During a bout of the flu, your dietary choices become crucial for a quicker recovery. The foods you consume can significantly impact your immune system’s response and overall wellness. Opting for nutrient-rich, whole foods while steering clear of processed items lacking essential vitamins and minerals can aid in combating illness. Here are seven top foods recommended by doctors to consume when you’re sick with the flu.
Green tea and ginger tea are standout choices. Green tea is rich in antioxidants and flavonoids, bolstering immune function. It also contains L-theanine, an amino acid that aids in generating germ-fighting compounds in T-cells. On the other hand, ginger tea can help alleviate severe stuffy noses, nausea, or upset stomachs due to its anti-inflammatory properties.
Homemade chicken soup, packed with vegetables, lean protein, and whole-grain noodles, provides necessary fluids and electrolytes for hydration, while helping clear nasal congestion. Chicken in the soup supplies essential proteins crucial for immune cell health.
Garlic is a potent flu-fighting food containing allicin, a compound enhancing certain white blood cells’ disease-fighting response and exhibiting antimicrobial and antiviral properties to deter the flu virus.
Nuts, especially almonds, are loaded with vitamin E, a powerful antioxidant vital for a robust immune system. Their healthy fats aid in the absorption of this vitamin.
Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamin C, known to bolster the immune system by increasing white blood cell production, vital for fending off infections.
Yogurt with live cultures provides probiotics that support gut health and the immune system. This dairy product, rich in protein and vitamin D, can potentially reduce flu severity and duration. Combining yogurt with fresh berries adds extra flu-fighting antioxidants.
Finally, dark leafy greens such as kale, spinach, or collard greens are packed with immune-boosting vitamins C and E. Incorporating these greens into soups, smoothies, or sautéed dishes over whole grains is an excellent way to integrate them into your diet while combating the flu.