Best and Worst Foods to Eat When You’re Sick
It’s not fun when you are sick, right! while getting plenty of sleep and reducing stress can help you to get rid of a nasty seasonal sickness, eating the right foods can also play an important role. They may relieve certain symptoms and even help you heal more quickly. Moreover, we need the energy that can be produced from those foods to power our immune system to fight against further infection, and to feed the cells involved in the healing process. And yes, some foods are better than others. Down there are presented a few of the best and worst foods you can eat when you’re feeling under the weather.
• Raw Honey. Honey possesses powerful antibacterial effects, most probably because of its high content of antimicrobial compounds. A study conducted in 2010 found that children with upper respiratory infections experienced greater relief from a 2.5 ml serving of honey before bed than from over-the-counter (OTC) drugs which are medicines that can be sold directly to a consumer without a prescription. Nonetheless, keep in mind that honey should not be given to children under 12 months old(1, 2, 3, 4, 5).
• Citrus Fruits. Oranges, Lemons, Limes, Grapefruit are citrus fruits that are a brilliant source of nutrients, including vitamin C which is an antioxidant that can give a boost to the immune system. You can eat those fruits whole or you can prepare delicious juices, smoothies with them. So, instead of taking Vitamin C supplements, consume citrus fruits which are excellent for your overall health.
• Garlic. It has been used as a medicinal herb for years and years and has shown antibacterial, antiviral and even anti-fungal effects(6, 7). It can also stimulate the immune system, as well as increases enzymes that help to detoxify the blood. Research has shown that garlic can not only help protect against colds but also it can reduce the length and intensity of illness.
• Ginger. Ginger root or simply ginger is widely used as a spice or a folk medicine. It is probably best known for its anti-nausea effects. So, if you are feeling nauseous or throwing up, ginger is the best option available to relieve these symptoms. But additionally ginger is for sure one of the best foods to eat when sick. But, instead of reaching for a regular ginger ale loaded with high fructose corn syrup, try a natural ginger beer or ginger tea, or use fresh ginger in cooking.
• Bananas. This fruit is really excellent to eat when you are sick. Aside from their high vitamin content and energizing sugars, bananas are quite gentle on the stomach. If you have diarrhea, bananas are amongst the best foods that you can eat because the fiber can help relieve diarrhea(8, 9. 10).
• Hot Tea. Tea is a popular remedy for many symptoms related to colds and the flu. Not only is green tea is packed with antioxidants, but it also has anti-viral and antibacterial properties which is one more reason to have green tea in your house. If caffeine isn’t your thing, chamomile tea elevates phenols, which are natural substances found in plants that may have a large number of health benefits(11, 12, 13, 14). These range from antioxidant and anti-inflammatory action to anti-cancer effects.
• Sugary Foods. Avoid refined sugars and artificial sweeteners, which cause inflammation. Instead, choose honey and maple syrup, which are packed with beneficial minerals, or eat whole fruits, which balance the sugar intake with fiber.
• Fatty Foods. Stay away from excess fats while you are sick. This goes for fried foods and processed snacks. Foods high in fat produce inflammation and inflammation produces a less active immune system. Foods rich in fat are also rough on the tummy because they’re hard to digest, again resulting in discomfort.
• Dairy Products. Dairy is thought to increase the production of mucus in the body, which isn’t entirely helpful when you’re sick and your body is producing much more mucus than usual. Besides, you probably aren’t really craving any sort of cheese or milk product when you’re sick anyway. But yogurt may be good for you in small amounts – if in case you really need some dairy in your diet. Just be sure to get the kind that’s high in live active cultures, since those probiotics are what may help you feel better faster.