If you drink them while hot, broths also have the wonderful benefit of acting as a natural decongestant because of the hot steam (4). Even if you aren’t nauseous, ginger’s many other beneficial effects make it one of the top foods to eat when sick. Tannins are one type of polyphenol found in tea. Garlic can provide all sorts of health benefits. Additionally, several studies in animals found that coconut water contains antioxidants that can fight oxidative damage and may also improve blood sugar control (18, 19, 20, 21). For these reasons, they are part of the BRAT diet (bananas, rice, applesauce, toast) that is often recommended for nausea (55). Coconut water is the perfect beverage to sip on when you’re sick. Avocados are a great food when sick because they provide calories, vitamins and minerals that your body needs. These act as antioxidants to protect cells from damage and help fight inflammation (85). One study in rats found that tannic acid in black tea could decrease the amount of a common type of bacteria that grows in the throat (29). Salmon is particularly rich in omega-3 fatty acids, which have strong anti-inflammatory effects (87). Black tea can decrease the growth of bacteria in the throat, and echinacea tea may shorten the length of the cold or flu. You don’t need to worry about tea being dehydrating. Dark green vegetables are also loaded with beneficial plant compounds. Staying hydrated is vital for those with a cough or cold. Many people rave about the benefits of bone broth and claim it has many healing properties, although currently there are no studies on its benefits (8). It might be a good idea to begin slowly if you’ve never tried it (22). Add potatoes; cook until tender but still firm. If you’re salt-sensitive and buy broth from the store, be sure to buy a low-sodium variety as most broths are very high in salt. One study found that taking capsaicin capsules improved symptoms in people with a chronic cough by making them less sensitive to irritation (53). They’re also soft, relatively bland and easy to eat. Chicken soup also inhibits the action of neutrophils, which are white blood cells that may cause symptoms such as coughing and a stuffy nose. In addition to acting as antioxidants, tannins also have antiviral, antibacterial and anti-fungal properties (28). Citrus fruits: Fruits with citric acid may cause acid reflux aggravating your throat and triggering coughs. Like bananas, oatmeal is bland and easy to eat while providing the calories, vitamins and minerals you need when sick. For 65 years, the Foodtown banner has proudly served the communities of New Jersey, New York and Pennsylvania. Salmon is also a good source of many vitamins and minerals, including vitamin D, which many people are lacking in. Try to avoid foods that can aggravate the healing process of your cough. An Apple a Day Keeps the Doctor Away — Fact or Fiction? This could help relieve symptoms such as intestinal cramping, bloating and diarrhea (62). Puree all ingredients in a blender until smooth. It has also demonstrated antioxidant, antimicrobial and anti-cancer effects (44, 48). It provides 150 calories and 8 grams of protein per cup. Pour sauce over potatoes and bake for 45 minutes. Fruits like apple, pears, melons and peaches are beneficial in the treatment of a cold. And when you’re sick, eating the right foods is more important than ever. N-acetyl-cysteine, a form of cysteine, breaks apart mucus and has anti-viral, anti-inflammatory and antioxidant effects (5, 6). It has also been shown to effectively relieve nausea related to pregnancy and cancer treatment (44, 45, 46, 47). Salmon is one of the best protein sources to eat when sick. When high enough in concentration, capsaicin can have a desensitizing effect and is often used in pain-relieving gels and patches (49). Some yogurts also contain beneficial probiotics. Leafy green vegetables are full of fiber and nutrients that you need while sick. Garlic. Flavonoid supplements can also be beneficial. Besides being sweet and flavorful, it contains glucose and the electrolytes needed for re-hydration. But some foods have benefits that go beyond just providing your body with nutrients. Chicken soup has been recommended as a remedy for the common cold for hundreds of years — and for good reason (1). Staying well-hydrated is one of the most important things you can do when sick. You can also try tossing a handful of kale into a fruit smoothie. Add some fruit to a bowl of oatmeal or yogurt for more added benefits or blend frozen fruit into a cold smoothie that soothes your throat. Similar to chicken soup, broths are excellent sources of hydration while you’re sick. There are no known cures for colds and flu, so cold and flu prevention is key. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Leafy greens have also been used for their antibacterial properties (86). This article tells…. This recipe is just for fun! While no food alone can cure sickness, eating the right foods can support your body’s immune system and help relieve certain symptoms. Just like chicken soup, hot tea acts as a natural decongestant, helping clear the sinuses of mucus. Oatmeal has some other powerful health benefits, including stimulating the immune system and improving blood sugar control (61). Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Honey has antibacterial effects and stimulates the immune system. Tea is a favorite remedy for many symptoms associated with colds and the flu. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. They’re easy to chew and bland in flavor, but also provide a decent amount of calories and nutrients. A salad made of these fruits, including oranges, pineapple and grapes is an effective remedy for cold and cough. Many people report that eating spicy foods causes a runny nose, breaking up mucus and clearing out the sinus passages. Fluids. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. One study found that children taking probiotics felt better an average of two days faster, and their symptoms were about 55% less severe (64). Tea also contains polyphenols, which are natural substances found in plants that may have a large number of health benefits. It can stimulate your immune system, improve blood sugar control and decrease inflammation in the digestive system. It may be effective at relieving coughing caused by irritation. Drinking broth is a delicious and nutritious way to stay hydrated, and it also acts as a natural decongestant when hot. Research indicates that drinking … In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. However, to achieve these results, you probably would need to eat spicy food daily for several weeks. 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.

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