The 15 best foods to eat when you are sick

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The 15 best foods to eat when you are sick

Sick Woman in Bed Holding Cup Hippocrates famously said, " Let food be your medicine and medicine be thy food. "

it is true that food can do much more than provide energy.

And when you're sick, eating the right foods is more important than ever.

Certain foods have powerful properties that can support your body while you are fighting a disease.

may relieve certain symptoms and even help you heal faster.

These are the 15 best foods to eat when you are sick.

1. Chicken Soup

Chicken soup has been recommended as a remedy for the common cold for hundreds of years. - And for good reason ( 1 )

it is an easy source of food of vitamins, minerals, calories and protein , which are nutrients your body needs in large quantities, while you are sick ( 2 ).

The chicken soup is also an excellent source of fluids and electrolytes, which are necessary for hydration if you are making frequent trips to the bathroom.

His body also need more fluids if you have a fever ( 3 ).

What's more, one study found chicken soup to be more effective in cleaning the nasal mucus than any other liquid studied. This means it is a natural decongestant, perhaps in part because it gives off hot steam ( 4 ).

Another reason for this effect is that Chicken contains the amino acid cysteine. N-acetylcysteine, a form of cysteine, mucus breaks and has anti-viral, anti-inflammatory and antioxidant effects ( 5 , 6 ).

chicken soup also inhibits the action of neutrophils, which are white blood cells that can cause symptoms such as cough and nasal congestion.

Chicken Soup ability to inhibit these cells could explain in part why it is so effective against some of the symptoms of colds and flu ( 1 ).

Conclusion: chicken soup is a good source of fluids, calories, protein, vitamins and minerals. It is also a natural decongestant and can block cells that cause cough and nasal congestion.

2. Caldos

Bowl of Broth

Like chicken soup, broth are an excellent source of hydration while ill.

are full of flavor and may contain calories, vitamins and minerals like magnesium , calcium folate and phosphorus ( 7 , 8 ).

If you drink while hot, wonderful wines also have the benefit of acting as a natural decongestant because the hot steam ( 4 ).

broth drink is a good way to stay hydrated, and the rich flavors can help you feel satisfied. This is especially useful if your stomach is unresolved and are unable to maintain solid foods low.

If you are sensitive to salt and stock purchase of the store, be sure to buy a low-sodium variety as most of the wines are very rich in salt.

If you're making broth from scratch, you can have even more benefits - including a high content of calories, protein and nutrients.

Many people rave about the benefits of bone broth and claim that it has many healing properties, although currently there are no studies on the benefits ( 8 ).

Read this article more information about bone broth .

Conclusion :. drink broth is a delicious and nutritious way to stay hydrated, and also acts as a natural decongestant when heated

3. Garlic

Garlic

garlic can provide all kinds of health benefits .

has been used as a medicinal herb for centuries and has proven antibacterial, antiviral and anti-fungal ( 9 10 ) effects.

It can also stimulate the immune system ( 11 ).

Few high-quality human studies have explored the effects of garlic on the common cold or flu, but some have found promising results.

One study found that people who took garlic sick less often. In general, the garlic group spent about 70% fewer sick days than placebo ( 12 ) group.

In another study, people who took garlic not only got sick less often, but has better 3.5 days faster than the placebo group on average ( 13 ).

In addition, several studies have shown that supplements of aged garlic extract can improve immune function and reduce the severity of colds and flu ( 14 ).

The addition of garlic to chicken soup or broth can both add flavor and make them even more effective in combating the symptoms of cold or flu.

More details here: How fights colds garlic and flu

. Conclusion: garlic can fight bacteria, viruses and stimulate the immune system. This helps prevent illness and recover faster when sick.

4. Coconut water

Glass of Coconut Water with Straw and Flower

Staying well hydrated is one of the most important things you can do when you are sick.

Hydration is especially important when you have fever, sweating a lot or have vomiting or diarrhea, which can cause loss of a large amount of water and electrolytes.

Coconut water is the ideal place to take in when you're sick drink.

Besides being sweet and tasty, containing glucose and electrolytes needed for rehydration.

Studies show that coconut water helps to rehydrate after exercise and mild cases of diarrhea. It also causes less stomach upset than similar drinks ( 15 16 17 ).

In addition, several animal studies found that coconut water contains antioxidants that can fight oxidative damage and can also improve control of blood sugar ( 18 19 , 20 , 21 ).

However, one study found that cause more swelling other electrolyte drinks. It might be a good idea to start slowly if you've never tried ( 22 ).

Conclusion: Coconut water has a sweet, delicious flavor. It provides fluids and electrolytes you need to stay hydrated while you are sick.

5. Hot tea

Brunette Holding a Cup of Tea

Tea is a favorite choice for many of the symptoms associated with colds and flu.

Like chicken soup, hot tea acts as a natural decongestant, helping clear the sinuses of mucus. Please note that tea has to be hot to act as a decongestant, but should not be so hot that irritation in the throat ( 4 ).

There is no need to worry about tea be dehydrating. Although some types of tea contain caffeine , the amounts are too small to cause any increase in water loss ( 23 ).

This means sipping on tea throughout the day is a great way to help stay hydrated while relieving congestion at the same time.

Tea also contains polyphenols, which are natural substances found in plants that can have many health benefits. These range from antioxidant and anti-inflammatory to anti-cancer effects ( 24 action 25 26 27 ).

Tannins are a type of polyphenol found in tea. Besides acting as antioxidants, tannins also have antiviral, antibacterial and antifungal properties ( 28 ).

In a study in rats found that tannic acid in black tea could reduce the amount of a common type of bacteria that grows in the throat ( 29 ).

In another study, hibiscus tea reduced the growth of bird flu in a test tube. echinacea tea also shortens the duration of symptoms of colds and flu ( 30 31 ).

In addition, various types of teas developed specifically to relieve cough or sore throat shown to be effective in clinical trials ( 32 33 ).

All these effects make tea an important part of your diet when you are sick.

Conclusion: Tea is a good source of fluids and acts as a natural decongestant when heated. The black tea can slow the growth of bacteria in the throat, and echinacea tea may shorten the duration of colds or flu.

6. Honey

Open Jar of Honey

Honey has potent antibacterial effects, probably due to its high content of antimicrobial compounds.

Indeed, so has strong antibacterial effects used in wound dressings by the ancient Egyptians, and is still used for this purpose today ( 34 35 , 36 , 37 , 38 ).

Some evidence suggests that honey can also stimulate the immune system ( 38 ).

These qualities make alone honey an excellent food to eat when you are ill, especially if you have a sore throat caused by a bacterial infection.

Many studies show that honey eliminates cough in children. However, remember that honey should not be given to children under 12 months of age ( 39 40 41 42 43 ).

Mix about half a teaspoon (2.5 ml) of honey with a glass of warm milk, water or a cup of tea. This is a moisturizing, soothing drink cough, anti-bacterial ( 43 ).

Conclusion: Honey has antibacterial effects and stimulates the immune system. It can also help relieve cough in children over 12 months of age.

7. Ginger

Fresh and Sliced Ginger

Ginger is probably best known for its effects against nausea.

has also proven effective for relief of nausea associated with pregnancy and cancer treatment ( 44 45 46 , 47 ).

What is more, ginger acts similarly to anti-inflammatory drugs way drugs. It has also shown antioxidant, antimicrobial and anticancer effects ( 44 48 ).

So if you feel nauseous or vomiting, ginger is the best food available to relieve these symptoms. Even if you're not nauseous, many other beneficial effects of ginger make it one of the best foods to eat when you are sick.

Use fresh ginger in the kitchen, prepare a ginger tea or pick up some ginger beer store to get these benefits. Just make sure that what you are using contain real ginger or ginger extract not only the taste of ginger.

Conclusion: Ginger is very effective in relieving nausea. Also it has anti-inflammatory and antioxidant effects.

8. Spicy foods

Fresh Chili and Powdered

Spicy foods like chili peppers contain capsaicin, which causes a burning sensation of hot touch.

When high enough concentration, capsaicin can have a desensitizing effect and is often used in gels and patches to relieve pain ( 49 ).

Many people report that eating spicy foods causes a runny nose, breaking the mucus and clearing the nasal passages.

While some studies have proven this effect, capsaicin does seem thin mucus, making it easier to expel. Capsaicin nasal sprays have been used successfully to relieve congestion and itching ( 50 51 52 ).

However, capsaicin also stimulates the mucosa production , so it can only end with a runny nose rather than one stuffed ( 51 ).

relief of cough may be another benefit of capsaicin. One study found that taking capsaicin capsules improvement of symptoms in people with a chronic cough, making them less sensitive to irritation ( 53 ).

However, to achieve these results, you probably would have to eat spicy food a day for several weeks.

Also, do not try anything spicy if you already have an upset stomach. Spicy food can cause swelling , pain and nausea in some people ( 54 ).

Conclusion: Spicy foods contain capsaicin, which can help dissolve mucus, but also stimulate the production of mucus. It can be effective to relieve cough caused by irritation.

9. Bananas

Three Bananas

Bananas are a great food to eat when you're sick.

are easy to chew and mild flavor, but also provide a good amount of calories and nutrients.

For these reasons, which are part of the BRAT (bananas, rice , applesauce, toast) diet is often recommended for nausea ( 55 ).

Another great benefit bananas is the soluble fiber they contain. If you have diarrhea, bananas are one of the best foods you can eat because fiber can help relieve diarrhea ( 56 57 58 ).

In fact, some hospitals use banana flakes for treating patients with diarrhea ( 59 ).

Conclusion: Bananas are a good source of calories and nutrients. They can also help relieve nausea and diarrhea.

10. Oatmeal

Bowl of Oatmeal and Fruit

Like bananas, oats is soft and easy to eat while which provides calories, vitamins and minerals you need when you are sick.

also it contains some protein -. About 5 grams in 1/2 cup ( 60 )

Oats have some other health benefits powerful, including boosting the immune system and control improving blood sugar ( 61 ).

A study in rats also showed that beta-glucan, a type of fiber found in oats, helped reduce inflammation in the intestine. This may help relieve symptoms such as intestinal cramps, bloating and diarrhea ( 62 ).

However, it avoid buying oatmeal artificially flavored with a lot of Sugar added. Instead, add a small amount of honey or fruit to provide even more benefits.

Conclusion: Oats are a good source of nutrients and easy to eat. It can stimulate the immune system, improve control of blood sugar and reduce inflammation in the digestive system.

11. Yogurt

Pot of Yogurt

yogurt is an excellent food to eat when sick.

provides 150 calories and 8 grams of protein per cup. It is also cold, which can soothe your throat.

Yogurt is also rich in calcium and full of vitamins and minerals ( 63 ).

Some yogurts also contain beneficial probiotics .

The evidence shows that probiotics can help children and adults get colds less often, heal faster when you are sick and take fewer antibiotics ( 64 65 , 66 , 67 , 68 ).

One study found that children who took probiotics an average of two days faster felt better and his symptoms were about 55% less severe ( 64 ).

Some people have reported that consuming milk thickens mucus. However, several studies show that consumption of dairy causes no change in cough, congestion or mucus production, even among those who are sick ( 69 ).

However, if you feel that dairy products worsen congestion, try other fermented foods containing probiotics or a probiotic supplement instead.

Conclusion: Yogurt is easy to eat and a good source of calories, protein, vitamins and minerals. Some yogurts also contain probiotics, which can help you get sick less often and recover faster

12. Some Frutos

Berries

Fruits may be beneficial when you are sick.

They are rich sources of vitamins, minerals and fiber, which support your body and immune system ( 70 ).

Some fruits also contain beneficial compounds called anthocyanins, which are types of flavonoids that give fruits their red, blue and purple. Some of the best sources are strawberries , blueberries, blueberries and blackberries ( 71 ).

Anthocyanins berries make excellent foods to eat when you are sick, as they have a strong anti-inflammatory , antiviral and immunomodulatory effects.

Several studies have found that high anthocyanin fruit extracts can inhibit virus and common bacteria adhere to cells. Also they stimulate the body's immune response ( 72 , 73 , 74 , 75 , 76 , 77 ).

In particular, grenades have strong antibacterial and antiviral effects that inhibit bacteria and viruses transmitted by food, including E. coli and salmonella ( 78 ).

Although these effects do not necessarily have the same impact on infections in the body and in the laboratory, you probably do have some impact.

Indeed, a review found that flavonoid supplements can reduce the number of days of sick people with cold by a whopping 40% ( 79 ).

Add some fruit in a bowl of oatmeal or yogurt for added benefits more or mixture frozen fruit in a cold smoothie that soothes the throat.

Conclusion: Many fruits contain flavonoids called anthocyanins that can fight viruses and bacteria and stimulate the immune system. flavonoid supplements may also be beneficial.

13. Avocados

Avocados

The avocado is an unusual fruit, because it is low in carbohydrates, but high fat .

In particular, is high in healthy monounsaturated fats, the same type of fat found in olive oil .

Avocados are also a good source of fiber, vitamins and minerals ( 80 81 ).

Avocados are an ideal food when you're sick because they provide calories, vitamins and minerals your body needs. They are also soft, relatively soft and easy to eat.

Because healthy fats Avocados contain, especially oleic acid, which helps to decrease inflammation while also playing a role in immune function ( 82 , 83 ).

Conclusion :. Avocados are full of vitamins, minerals and healthy fats that may reduce inflammation and boost the immune system

14. Leafy green vegetables

Romaine Lettuce on a Chopping Board

it is important to get all the vitamins and minerals that your body needs while sick, but it can be difficult to do with a typical "sick food" diet.

The green leafy vegetables such as spinach , romaine and kale are full of vitamins, minerals and fiber. Are especially good sources of vitamin A, vitamin C, Vitamin K and folic acid ( 84 ).

Green vegetables are also loaded with beneficial plant compounds. These act as antioxidants to protect cells from damage and help fight inflammation ( 85 ).

Green leafy vegetables have also been used for its antibacterial properties ( 86 ).

Add spinach to an omelette for a quick, full of nutrients, rich in protein food. You can also try throwing a handful of kale in a fruit smoothie.

Conclusion: The green leafy vegetables are full of fiber and nutrients you need while sick. Also they contain beneficial plant compounds.

15. Salmon

Grilled Salmon

Salmon is one of the best sources of protein to eat when you are sick.

is soft, easy to eat and full of high quality protein your body needs.

Salmon is particularly rich in omega-3 fatty acids, which have strong anti-inflammatory effects ( 87 ).

Salmon is also a good source of vitamins and minerals, including vitamin D , which many people lack. Vitamin D plays a role in immune function ( 88 ).

Conclusion: Salmon is an excellent source of protein. It also contains omega-3 fatty acids and vitamin D, which fight inflammation and boost immune function.

Take Home Message

resting, drinking fluids and getting proper nutrition are some of the most important things you can do to feel better and recover more quickly when they are sick.

However, some foods have benefits that go beyond simply providing your body with nutrients.

Although no single food can cure disease, eating the right foods can support the body's immune system and help relieve some symptoms.




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