Best thing to eat when sick, Getting knocked flat by colds, the flu, infections and other seasonal bugs is never fun. Beyond dragging yourself through days feeling feverish, achy and fatigued, your appetite also tends to lag dramatically even though proper nourishment equips the body to heal faster.
Best thing to eat when sick : 21 Powerful Foods to Spark Healing and Soothe Your Soul
So what vitamin, antioxidant and macronutrient-packed superfoods should feature in your diet when illness strikes? Which gut-friendly staples help counter waning energy levels? What hydrating drinks and fruits speed recovery? Read on as we prescribe the top science-backed nutritious eats delivering your best shot at swiftly bouncing back when infirmities take hold.
Best thing to eat when sick : Nutrient Rich Diet
The Healing Power of a Nutrient-Dense Diet Before highlighting healing heroes, let’s review core benefits powering the prescription. Robust nutrition demonstrably helps illnesses of all kinds by:
Boosting Immune Function: Vitamins A, C, D, E, B6 and zinc strengthen immune cells’ capacities resisting pathogens. Up your intake levels when vulnerable.
Reducing Inflammation: Omega-3 fatty acids, antioxidants, flavonoids and probiotics tame excessive inflammation exacerbating symptoms.
Increasing Energy: Complex carbs and clean proteins supply steady fuel stabilizing blood sugar crashes dragging you down further.
Supporting Gut Health: Prebiotics and probiotics rebalance digestive flora thrown off by antibiotics or illnesses themselves compromising gut lining integrity.
Hydrating the Body: Water and fluids support all bodily functions from circulation to metabolism. Dehydration stresses healing capacities even more.
The takeaway is obvious – even when appetite falters, regularly ingesting the following healing dynamos transports essential compounds revitalizing bodily processes central to convalescence. Now let’s count down the 21 MVPs!
#1: Best thing to eat when sick, Bone Broth This nutritional powerhouse delivers concentrated protein, minerals and amino acids especially glycine boosting anti-inflammatory effects and glutathione aiding liver detoxification. Gelatin-rich bone broth also seals holes in intestinal lining preventing pathogens and toxins entering bloodstream and leading to leaky gut issues. Sip this gut-healing elixir daily when recovering from digestive illnesses or severe infections.
#2: Best thing to eat when sick, Honey Nature’s original sweetener packs enzymes, antioxidants and antibacterial compounds from plant nectar boosting immunity and cough suppression. Opt for raw unfiltered honey leveraging whole medicinal properties. Stir into tea or simply lick spoonfuls straight for soothing relief.
#3: Best thing to eat when sick, Ginger Potent anti-inflammatory and antioxidant gingerol compounds contained within zesty ginger root can alleviate pain, ease digestive distress and stave off nausea by reducing stomach acid production. Brew sliced ginger into tea, blend into smoothies or chew small candied pieces for quick symptom relief.
#4: Best thing to eat when sick, Garlic Don’t let vampire myths scare you away from cold-busting garlic! This antiviral, antibacterial and anti-fungal allium vegetable with immune-enhancing sulfur compounds battles infections including flu, common cold, strep and yeast overgrowths. Roast whole bulbs alongside dinner or add to soups.
#5: Best thing to eat when sick, Leafy Greens Chlorophyll-overloaded spinach, kale and swiss chard supply carotenoids preventing cell damage while also serving prebiotics feeding healthy gut flora. These fiber-rich greens provide gentle nutrition when digestion remains sensitive. Blend into smoothies or low-fat soups for painless vegetable consumption.
#6: Best thing to eat when sick, Beetroot Vibrant beetroot contains disease-fighting antioxidants alongside nitric oxide improving blood flood, iron enriching oxygen delivery to ailing tissues and folate manufacturing fresh cells. Roasting concentrates natural sugars delivering an energizing kick. Blend into fruit-based smoothies for a nutrient boost.
#7: Best thing to eat when sick, Blueberries Probiotic-rich blueberries laden with vitamin C and manganese relieve inflammatory conditions through antioxidant and phytochemical compounds promoting infection-fighting white blood cell production. Fold into yogurt, oatmeal or homemade trail mix blending dried and fresh berries.
#8: Best thing to eat when sick, Turmeric The primary active compound curcumin within turmeric blocks inflammatory triggers reducing associated Achilles and joint pain flaring up during illnesses. This versatile spice also amps immunity, detoxifies pollution exposures and may combat certain cancer growth factors during infections and autoimmune disorders. Add to rice, roasted veggies, marinades, broths and smoothies.
#9: Best thing to eat when sick, Tomato Soup Indulge nostalgic cravings for creamy tomato soup which delivers infection-fighting glutathione and vitamin C alongside circulation-improving lycopene. Opt for low-sodium organic to limit bloating additives. Pair with prebiotic crackers or sweet basil for herbal overtones.
#10: Best thing to eat when sick, Salmon Omega-3 rich wild salmon supplies eicosapentaenoic acid regulating inflammatory pathways responsible for fevers, muscle stiffness and swelling underlying infectious attacks. Baked or grilled salmon preventing further fluid loss also furnishes high-quality protein for healing tissue alongside B vitamins securing energy availability so recovery continues progressing.
#11: Best thing to eat when sick, Yogurt Cultured Greek yogurt supplies gut-restoring probiotics including lactobacillus and bifido bacterium strains improving microbial balance and digestion compromised by antibiotic use or gastrointestinal illnesses. Top plain yogurt with antioxidant honey and anti-inflammatory turmeric or berries for added antimicrobial potency.
#12: Best thing to eat when sick, Oats Beta-glucans within oats not only slow glucose absorption stabilizing energy but also benefit immunity by enhancing macrophages and natural killer cells tasked with destroying infected or cancerous cells. Enjoy steel-cut oats enriched with medicinal nuts, seeds, cinnamon and fruits promoting wellness.
#13: Best thing to eat when sick, Pineapple Bromelain enzymes naturally abundant in tropical pineapple demonstrate themselves antiviral while digesting inflammatory triggers exacerbating cold and flu symptoms. Blend into smoothies or enjoy fresh chunks sweetening mouth and immunity alike.
#14: Best thing to eat when sick, Mushrooms Beyond providing ample B vitamins to manufacture red blood cells and neurotransmitters, many mushrooms contain unique polysaccharides like beta glucans ripening immune responses against invasive microbes attempting cellular infiltration during illness. Fold savory shiitakes, maitakes and reishi into soups or gravies.
#15: Best thing to eat when sick, Water Staying properly hydrated ranks critically important when fighting infections because water supports circulation, flushes diuretic medications taxing kidneys, transports key nutrients to cells, regulates body temperature and prevents headaches or dizziness compounding misery. Drink plenty of cool pure water always available without much effort.
#16: Best thing to eat when sick, White Rice For those facing gastric distress or simply wanting easily digested nutrients, white rice makes a benign starchy staple supplying steady glucose calories for energy and recovery without disturbing sensitive digestive tracts compared to high fiber whole grains. Season simply with broth for sodium replenishment post-vomiting and sweating stages.
#17: Best thing to eat when sick, Peppermint Tea Clinically proven to reduce severity of cold symptoms, minty whole leaf peppermint tea delivers potent volatile compounds loosening chest congestion, suppressing coughs, relaxing GI spasms and easing headaches. Enjoy the ritual of steeping fresh leaves brewing comfort.
#18: Best thing to eat when sick, Lemons Although acidic as fruit, lemons combat illnesses once metabolized into alkaline byproducts reliably raising pH crucial for cell function despite illness-induced acidosis. Squeeze lemons to season broths, dress greens or provide baths of vitamin C strengthening immunity.
#19: Best thing to eat when sick, Vegetable Juice For those unable to stomach produce, vegetable juicing separates nutrients from indigestible fiber allowing easy assimilation of condensed antioxidants, phytochemicals and minerals from greens, roots and veggies unmatched in healing capacities. Carrot, beet, celery combinations pack an antioxidant punch!
#20: Best thing to eat when sick, Eggs Containing all 9 essential amino acids making proteins plus metabolism-enhancing choline, folate benefits and fat-soluble nutrients readily absorbable for the vulnerable, eggs nourish patients with relatively few chewing efforts. Boil gently and slash over buttery toast sticks providing pure comfort and strength.
#21: Best thing to eat when sick, Herbal Tea Custom herbal infusions allow targeting specific symptoms for alleviation without side effects. Ginger soothes sore throats while peppermint eases headaches. Chamomile calms anxiety accompanying sicknesses. Licorice, marshmallow and cinnamon add natural sweetness needing less additional sugars. Explore soothing customized blends!
Watch the video: Eat fruits and vegetables
Conclusion
Hippocrates rightly summarized – “Let thy food be thy medicine!” Proper nourishment profoundly influences illness outcomes and durations. We explored research-validated vitamin, antioxidant and nutrient-dense foods demonstrated repeatedly to equip immune responses, reduce inflammation, provide hydration, deliver energy and selectively relieve symptoms exacerbating miseries attacking the entire body.
Best thing to eat when sick, Items like broth, antioxidant fruits, clean proteins, probiotics, lean fiber and customized fluids offer complementary therapeutic effects easing affliction when infirmities strike. Embrace diet’s incredible power to heal!
Frequently Asked Questions
Question: Is chicken soup really better than other fluids or soups when sick?
Answer: Yes – bone broth bases specifically deliver higher amino acid, mineral and electrolyte levels than water or plant-based stocks alone. Chicken components also supply additional protein for tissue repair, zinc for immunity and simmering releases anti-inflammatory factors unlike other soups.
Question: With lack of appetite being common when sick, what are the easiest nourishing foods to get down?
Answer: When illness tanks appetite, foods requiring minimal chewing deliver maximal nutrients. Soup broths, scrambled eggs, mashed roasted vegetables like sweet potatoes, avocado toast sticks, oatmeal with grated fruits or nuts, leafy green smoothies, veggie juices, and frozen yogurt cups each supply ample immunity and recovery compounds without much effort compared to heavy meats or whole grain dishes requiring fuller energy or digestion unlikely available when unwell. Getting necessary nutrition does not need to be complicated – aim for wholesome comfort foods easing the basics in until vigor returns for more ambitious cuisine.
Question: Should sugary or fried “comfort foods” actually be avoided when sick even if craving them?
Answer: Yes – while the draw remains strong towards quick energy fixes like donuts, pastries, chips and other salty fried or sugar-laden treats through underlying nutritional deficiencies skewing appetite signals when resources get depleted by illness fighting, these items deliver empty carbs and calories lacking proper vitamins, minerals, fiber or protein for productive healing. They satisfy emotionally but remain nutritional dead ends – even fruit juices lack fiber slowing sugar absorption. Seek psychological comfort through gentle nourishment, not empty calories compounding nutritional debts accumulating while unwell.
Question: What role does hydration play in bouncing back from sickness?
Answer: Proper hydration proves absolutely vital when recovering from illness. Water supports critical functions like cooling fevers, flushing toxins and medications, delivering key nutrients to cells for tissue regeneration, preventing headaches and dizziness that further slow healing, regulating eliminating wastes straining filtration organs like kidneys, and maintaining adequate blood volume and pressure upticks from dehydration can dangerously affect heart patients. Sickness places enough strain on bodily systems without compounding issues from inadequate hydration further hampering essential processes central to convalescence.
Question: Are sports drinks better than plain water when sick?
Answer: Sports drinks oversupply sugar content unnecessary for fighting infections compared to illness recovery needs. The excess sugars and artificial ingredients often do more harm than good compromising weakened immunity. Instead stick to cool clean pure water meeting baseline hydration demands along with anti-inflammatory herbal teas, broths and real fruit juices delivering some electrolytes, vitamins and glucose appropriately dosed for healing contexts absent prolonged exertion figuratively “running a marathon” against transient sickness. Moderation remains key adjusting nourishment to actual needs.
Must Read : You might die out of depression
Can you die from depression : 4 Hopeful Tools to Conquer Depression and Embrace Renewed Joy