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14 Best foods to eat when sick with flu or cold

When you are sick, food can be of great help, either to relieve symptoms or boost your immune system. These are the foods to watch out for when you have a cold.

1. Chamomile tea

The ingredients in this tea have been shown to be associated with antibacterial activity in the body. But what is perhaps the most important thing for a cold is that this tea will relax you and help you sleep peacefully, and enough sleep means strong immunity. It can be drunk cold or hot, as well as added to various healthy drinks.


Curcumin, a natural ingredient in turmeric, is responsible for the spice’s strong color and is also a potential anti-inflammatory ingredient. It has also been shown to strengthen immune system cells and enhance antibody responses. Try pairing it with black pepper, which will boost curcumin activity. Add it to breakfast, drinks or desserts.


Since cherries are full of antioxidants, they have been linked to boosting the immune system and preventing upper respiratory illnesses. Because they also contain melatonin, they promote good sleep, and all research shows that without enough sleep, the body doesn’t have the strength to fight off a virus, like the one that causes the common cold. Add them to your favorite fruit drink or eat them as a snack.


It is one of the most important anti-inflammatory foods that contains vitamins E and B and folic acid. In addition, it has been proven to have a calming effect on stress, and we all know how stress negatively affects the immune system. They can be added to savory and sweet dishes.


Extra virgin olive oil, if you eat it, will reduce your risk of getting sick. The antioxidants contained in it protect against inflammatory processes, which include the development of diabetes, arthritis and intestinal diseases. Dress your salad with this oil and you can drink it on your own.

best foods to eat when sick with flu6. SOUP

We all know that soup is great when we have a cold, and there is some scientific evidence for this. Warm soup will help with nasal congestion, as well as soothe inflammation, which is important if we know that a cold affects problems with the upper respiratory tract. In addition, soup salt causes water retention, which can prevent dehydration and thus prevent headaches. If you don’t like chicken soup, vegetable soup will do.

7. Cayenne Pepper

Spicy spices like this help with nasal congestion and prevent clogging due to the production of more mucus. In addition, the pungent spice will stop coughing. Add it to soups or teas.


Throughout history, garlic has been used to fight disease, infection, and heal wounds, and research backs up this food‘s power when it comes to strong immunity. Adding a lot of garlic to your soup has been shown to help you recover from a cold faster, and recent evidence suggests that garlic extract may improve the immune system.


In addition to being known for its anti-inflammatory properties, honey can help relieve coughs in children. Take a tablespoon of honey to soothe a sore throat and cough, or add it to chamomile tea.


Ginger soothes nausea and, like honey, has antibacterial properties. For the best benefit, use the fresh root of the plant. Chop it up and make a tea out of it or add it to soups and salads.


Bananas are one of the easiest foods to digest when the appetite is very low due to illness. They affect the rise in blood sugar and provide energy, while other components help the immune system. They can be eaten alone or as an addition to fruit salads. Because they are full of potassium, they will replace the electrolytes you have lost through sweating.


Just a little lemon juice will provide the body with enough vitamin C, and the juice of a whole lemon meets 50 percent of the daily requirement. In addition to strengthening the immune system, it helps in DNA repair and serotonin production.

13. Pomegranate juice

This is another food that will boost the immune system due to its anti-inflammatory properties, and the flavonoids from this juice have been linked to fighting viruses and can reduce the duration of colds by up to 40 percent. You can drink it on its own or add it to water and fruit juices.


Green vegetables provide the body with antioxidants and important nutrients that help the immune system, such as vitamins A and C and folic acid. In addition, they offer bioactive ingredients that optimize immunity in the gut, where about 80 percent of immune cells reside.

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