Winter has swiftly arrived, and my family and I have already felt its effects. Colder nights, darker mornings, and of course, the sniffles and sneezes that come with any change of season. Most of the time, when we’re sick, we barely feel like eating anything, if at all. On the other hand (which is especially true for my editor and me), the most random cravings come through like dry salticrax biscuits and tea, or Chinese take-out, or even some sneaky fried chicken. But what actually are the best foods to eat when you’re sick?
Follow along and find out the 8 best foods to eat when you’re sick.
8 Best foods to eat when you’re sick
The following foods are the best to eat while you’re sick. They not only provide your body with the nutrients it needs to fight the flu or cold, but also help to ease some common symptoms.
1. Soup & Broths
A hot bowl of soup, especially chicken and veg soup, has been the go-to meal for sickness for many years – we’re talking generations here. And for good reason. The soup, chicken and all the veggies are packed with easy-to-eat vitamins, minerals, calories and protein. These are all especially needed for your body to recover.
Not only that, but having soup – or plain broth if that’s all you can stomach – also acts as a rich source of fluids and electrolytes, keeping you adequately hydrated and balanced. The warm liquid, whether plain or a little bit spicy, also helps to reduce congestion.
2. Hot tea
A favourite remedy for various cold and flu symptoms, or an upset tummy, tea has also been used for years. Teas, like green or black, contain polyphenols, which are natural substances found in plants that have many health benefits – many of which are antioxidant, anti-inflammatory and even anticancer effects.
Same as with hot soup or broth, hot tea will also help alleviate congestion, post-nasal drip and a sore throat.
3. Coconut water
Coconut water is known for its hydration and electrolytes, which become even more important sources of nutrients when you’re sick. It also contains quite a bit of natural sugar, which can help provide a quick blood sugar boost when needed.
4. Fruits
Most fruits are a welcome source of sugar, vitamins and other nutrients – regardless of your health status. However, the following fruits are the best to eat because they provide essential nutrients that will help boost your recovery:
- Berries: like strawberries and blueberries, provide anti-inflammatory, antiviral and immune-boosting effects
- Avocados: great source of healthy fats, fibre, and vitamins that aid in immune function
- Bananas: easy to eat, and rich in fast-acting carbs, soluble fibre and potassium (especially helpful to settle stomachs)
- Apples: easy to eat (especially applesauce), and packed with carbohydrates and pectin that can ease upset stomachs and provide a quick amount of energy
5. Honey
Honey is not only a delicious addition to any hot tea, but it also provides a quick supply of sugar and helps aid sore throats and suppress coughing bouts. Add a spoonful to some hot rooibos and ginger tea to soothe a sore throat, or eat the spoonful as is to ease coughing or get a quick energy boost.
6. Ginger
Ginger is popularly known for its anti-nausea effects, but it also provides relief for upset stomachs (from illness or antibiotics). Use actual ginger (not the flavourants) not only to make a quick tea or lemonade, but in your cooking – especially when making broths and soups.
7. Yoghurt
When you’re sick, you’re probably on a couple of medications, commonly antibiotics. These medications can upset your gut microbiome and stomach. The best thing to have, besides prebiotic tablets, is fresh yoghurt. It’s packed with natural beneficial probiotics or bacteria that have been shown to improve recovery in both children and adults.
8. Green leafy veggies
Green leafy veggies are packed with iron, vitamin C, vitamin K and folate – all essential nutrients that help your body and immune system function optimally. Add green leafy greens, like spinach, marogo, kale and romaine lettuce to your cooking for a quick and nutrient-dense addition to any meal. For example, add spinach or marogo to your morning omelette, or to your next batch of chicken soup.
