Being sick can disrupt your daily activities, keeping you in bed for days or weeks. Eating well is just as important as getting rest and reducing stress. Certain foods can boost your immune system and speed up recovery.
Depending on your symptoms, treat yourself with chicken soup, lemons, crackers, or bananas. Yogurt and fermented foods can restore gut flora and relieve indigestion. Citrus fruits are packed with antioxidants that protect your cells from oxidative stress. Avoid acidic foods, junk food, and sugar because they trigger inflammation and suppress immune response.
If you’re sick, add these foods to your plate:
Bone Broth
Broth-based soups, such as bone broth, have been used as a natural remedy for centuries. Rich in phosphorus, magnesium, calcium, and other nutrients, they give your immune system a boost and prevent dehydration. Chicken soup also helps relieve nasal congestion and flu symptoms.
Spicy Foods
Chili peppers, horseradish, garlic, black pepper, and other spicy foods are among the best natural decongestants. They also make you sweat, which helps flush out toxins from your body.
Ginger Tea
Nausea, stomach pain, and indigestion can be naturally treated with hot ginger tea. To maximize its benefits, add a teaspoon of honey and freshly squeezed lemon. Ginger soothes your stomach and relieves nausea, eases menstrual cramps, and supports immune function. It also fights inflammation and neutralizes free radical damage.
Yogurt
Rich in probiotics, yogurt balances your gut flora and helps reduce the body’s inflammatory response. Pickles, natto, sauerkraut, and kefir have similar benefits. Studies have found that eating foods high in probiotics can reduce cold symptoms by as much as 34 percent.
Honey
Due to its strong antibacterial effects, honey is an excellent remedy for colds and flu. In ancient times, Egyptians used it in wound dressings to prevent bacteria overgrowth. Research indicates that honey strengthens the immune system, relieves coughing, and speeds up healing.
