It’s 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 it’s fighting an illness. They may relieve certain symptoms and even help you heal more quickly.
Avocados
Avocados are an unusual fruit because it is low in carbs but high in fat.
In particular, it is high in healthy monounsaturated fat, the same type of fat found in olive oil.
Avocados are also a good source of fiber, vitamins and minerals.
Avocados are a great food when sick because they provide calories, vitamins and minerals that your body needs. They’re also soft, relatively bland and easy to eat.
Because of the healthy fats avocados contain, especially oleic acid, they help to decrease inflammation while also playing a role in immune function.
Leafy, Green Vegetables
It’s important to get all of the vitamins and minerals your body needs while sick, but that can be difficult to do with a typical “sick foods” diet.
Leafy green vegetables such as spinach, romaine lettuce and kale are packed full of vitamins, minerals and fiber. They are especially good sources of vitamin A, vitamin C, vitamin K and folate.
Dark green vegetables are also loaded with beneficial plant compounds. These act as antioxidants to protect cells from damage and help fight inflammation.
Leafy greens have also been used for their antibacterial properties.
Add spinach to an omelet for a quick, nutrient-packed, protein rich meal. You can also try tossing a handful of kale into a fruit smoothie.
Oatmeal
Like bananas, oatmeal is bland and easy to eat while providing the calories, vitamins and minerals you need when sick. It also contains some protein — about 5 grams in a 1/2 cup.
Oatmeal has some other powerful health benefits, including stimulating the immune system and improving blood sugar control.
However, avoid buying artificially flavored oatmeal with lots of added sugar. Instead, add a small amount of honey or fruit to provide even more benefits.
Spicy Foods
Spicy foods like chili peppers contain capsaicin, which causes a hot, burning sensation when touched.
When high enough in concentration, capsaicin can have a desensitizing effect and is often used in pain-relieving gels and patches.
Many people report that eating spicy foods causes a runny nose, breaking up mucus and clearing out the sinus passages.
While few studies have tested this effect, capsaicin does seem to thin out mucus, making it easier to expel. Nasal capsaicin sprays have been used with good results to relieve congestion and itching. However, capsaicin also stimulates mucus production, so you may just end up with a runny nose instead of a stuffed one.
Cough relief may be another benefit of capsaicin. One study found that taking capsaicin capsules improved symptoms in people with a chronic cough by making them less sensitive to irritation.
However, to achieve these results, you probably would need to eat spicy food daily for several weeks.
Additionally, don’t try anything spicy if you already have an upset stomach. Spicy food can cause bloating, pain and nausea in some people.
Ginger
Ginger is probably best known for its anti-nausea effects.
It has also been shown to effectively relieve nausea related to pregnancy and cancer treatment.
What’s more, ginger acts similar to non-steroidal anti-inflammatory drugs. It has also demonstrated antioxidant, antimicrobial and anti-cancer effects.
So if you are feeling nauseous or throwing up, ginger is the best food available to relieve these symptoms. Even if you aren’t nauseous, ginger’s many other beneficial effects make it one of the top foods to eat when sick.
Use fresh ginger in cooking, brew some ginger tea or pick up some ginger ale from the store to get these benefits. Just make sure that whatever you’re using contains real ginger or ginger extract, not just ginger flavor.
Honey
Honey has potent antibacterial effects, likely because of its high content of antimicrobial compounds.
In fact, it has such strong antibacterial effects that it was used in wound dressings by the ancient Egyptians, and is still used for this purpose today Some evidence suggests that honey can also stimulate the immune system.
These qualities alone make honey an excellent to eat when sick, especially if you have a sore throat caused by a bacterial infection.
Many studies show that honey suppresses coughing in children. However, remember that honey should not be given to children under 12 months old.
Mix about half a teaspoon (2.5 ml) of honey with a warm glass of milk, water or a cup of tea. This is a hydrating, cough-soothing, antibacterial drink
Chicken Soup
Chicken soup has been recommended as a remedy for the common cold for hundreds of years — and for good reason.
It’s an easy-to-eat source of vitamins, minerals, calories and protein, which are nutrients your body needs in larger quantities while you’re sick.
Chicken soup is also an excellent source of fluids and electrolytes, both of which are necessary for hydration if you’re making frequent trips to the bathroom.
Your body will also need even more fluids if you have a fever.
What’s more, one study found chicken soup to be more effective at clearing nasal mucus than any other liquid studied. This means it’s a natural decongestant, perhaps in part because it gives off hot steam.
Another reason for this effect is that chicken contains the amino acid cysteine. N-acetyl-cysteine, a form of cysteine, breaks apart mucus and has anti-viral, anti-inflammatory and antioxidant effects.
Chicken soup also inhibits the action of neutrophils, which are white blood cells that may cause symptoms such as coughing and a stuffy nose.
Chicken soup’s ability to inhibit these cells could partially explain why it is so effective against some cold and flu symptoms.
Broths (Pepper soup)
Similar to chicken soup, broths are excellent sources of hydration while you’re sick.
They’re full of flavor and can contain calories, vitamins and minerals such as magnesium, calcium, folate and phosphorous.
If you drink them while hot, broths also have the wonderful benefit of acting as a natural decongestant because of the hot steam.
Drinking broth is a good way to stay hydrated, and the rich flavors can help you feel satisfied. This is especially helpful if your stomach is unsettled and you are unable to keep down solid foods.
If you’re making broth from scratch, it may have even more benefits — including a higher calorie, protein and nutrient content.
Many people rave about the benefits of bone broth and claim it has many healing properties.
Hot Tea
Tea is a favorite remedy for many symptoms associated with colds and the flu.
Just like chicken soups and broths, hot tea acts as a natural decongestant, helping clear the sinuses of mucus. Note that tea needs to be hot to act as a decongestant, but it shouldn’t be so hot that it further irritates your throat.
You don’t need to worry about tea being dehydrating. Although some teas do contain caffeine, the amounts are far too small to cause any increased water loss.
This means that sipping on tea throughout the day is a great way to help you stay hydrated while relieving congestion at the same time.
Tea also contains polyphenols, which are natural substances found in plants that may have a large number of health benefits. These range from antioxidant and anti-inflammatory action to anti-cancer effects.
Tannins are one type of polyphenol found in tea. In addition to acting as antioxidants, tannins also have antiviral, antibacterial and anti-fungal properties.
In a study, hibiscus tea reduced the growth of avian flu in a test tube. Echinacea tea also shortened the length of cold and flu symptoms
In addition, several types of teas specifically developed to relieve cough or throat pain were shown to be effective in clinical studies.
All of these effects make tea an important part of your diet when you’re sick.
Resting, drinking fluids and getting proper nutrition are some of the most important things you can do to feel better and recover faster when sick.
But some foods have benefits that go beyond just providing your body with nutrients.
While no food alone can cure sickness, eating the right foods can support your body’s immune system and help relieve certain symptoms.
