best foods to eat if you start feeling sick
. A common drink to enjoy when youre sick is ginger ale, but have you ever wondered why? Ginger is a natural antinauseant. When you are feeling sick to your stomach, drinking ginger beverages can be the best option. Instead of pop, opt for a popular ginger soda that contains real ginger, not just gingersugar flavoring. You can also make your own ginger tea by pouring boiling water over slices of ginger and honey. Enjoy this hot beverage and feel th
. Soup is another favorite when you are feeling sick. The warming broth relaxes your chest when you are congested. Garlic and onion broth give amazing nutrients and have been shown to be antimicrobial. Some people believe that you should restrict dairy intake when you have a lot of mucus and phlegm, which is true for creamy soups, like cream of chicken and mushroom, that can exacerbate coughing. Although studies arent suggesting that a warm bowl of
. Not only is honey sweet and delicious, but its great for a sore throat. Honey is an antimicrobial and can help kill the bacteria on the back of your throat. Enjoy a spoonful of honey or mix it into tea. Warm honey tea can give amazing relief to a sore throat. The combination of the warm liquid and the bacteriadestroying honey is a powerful onetwo punch. Mix it with ginger tea and youll have a delicious, soothing sore throat remedy. Research prese
. When youre congested, it may be hard to eat. You cant smell, you cant taste, and youre just miserable. What you really need is to clear your sinuses and eustachian tube. The perfect remedy for this is to eat super spicy foods. Your body reacts to the burning sensation by loosening up the mucus that is clogging your body. Plus, the strong flavors will be easier for you to taste compared to tasteless, bland foods. For instance, research from 2011 t
. Ginseng is a popular ingredient in energizing drinks and cold remedy medications. One popular pill brand promises shorter illnesses with continued consumption of their ginseng product. You can easily make ginseng drinks and soup at home and forgo these manufactured concoctions. You can find ginseng at Asian grocery stores in dried and powdered form. Add ginseng to your honey tea and pop a root in your broth as you simmer soup. It will help reener
. Clove oil is commonly used in dental surgeries when packing open wounds in the mouth. It is a powerful alternative, topical pain killer. You can use this natural spice to your advantage when you have a sore throat. Add clove powder to your warm tea or chew on whole cloves for a more potent throat remedy. Be careful with clove oil as it can actually irritate the throat. According to a study conducted at the Central Institute of Nedical and Aromati
. If you have a stomach flu, eating may be the last thing on your mind. If you can manage it, unflavored, unsalted crackers are a great food to eat. Saltines can help absorb excess stomach acids when you have thrown up everything else. Enjoy simple crackers and not cheese, butter, or herb flavored. While these may taste better, they could be too heavy on your sensitive stomach. When youre feeling up to it, add some natural nut butter on top of your
. Bananas are another great food to have when you are feeling nauseated. They are high in fruit sugars, which can give you a much needed energy boost when you are sick. Bananas make up part of the BRAT diet, which is a recommended diet when suffering from nausea, vomiting, and diarrhea. BRAT stands for Bananas, Rice, Applesauce, and Toast. Enjoy any of these four foods knowing they are easy on the stomach. Thank goodness for bananas, which effectiv
. It seems any sort of illness can be lessened with a delicious popsicle. When youre feeling sick, you may resist drinking liquids. This is the total opposite of what you need to do to get better faster. Stave off dehydration by consuming a variety of liquids. Popsicles are a great frozen liquid for you to enjoy. The cold will also help numb a sore throat. Look for pure juice varieties of popsicles to get some natural fruit sugars and energy. Just
. Normally, most juices are high in sugar and overly processed. However, when youre sick with a cold, a glass of 100percent real orange juice (with pulp) can provide a vitamin kick when youre not eating a lot or having trouble digesting foods high in fiber due to gastric distress. Juice is a great way to get vitamins and fruit sugar in an easily digestible format. Real vegetable juices are also a great choice. Whatever you pick, just make sure its
. Chocolate with a high cacao content (above about 70%) has finally been making it into the mainstream as of late. (Try to avoid the snackfood varieties which are pumped full of sugar and saturated fat.) Opting for a darker chocolate will fill your body with the powerful antioxidant polyphenol which boosts your immune system.
. Betacarotene is the cause of orange flesh in foods like carrots and sweet potatoes. Its also what our bodies convert into vitamin A a critical nutrient for healthy mucous membranes like those in your nose and throat and for your system in general.
Eat fat as fish
. Fish rich in Omega3 fatty acids such as salmon and tuna reduce inflammation in your body. When various parts of the body such as the lymph nodes are inflamed, our immune systems dont work as well and thus we get sick easier and stay sick longer. (Fat otherwise are more difficult for the body to process so eat other fats sparingly while sick.)
. Continuing on the seafood track, oysters may help cut down on the duration of a cold. This is due to their high zinc content the highest of any food which has been proven to reduce the common cold when taken as a supplement (though the supplements have some side effects as well). Make sure to cook the oysters as a compromised immune system wont be able to fight off potential bacteria in raw seafood.
. A common food to eat during weight loss, oats also contain a special fibre named betaglucan. Betaglucan has been shown in some rat studies to prevent infection of our upper respiratory tract and prevent early, stressrelated death. A cholesterolfighter and immunebooster? Sounds like a winwin.
. The small, licoriceflavoured seeds often appearing in central European sausages, fennel seeds are wonderful for your respiratory system as they can decongest you and reduce coughing. Crush the seeds to make a tea or roast the bulb and stalks which you can find in most megamarkets they add a nice zing to a mixed vegetable roast or soup.
. One of proteins major roles in our bodies is helping antibody production and fighting infection. Though oily, greasy foods might make you feel better for an instant, think about having roast turkey or chicken next time you feel sick.
Beans Legumes and Nuts
. Benefitting you for some of the same reason as lean meats, the protein in beans, legumes, and nuts can help you get through sickness. Especially useful are Brasil nuts (just one meets your daily recommended amount of selenium, a cold and flufighter) and sunflower seeds (packed with vitamin E, they can improve lung function and protect your cell walls).
Probiotic Rich Dairy Products
. Yogurt with various kinds of healthy bacteria (such as Lactobacillus acidophilus and Bifidobacterium longum) are hitting the market strong and rightly so. With 10 trillion bacteria living in your intestines, its good to keep a high supply of the good variety when youre feeling sick, especially when experiencing things such as vomiting and diarrhea which can wipe out some of your supply.
. No sicknessfighting list would be complete without chicken soup. The amino acid cysteine present in chicken thins mucus in your lungs and warm broth helps with the critical tasks of keeping you hydrated and keeping your nasal passages moist.
. Your grandmother was right the BRAT (Bananas, Rice, Applesauce, Toast) diet is a brilliant cure for stomach ailments. The blandness of the foods combined with their nutritional benefits for instance, bananas whose high potassium levels replenishes important electrolyte lost when you are expelling liquids and toast which can help stabilize a turbulent digestive system actively work to help you feel better.
. Anise seeds are often found in cookies but they can do more for you than just taste good. Anise helps you expel mucus and eases a cough, too. Try making a tea from a cup of crushed anise seeds and a cup of boiling water. Flavor it with honey and cinnamon.
. Sweared on by cooks across the globe, garlic is nearly a panacea food. Youll get the highest antioxidant content from garlic when eating it raw, but as some people find this a bit offputting, try adding garlic to your food when sick or taking supplements.
. Well, this one is a bit of a mixed bag. Recent research has shown that drinking loads of orange juice and taking vitamin C supplements dont help in fighting the cold that much, but this vitamin rampant in citrus fruits such as oranges, limes, and lemons might slightly reduce how long you feel icky.
. Though your body makes vitamin D when the the sun hits your skin, if youre cooped up inside sick or in a cold climate youre likely not getting enough of this important nutrient. Many foods are now fortified with vitamin D, the most notable being most milk products. (Bonus fact: contrary to popular belief, drinking or eating dairy does not increase your bodys mucus production! So have a glass of cow juice and, at the same time, lower your chances
. A warm cup of tea is perfect when you have the sniffles. Though the most beneficial variety is green tea, all varieties made from the Camellia sinensus plant (rather than herbal teas) pull their weight as flufighters due to high amounts of the antioxidants called catechins. A Japanese study even showed that people who regularly take catechin supplements were 75% less likely to catch the flu.
. Mushrooms are technically funghi and though you might steer away from them generally, they are full of antioxidants which act like a sports drink to your immune system. The potassium, vitamin B, and fiber in them can help you beat a cold.
Hot Salty Water
. Its widely known that gargling with hot, salty water is good when youre sick, but do you know why? As salt is hydrophilic (meaning it attracts water to it), it pulls moisture out of an inflamed throat and reduces discomfort. It also cuts through throat mucus and rinses away bacteria.
Dark Leafy Greens
. Very beneficial to your health due to their high nutrient content, dark, leafy greens such as kale, collard greens, and spinach are especially beneficial when youre feeling sick and your body is lacking nutrients. Recent research has even shown bitter varieties like arugula can help boost your white blood cell count.
. Mostly associated with Indian and South Asian cooking, turmeric is a major part of Ayurvedic medicine and has preventative and healing properties that rival gingers. A powerhouse on the antiinflammatory and antibiotic scenes, turmeric can also help an upset stomach and a loss of appetite. Add half a teaspoon to a cup of boiling milk or add it to the sauce of a dish with carrots or lean meats for a super health hack.
. Blueberries are bursting with anthocyanin, a powerful antioxidant which gives blueberries their bright blue or purple colours. All their antioxidants also boost the immune system (and your brains health too). Theres also loads of anthocyanin in wine, but the effects of alcohol while sick can have a mostly negative effect.
. Having now appeared on heaps of grocery shelves, echinacea is most commonly consumed as a tea or supplement. But beware scientists have not found conclusive evidence the herb helps with sickness and it can even have a side effect of an upset stomach. It has been shown, though, to boost white blood cell count which can help your body fight off infection.
Apple cider vinegar
. Does ACV have no end to its glory? It is a potent antiviral, antifungal, antibacterial, and antiinflammatory. It also helps to reduce acidity in the body by acting as an alkalizing agent. A tonic consisting of a tablespoon or two of raw ACV, raw honey, and lots of water could have you feeling a little bit less foggy in no time.
. showed that elderberry extracts were able to block the H1N1 viruss ability to infect host cells. That means it is a potent antiviral. Okay, so maybe you dont have an elderberry tonic stored in the back of your fridge, but if you find it or decide to make some, know that elderberries are great virusfighters. Some even claim it can reduce the duration of colds and upperrespiratory infections.
. Antiviral, antimicrobial, and antiinflammatory, oil of oregano is extremely powerful and has been shown to fight viruses. It inhibits the growth of unwelcome pathogens, and has myriad other health uses to warrant it a spot in your medicine cabinet. Add a few drops to water or cook with the whole herb. Just exercise caution, as it is very potent.
. Grapefruit, oranges, and lemons are bursting with nutrients, including vitamin C, which is a welldocumented ally if youre fighting off the sniffles. Eat them whole, spritz some into your water, or make homemade juice if youre feeling up to it. Popsicles are also great for numbing a sore throat. Ask someone to make you some homemade orange juice pops for a tasty, healthboosting remedy. Dont waste your money on Vitamin C supplements, though the bo
. Chicken soup has been a longtime remedy for any sickness and for good reason. Broth, slowcooked bone broth in particular, is very dense in nutrients, including magnesium, phosphorus, and other difficult to obtain trace minerals. Your body will have a harder time fighting off illness if it is suffering a deficiency, and drinking warm broth is comforting for the soul.
Highly acidic foods
. When your body is trying to bring itself back into balance, you dont want to keep pumping in acidity and inflammation. Stay clear of any foods to which you may be sensitive like dairy and gluten and opt for eating less red meat and dairy, which can be heavy and acidic to the body.
. Sugar is acidic to the body. Avoid refined sugars and artificial sweeteners, which cause inflammation. Instead, opt for honey and maple syrup, which are full of beneficial minerals, or eat whole fruits, which balance the sugar intake with fiber.
. Fried chicken is not going to make you feel any better. Foods high in grease and fat often leave your stomach unsettled and can produce further inflammation. Adding to your bodily inflammation while your sick just isnt a smart idea, so steer clear of all fast food burgers when you are fighting off a cold.
. While there isnt a general consensus on this, most believe that dairy encourages the development of mucus. Its probably not something youre craving when you have a stomach bug either. If youre searching for something cold to soothe your throat, opt for natural popsicles before hunkering down with a pint of Ben & Jerrys cookie dough.
Your entire body aches
. Foods that ease muscle aches depend on the specific reason for the body aches, says Kristine Arthur, MD, internist at Orange Coast Memorial Medical Center in Fountain Valley, Calif. For general muscle aches, food containing magnesium or calcium may help ease soreness, she says. Best foods: Magnesiumcontaining foods include nuts, bananas, beans, leafy greens, and avocados. Foods high in calcium such as canned salmon, yogurt, darkgreen leafy green
. Pres an olive and you get one of the healthiest fats in the world. The main benefit of olive oil is that it lowers
. Consider broccoli your number one cancer fighter, thants to its sulfur compounds, such as sulforaphane, which you can smell as broccoli cooks. These compounds signal our genes to boost production of enzymes that detoxify potentially cancercausing compounds. Eat more broccoli and you could slash your risk of everything from breast and lung cancer to stomach and colon cancer.
. A tablespoon of ground flaxseed sprinkled over cereal or yogurt provides an easy 2.3 grams of fiber, often more than whats in the cereal itself. But flaxseed is most revered for its lingans. These act like estrogen in the body, blocking estrogen receptors on cells and contributing to reduced rates of certain hormonerelated cancers, such as breast cancer. Their antiinflammatory power may also help keep conditions from acne to asthma at bay.
. Cinnamon is one of the most powerful healing spices. Its become most famous for its ability to improve blood sugar control in people with diabetes. The apple pie spice can help prevent blood clots and has antibacterial and antiinflammatory properties. It has been shown to conquer E. coli, among other types of bacteria.
. Filling up on green beans, and other highfiber foods, can help you prevent weight gain or even promote weight losswithout dietingsuggests new research inThe Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a single weightloss formula: boosting fiber by 8 grams for every 1,000 calories consumed
. The omega3 fatty acids in oily fishsuch as salmon and tunacan boost your skins defenses against UV damage. In a study published earlier this year in theAmerican Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega3rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega3s act as a shield, protecting cell walls from freeradical da
. Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesnt have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When its the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are
. Eating more vitaminC rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. Research in theAmerican Journal of Clinical Nutritionlinks consuming plenty of vitamin Crich foods with youthful skin. The findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and agerelated skin dryness in middleage women. Vitamin Cs youthful effects on skin may
. Calories: 150 per half cup Nutrients: Rich in vitamin B1, vitamin B2, iron, magnesium, phosphorus, insoluble and soluble fiber, omega3 fatty acids, polyunsaturated fats and protein.
. Calories: 14 per two cups Nutrients: Rich in folate, vitamin D, vitamin K, calcium, iron, magnesium and manganese.