15 Foods To Speed Up Recovery From Colds And Flu

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

15 foods to speed up recovery from colds and flu

Food not only provides a person with the energy they need to live. It supports a weakened body during illness, relieving unpleasant symptoms. Everyone knows the saying of the healer Hippocrates: "Let food be your medicine and medicine be your food." Certain foods with active properties can speed up the healing process. We present 15 of the best foods you need during your illness.

Content:

1. Chicken soup
2. Broths
3. Garlic
4. Coconut water
5. Hot tea
6. Honey
7. Ginger
8. Spicy food
9. Bananas
10. Oatmeal
11. Yogurt
12. Some fruit
13. Avocado
14. Leafy green vegetables
15. Salmon

• Instead of a conclusion
• How to treat flu with modern remedies?

1. Chicken soup

For hundreds of years, chicken soup has been recommended as the best remedy for colds. This is because the dish is loaded with minerals, vitamins, protein and calories that the body needs during illness. Nutrients are concentrated in a product that is easy to prepare, easy to consume.

Chicken soup is essential for maintaining water-salt balance in the body. When visiting the toilet, a person loses fluid and electrolytes. A healthy dish restores the necessary level of fluid in the body. This is important if the illness is accompanied by prolonged fever.

Medical observation of patients has proven that chicken soup is a natural decongestant. It cleans the nose well of mucus by getting into the nose with the help of steam. Chicken contains a large amount of the cysteine amino acid. Acetylcysteine is able to destroy and remove mucous discharge. The active compound of cysteine has a pronounced anti-inflammatory, antioxidant and antiviral effect. ^[1]

Cough and congestion of the upper respiratory tract are caused by neutrophils, a type of leukocytes with a specific action that are formed in the blood during illness. Chicken soup is able to suppress their negative effects on a weakened body. This peculiar inhibitory effect explains the effectiveness of the dish against the symptoms of influenza and other colds.

Chicken soup provides the body with essential proteins, vitamins, minerals, and calories. Restores fluid and electrolyte balance. The natural decongestant action is to inhibit specific cells that cause nasal congestion and coughing.

2. Broths

Broths, like chicken soup, help maintain the necessary level of fluid in the body during illness. They are rich in flavor, packed with vitamins and calories. Broths contain essential minerals - magnesium, calcium, phosphorus, folate.

During a cold, hot broths relieve unpleasant symptoms due to their pronounced anti-edema effect. Some stomach diseases prevent you from eating solid foods. Decoctions come to the rescue, eliminating the feeling of hunger and preventing dehydration. They have a rich taste, rich aroma.

If salt is contraindicated for the patient, when buying ready-made broth in a store, you should pay attention to the sodium content. Most of the products presented have a high salt concentration.

When you cook the broth yourself, you control the amount of salt yourself. Homemade food tends to be high in calories due to its high protein and nutrient concentration.

There is a category of people who are convinced of the benefits of bone broth. It should be noted that there is currently no evidence that this is a healthy dish that has any medicinal properties.

Hot drinking broth is widely regarded as a natural decongestant. It is a way to deliciously saturate the patient, provide nutrients and protect against dehydration.

3. Garlic

Since ancient times, garlic has been renowned for its special health benefits. Traditional medicine practitioners have used it for centuries in recipes for the treatment of viral, bacterial, fungal diseases. In addition, garlic was used to activate the body's protective functions.

Many experts have studied the medicinal properties of garlic. In the course of observations, results were obtained about a certain effect of the plant on the viruses of the common cold, flu. There is promising evidence that garlic will help fight more serious ailments.

One of the experiments involved two groups of people. One of the subjects was given garlic, the other a placebo. It was possible to establish that the members of the group taking garlic, got sick 70% less often than the rest. ^[2]

Another study found that sick patients who consumed garlic recovered faster than those who received a placebo. On average, the period of the disease is shortened by 3-4 days. ^[3]

Several observations made it possible to conclude that garlic extract enhances the immune system and reduces the intensity of symptoms of colds and flu. ^[4]

Garlic goes well with chicken soup and various broths. It gives a rich taste, an appetite-stimulating aroma and enhances the healing qualities of dishes.

However, there are studies that disprove the effectiveness of garlic for colds, the data is contradictory. ^[20]

4. Coconut water

During illness, it is important to follow a drinking regimen to ensure an adequate level of fluid in the body. Adequate hydration is the most important condition for diseases accompanied by fever, sweating, diarrhea, and vomiting. These pathological conditions can lead to significant loss of fluid and electrolytes.

Coconut water is the perfect drink when you are sick. Sweet taste, pleasant aroma are combined with high rehydration qualities. Coconut drink contains a lot of glucose and electrolytes.

A drink made from coconut pulp replenishes the water lost by the body after exercise, in cases of uncomplicated diarrhea. For the gastric mucosa, it is quite gentle. ^[five]

Animal studies have shown that coconut water is rich in antioxidants that help prevent oxidation. Drinking coconut helps to normalize blood sugar levels.

It should be said about research that has confirmed that coconut water can cause significant bloating. If this is your first time trying this drink, start with small doses to prevent unpleasant symptoms.

Coconut water has a pleasant sweet taste. It replenishes the required volume of fluid, provides the body with electrolytes that the body loses during illness.

5. Hot tea

Tea has long been a traditional drink for flu and colds. He fights unpleasant symptoms of the disease. Hot tea, like chicken soup, is a natural decongestant.

Drinking the tea hot enough to reduce swelling, but not burning your throat.

It is believed that tea is a diuretic. This is not entirely true. A small proportion of teas contain negligible amounts of caffeine, but too little to cause dehydration. In contrast, drinking tea regularly can help prevent dehydration and has a mild laxative effect.

Tea contains natural polyphenols - tannins. These herbal ingredients are very beneficial for health, as they have antioxidant, anti-carcinogenic and anti-inflammatory properties. Tannins are a type of tea polyphenols. They have antibacterial, antiviral and antifungal properties.

Black tea. Experiments with rats have shown that the tannins of black teas reduce the concentration of bacterial plaque on the throat. ^[6]

Hibiscus tea. Another study looked at a decoction of hibiscus flowers. It turned out that this type of tea inhibits the growth of the bird flu virus. ^[7]

Echinacea tea can significantly reduce the intensity of flu symptoms and colds. ^[eight]

Currently, a formulation of tea teas has been developed, which have an antitussive effect, relieve sore throat and relieve cold symptoms. Their effectiveness has been proven in clinical studies. We can say that tea is an integral part of a therapeutic diet.

Tea is able to replenish the fluid lost during the disease. It is a natural decongestant when hot. Black teas reduce the concentration of pathogenic bacteria in the throat. Echinacea tea significantly shortens the duration of colds and flu.

The best tea recipe for colds

So, for vitamin tea for colds, you will need:

• Grated root of fresh ginger - 1 tablespoon (More: the benefits and harms of ginger);
• Ground cinnamon - 1 teaspoon;
• Mashed fresh or frozen cranberries - 2 teaspoons;
• Boiling water - 0.5 liters.

Before starting treatment for a cold, take a large porcelain teapot, scald it from the inside, put all the above ingredients in it, cover with boiling water, wrap it with a towel and wait 20 minutes. A fragrant and healthy drink is ready!

There is an alternative cooking method - in an enamel pot. The tea can be kept over low heat for 2-3 minutes, and then wrapped for 10 minutes. In any case, it does not need to be filtered after brewing, let all the components settle to the bottom in a natural way and continue to give their valuable substances into the drink.

How to drink tea for colds? It is better to drink this tea with the whole family, a glass three times a day. Like any medicinal decoction, it should be consumed either half an hour before a meal, or at least an hour and a half after a meal. If you are already unwell, be sure to have this hot tea before bed.

Let's say you are having dinner at 7 pm. Then at half past eight, slowly sip tea for a cold, you can even have a couple of mugs. And at 11 pm go to bed. This order of treatment is optimal, since ginger strongly tones, and cranberries have a diuretic effect. This combination, you know, does not promote falling asleep.

Many are confused by the bitter taste of this healing tea for colds. But it's best to avoid the temptation to sweeten it with sugar. Try drinking this drink along with honey. It is both tasty and very useful, especially during the cold season, because honey perfectly strengthens the human immune system. Important note: you don't need to put honey directly into your tea. Once in a hot environment, it loses a significant part of its properties. Better to eat half a teaspoon of honey, and then wash it down with two or three generous sips of tea.

6. Honey

The composition of honey contains unique compounds with powerful antibacterial properties. This effect is so pronounced that the ancient Egyptians used honey in dressing wounds. Modern Egyptian medicine has not abandoned this tradition. ^[nine]

Many studies have proven that honey has the ability to boost the immune system. This makes honey a necessary product for the treatment of patients with bacterial sore throat.

Medical observations prove that honey can suppress obsessive cough in children. However, it should not be given to babies under 12 years old due to the likelihood of allergic reactions, since honey is an active substance. ^[ten]

To make a honey drink, dissolve 1/2 teaspoon of honey in a glass of warm milk. It will sedate, kill bacteria and replenish fluid levels in the body.

Honey activates the protective functions of the body, has an antibacterial effect. It is able to relieve persistent cough in children over 12 years of age.

7. Ginger

Ginger has long been used as an effective antiemetic. In modern medicine, ginger is recommended for pregnant women to fight nausea, as well as for patients undergoing anticancer therapy.

In terms of the spectrum of action, ginger is similar to non-steroidal anti-inflammatory drugs. Its anticarcinogenic, antimicrobial and antioxidant qualities are highly appreciated. ^[eleven]

If the disease is complicated by nausea or vomiting, ginger is the most suitable product for relieving and eliminating unpleasant symptoms. All the valuable qualities of this plant make it an irreplaceable component of medical nutrition.

Fresh ginger can be added to main dishes, brewed tea. Ginger ale is available in stores. When shopping for foods with ginger, read the label carefully. This is to ensure that there is a natural ginger or ginger extract, and not just a specific aroma.

Ginger is an effective anti-nausea remedy. Has a pronounced anti-inflammatory and antioxidant effect.

Ginger lemonade

Recipe for single use. Prepare with the following proportions: for 2 teaspoons of honey and a slice of lemon, take an amount of ginger root two centimeters long. Ginger is pre-chopped with a knife or with a blender or grater, to save time, the peel can be left on - it is rich in trace elements and dietary fiber. Pour ginger and lemon into a glass of hot water. Before drinking, the drink is infused for half an hour, only after that honey is added to the cooled mixture.

Prescription for prevention. Lemon crushed in a blender, 150 grams of honey and grated ginger root in an amount of 300 grams are mixed in a glass container and set aside in a cold storage place, tightly closed with a lid. The resulting mixture is taken a teaspoon at a time to prevent flu and colds, or dissolved in a glass of water to prepare a drink.

8. Spicy food

Chili peppers and some other peppers contain a special substance called capsaicin. Touching the product creates a burning sensation. When in contact with the oral mucosa, a person experiences the same sensations. The high concentration of capsaicin has an antihistamine effect. The substance is used for the manufacture of pain-relieving ointments, patches.

At the first sign of a cold, some people prefer to eat hot dishes with pepper. Specific taste causes a runny nose, thinning of mucus and cleansing of the sinuses.

Given the ability of capsaicin to remove mucus, nasal sprays have been developed. They have proven their effectiveness by significantly alleviating the patient's condition, eliminating the feeling of itching and fullness of the nose. ^[12]

In the course of some research, it has been observed that foods containing a burning substance can also stimulate mucus production. That is, instead of treating the common cold, you can aggravate it even more.

One of the main properties of capsaicin is the suppression of the cough center. Taking capsaicin capsules regularly can help reduce the intensity of chronic cough. Under the action of the active substance, the susceptibility to cough provocateurs decreases.

To get a lasting effect, you should eat spicy foods every day for a long time. It should be remembered that capsaicin foods are not recommended for digestive upset. They can cause flatulence, nausea, and painful sensations.

Spiced dishes contain capsaicin. The substance affects the body in different ways - it can help remove mucus from the nose or, on the contrary, contribute to its active production. Effective enough to eliminate irritated coughs.

On the subject: Spicy food prolongs life

9. Bananas

When you are sick, bananas should become an obligatory part of the menu. Fruits are easy to consume, taste good and provide the body with plenty of calories, ascorbic acid, B vitamins, and nutrients. For diseases accompanied by nausea, bananas are recommended in the BRAT diet complex - bananas, rice, applesauce, toast.

Bananas contain soluble fiber, which helps with dyspeptic disorders. If a patient suffers from diarrhea, then a banana is the product that will help cope with it. Some hospitals are adding banana flakes to diarrhea patients. ^[13]

Bananas are packed with nutrients and calories. Due to their high soluble fiber content, they can relieve nausea and upset stomach.

10. Oatmeal

Oatmeal is a soft and easily digestible food. They are, like bananas, rich in calories, vitamins and minerals. All elements are very important for a person during illness. Oatmeal contains very little protein - about 5 g per 1/2 cup. Natural oatmeal has a beneficial effect on health. They are able to stimulate the immune system, normalize blood sugar levels. ^[fourteen]

An experiment in rats has shown that the type of fiber that is characteristic of oatmeal, beta-glucan, can eliminate signs of inflammation in the intestines. This element helps to relieve intestinal cramps, bloating and diarrhea.

You should not buy ready-made oatmeal saturated with sugar and other flavors. A small amount of honey and fruits will bring much greater benefit. They add the beneficial properties of oatmeal.

One of the benefits of oatmeal is that it is easy to digest and contains a lot of nutrients. Dishes made from this cereal stimulate the immune system, reduce the concentration of glucose in the blood, and, due to its enveloping properties, eliminate inflammation in the gastrointestinal tract.

11. Yogurt

For a sick person, yogurt can be an excellent dish in the diet. A fairly nutritious food containing 150 calories and 8 g of protein per cup. Cold yogurt can soothe an irritated throat.

As a fermented milk product, yogurt is loaded with calcium, minerals and vitamins. Certain types of yogurt are rich in beneficial probiotics. Medical observations show that probiotics are suitable for children and adults, help to resist colds, promote faster recovery and take fewer antibiotics. In one study, it was observed that children who consumed probiotic yogurt felt better. In the group of subjects, the symptoms of the disease were 55% less pronounced, and they recovered faster than others. ^[fifteen]

Fermented milk products are thought by some people to thicken mucus. However, there is no medical evidence for this. Studies have shown that yogurt does not affect coughs, mucus production, and constipation.

If the patient is unable to consume dairy products, fermented foods with probiotics or probiotic supplements should be tried.

Natural yoghurts are packed with vitamins, minerals, proteins and calories. Some of them contain probiotics that can increase the body's resistance and shorten the period of illness.

12. Some fruits

Almost all fruits are rich in vitamins, minerals and fiber that protect the body and support the immune system. Anthocyanins, useful compounds of the flavonoid group, are found in some fruits. Due to the presence of these substances, the berries are red, purple or blue. Most of them are found in cranberries, blueberries, strawberries, blackberries.

Thanks to anthocyanins, berries can stimulate the protective functions of the body, cope with viruses, and have a pronounced antiviral effect. This explains the presence of fruit in some therapeutic diets.

Research has shown that fruit extracts with a high concentration of anthocyanins prevent pathogenic bacteria and viruses from entering healthy cells. Active substances stimulate the immune response to the appearance of a pathogen.

For example, pomegranates act as antiviral and antibacterial drugs. They are able to inhibit the vital activity of bacteria, viruses, including E. coli and salmonella. The study of the properties of pomegranates was carried out in the laboratory, but the results give rise to hope that under normal conditions they have the same effect. ^[sixteen]

Studies have shown that eating fruits rich in flavonoids can reduce the course of colds by up to 40%. ^[17]

The patient can be offered small portions of oatmeal or yogurt with added fruit. Frozen berries can be mixed with a cold smoothie to soothe a sore throat.

The pulp of many fruits is rich in anthocyanins, which have antiviral, antibacterial and immunostimulating effects. It is advisable to add berries to dishes to increase the beneficial qualities.

13. Avocado

Avocado is a unique fruit as it contains few carbohydrates but high in fat, fiber, minerals and vitamins. Its monounsaturated fats are similar to those found in olive oil.

The soft fruit of the avocado is an excellent food source during illness. They provide the body with the necessary calories and nutrients. The avocado pulp is easy to digest. The high oleic acid content helps the fruit to cope with inflammation. Healthy fats play an important role in strengthening the patient's immunity. ^[18]

Avocado fruits fight the symptoms of inflammation, stimulate the immune system due to the high content of healthy monounsaturated fats, vitamins, and minerals.

14. Leafy green vegetables

During the period of illness, the body must receive a sufficient amount of vitamins and minerals. For this purpose, green leafy vegetables must be added to the patient's diet. Spinach, romaine lettuce, cabbage - foods rich in vegetable fiber, minerals, vitamins A, C, K and folate.

Green vegetables are high in phytocomponents. They have antioxidant properties and are able to protect cells from damage. In addition, leafy vegetables are antibacterial and can fight signs of inflammation. ^[nineteen]

The patient's diet can include green leafy vegetables in omelets, fruit cocktails, protein dishes, soups, broths.

Leafy green vegetables are essential during periods of illness as a source of fiber and nutrients. Beneficial plant compounds reduce inflammation symptoms and fight germs.

15. Salmon

Salmon, as the best source of protein, is essential for a weakened body during illness. This type of fish meat contains high quality protein, omega-3 fatty acids. All useful elements have a pronounced anti-inflammatory effect.

Salmon meat is rich in minerals and vitamins. It is especially rich in vitamin D. Many people are deficient in cholecalciferol, which is necessary for the normal functioning of the immune system, preventing calcium loss. Salmon can be included in the diet of children, the elderly, and patients with severe diseases.

When sick, salmon can be a good source of protein. It is high in omega-3 fatty acids and vitamin D. Salmon helps reduce inflammation and stimulates immunity.

Instead of a conclusion

Adequate drinking regime, correct, gentle diet and good rest are necessary conditions for recovery. Compliance with simple rules can significantly improve the patient's well-being, shorten the period of illness and ensure a quick recovery of the body.

It should be remembered that some foods do more than just provide the body with nutrients and energy. They have a number of undeniable advantages that are able to cope with inflammation, help relieve unpleasant symptoms of the disease, stimulate the immune system, and have an antibacterial effect.

How to treat flu with modern remedies?

Modern drugs are quite effective in fighting the flu. Remember, the first thing you need for flu is not antibiotics, but antiviral drugs (flu is a virus, not a bacterium). More about influenza treatment ➤

The author of the article: Sokolova Nina Vladimirovna | Phytotherapist

Education: Diploma in "General Medicine" and "Therapy" received at the Pirogov University (2005 and 2006). Advanced training at the Department of Phytotherapy at the Peoples' Friendship University of Moscow (2008).