StemCell Therapy

Helios8Getty Images

When you're feeling icky, getting your grub on might be the last thing you feel like doing but you have to. Certain foods are particularly high in vitamins, minerals, and other nutrients that help support a healthy immune system or will ease some of your nastiest symptoms. Take a look at the best foods to eat when you have the flu or even just a bad cold.

Advertisement - Continue Reading Below

1Yogurt

Fun fact: 70% of your immune system is housed in your gut. Thats why keeping yourself healthy or getting yourself back there when youre sick is partially reliant on what you feed it, says Elizabeth Shaw, M.S., R.D.N, nutrition expert and founder of ShawSimpleSwaps.com. The good bacteria (translation: probiotics) found in foods like yogurt can help keep your gut bugs in balance, one key to a healthy immune system and you!

2Salmon

Loading up on omega-3 rich salmon can help you battle the cold and flu in two ways. For one, omega-3 fatty acids are ant-inflammatory, meaning they help fight the inflammation thats rampant in our bodies whenever were hurt or sick. And, research also suggests that the compound may help ease anxiety, says Shaw, a stressor that can hamper your immune system.

RELATED: Do You Have a Cold or the Flu? Here's How to Find Out

3Strawberries

Oranges get all the vitamin C glory and while they do contain a good amount of that immune-boosting antioxidant strawberries actually contain more. Just one cup delivers nearly 99% of your daily value. Since winter isnt their season, look for them in the freezer section of your supermarket.

5Pomegranate

These ruby red arils are packed with more antioxidants than what youll find in antioxidant superstar green tea. The juice (try POM Wonderful) has them too just be mindful of how much youre swilling, since youre getting lots of sugar without the beneficial fiber you get when you eat the whole seeds.

6Red Bell Peppers

Heres another produce pick that outshines the already antioxidant robust orange. A medium red bell peppers contains nearly double your daily value of vitamin C, says Shaw. Despite being called a vitamin, vitamin C actually behaves like an antioxidant and supports the production of infection-fighting white blood cells.

7Bone Broth

No, this isnt just a foodie fad. Bone broth is made using more bones and cartilage than regular stock is made from, so you get a concentrated dose of all the essential vitamins, minerals, and amino acids that help nourish and heal, says Shaw. If you need some flavor, simmer it with anti-inflammatory and infection-fighting ingredients like ginger, garlic, or cayenne for an extra immune boost. Try two quality brands: Osso Good and Bare Bones.

8Hot Tea

A cup of steaming tea can help soothe a scratchy throat and warm you right up. Look for a tea blend with spices like cardamom, cinnamon, cloves, and ginger, which can all help loosen congestion that comes with a cold or the flu. Green tea is another smart choice its high in polyphenols, a powerful type of antioxidant.

RELATED: What to Eat When You Have a Cold, According to a Nutritionist

9Garlic

This flavor enhancer has anti-inflammatory and anti-microbial properties, meaning it may help fight off the infection thats making you sick, and quell the resulting inflammation. Add it to salad dressing, soup, pasta, stir fries, or roasted veggies for a tasty immune boost.

10Wild Blueberries

Just like the name suggests, wild blueberries arent cultivated, which means theyre higher in anthocyanins, a potent antioxidant that gives them their striking color. Since blueberries arent in season during the height of cold and flu time, head to your grocery stores freezer aisle.

11Citrus

Winter is citrus season, so take advantage of the bounty by enjoying vitamin C-filled picks like oranges and grapefruit. To get the most benefit, eat the whole fruit, which also contains gut-regulating fiber.

12Honey

This sweet syrup contains antioxidants to bolster your immune system, and it can also help tame a stubborn cough by soothing the back of the throat and breaking up hack-inducing mucus.

13Ginger

If the flu has your stomach feeling queasy, incorporate ginger into your diet. Its known to help ease nausea and calm inflammation, says Shaw.

14Broccoli

These little green trees are known for their fiber content, but one cup of raw broccoli delivers nearly 100% of your daily value of vitamin C. The nutritional benefits are far more superior if eaten raw or minimally cooked (such as steaming), says Shaw. Add them raw to a salad, use them as a dipper for hummus, or toss raw florets in a flavorful dressing for a standalone side.

15Extra Virgin Olive Oil

Not only does olive oil pack anti-inflammatory properties, some studies show it may also have anti-microbial ones, too, says Shaw. Drizzle it everywhere on eggs, salads, meat, fish, veggies, or a slab of fresh whole grain bread.

Advertisement - Continue Reading Below

Visit link:
Best Food for Flu - What to Eat When You Have the Flu - GoodHousekeeping.com

This entry was posted on November 10, 2019 at 5:41 am and is filed under Immune System. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed. |