reduce the duration of a cold if ingested within 24 hours of the onset of symptoms. It can also reduce your chances of catching a cold if it is a regular part of your diet or supplements. Wild salmon is an excellent source of this great nutrient, on top of plenty of healthy Omega-3s. Pan-fry yourself a filet with a side of vegetables for a satisfying and fortifying meal.
#7 – Eggs
Eggs, yolk and all, are a powerhouse of nutrition. Packed with vitamin D, eggs can help regulate and improve immune function. Consuming the incredible edible egg regularly can reduce your chances of getting sick with colds and upper respiratory maladies.
What Should I Avoid?
Eating the right things while sick is important, but avoiding harmful food and drink is arguably more critical. When you’re ill, it’s not likely that you’re in the mood to cook. I get it. But prepackaged, processed meals just aren’t going to give you the nutrients you need to bounce back. In many cases, it also comes with excess salt, fat, or sugars, which can throw off your nutritional equilibrium.
Similarly, you’ll want to steer clear of alcohol and high-caffeine beverages like soda and coffee. These are diuretics that can make you more dehydrated. Black coffee is probably the least harmful, but both alcohol and soda are full of unnecessary sugars that will leave you feeling worse, not better.
Your rule of thumb for a sick day diet is this: whole and nutritious. If you aim for fresh fruits and vegetables as much as possible and stay hydrated, you’ll be giving your body the proper support for a quick recovery.
What’s your go-to food when you’re under the weather? Share your favorites in the comments.