As the chill sets in, colds and flu-like symptoms are becoming all too common. However, your diet can play a significant role in your recovery process.
When you’re feeling poorly, eating might be the last thing on your mind, but it’s crucial to give your body the nutrients it needs to fight off viruses. We all know that fruits and vegetables are beneficial for our health, with the recommended five-a-day, but some can actually do more harm than good when you’re ill.
Here are some of the best foods to eat when you’re under the weather.
1. Antioxidants
Fruits and vegetables rich in antioxidants can be a godsend when you’re feeling unwell. They help reduce oxidative stress, support your immune system, and alleviate inflammation, speeding up your recovery, reports Gloucestershire Live.
Foods high in antioxidants include blueberries, raspberries, oranges, broccoli, spinach, and carrots. Green tea and dark chocolate also have beneficial antioxidant properties.
2. Garlic
Garlic is known for its immune-boosting properties, thanks to compounds like allicin. Some studies suggest that these can help combat bacteria and viruses often associated with illnesses like colds and flu.
3. Echinacea
Echinacea is a herbal remedy commonly used to bolster the immune system when dealing with cold and flu symptoms. Research indicates that it can help lessen the severity and duration of cold symptoms by stimulating the immune system.
4. Salmon
Healthline suggests that salmon is a nutritional powerhouse, brimming with protein, B vitamins, selenium, iron, zinc, and omega-3 fats. Omega-3 fats, when taken as supplements, are said to promote wound healing, enhance immune response, and reduce inflammation.
Just 85 grams of wild-caught salmon can provide over 70 per cent of your daily selenium needs, a mineral known for regulating inflammation and immune response.
5. Manuka honey
Manuka honey is another beneficial food item. While all honey has health benefits, Manuka honey is particularly recommended for its soothing properties and ability to ease cough and sore throat symptoms.
6. Organ meats
Organ meats, often referred to as offal, may not be everyone’s first choice, but they’re actually some of the most nutritious foods available. They’re packed with immune-supportive nutrients like vitamin A, iron, zinc, B vitamins, and copper, which aids in the production of connective tissue and collagen.
These meats not only boost your immune system but are also a rich source of protein. For those recovering from injuries, vitamin A is crucial for strengthening the immune system, reducing inflammation, and promoting wound healing.
7. Shellfish
Shellfish is another food item to consider. It’s not just your typical fish that can help ward off illness. Shellfish like oysters, mussels and clams are chock-full of health-enhancing nutrients – especially zinc.
Zinc plays a crucial role in maintaining a robust immune system and also aids in wound healing. Healthline reports that six medium-sized oysters (roughly 59g) can provide over 300 per cent of the daily value of zinc.
Avoid smoking and drinking
But it’s not just about what we consume, lifestyle modifications may also be necessary to fend off illness. This could mean ensuring adequate rest, particularly when unwell or injured; staying hydrated; and giving up smoking and drinking.
Avoiding cigarettes and alcohol while recovering from an illness is key as these habits can hinder recovery and weaken your immune system.
Your body might also lack certain nutrients, such as zinc and vitamins B12 and A. Vitamin A is vital for normal vision, the immune system, reproduction, and growth and development, while B12 is required for the formation of red blood cells and DNA.