Chicken soup, warm ginger tea, garlic and fruits rich in vitamin C can speed up the healing of a cold or flu, while alcohol and excess caffeine can dehydrate the body and prolong symptoms.
A stuffy nose, sore throat, and general fatigue make the appetite almost disappear during a cold or flu. However, certain foods provide energy and help the body fight more effectively against viruses, speeding up recovery. Here is the full list below.
Chicken soup
Studies have shown that chicken soup clears nasal passages and decongests better than other hot liquids. In addition, it has an anti-inflammatory effect and can relieve cold symptoms.
This traditional soup brings a combination of vitamins, minerals, calories and proteins, exactly the nutrients that the body needs in larger quantities during the period of illness. Contains fluids and electrolytes, preventing dehydration, especially in case of fever, profuse sweating or diarrhea.
Chicken meat contains cysteine, an amino acid that in its N-acetyl-cysteine form breaks down mucus and has antiviral, anti-inflammatory and antioxidant effects.
Fruits and especially citrus fruits
Oranges, lemons and limes are excellent sources of vitamin C. Although this nutrient does not necessarily prevent colds in most people, with the exception of those who are frequently exposed to viruses, such as people who work in nurseries or kindergartens, it can reduce the duration and severity of symptoms if consumed in large amounts just before the onset of the illness. According to research, vitamin C helps the immune system to function optimally, being an important antioxidant in the fight against infections.
Strawberries, blueberries, apples, and other fruits contain antioxidants called anthocyanins with powerful anti-inflammatory, antiviral, and immune-boosting effects.
Fruits provide the body with vitamins, minerals, antioxidants and fiber that support overall health and immune function. Many of them contain large amounts of vitamin C, which is necessary for the proper functioning of the immune system.
Bananas are easy to eat when the appetite is low, soft, without a strong taste, but rich in nutrients and fast-acting carbohydrates. The potassium in bananas helps restore electrolyte reserves, being one of the important minerals the body needs during periods of illness.
The soluble fibers they contain become gel in the presence of liquids and can combat diarrhea by reducing the amount of free water in the digestive tract, helping to normalize intestinal transit.
Hot teas
A cup of warm ginger tea helps to decongest the airways and soothe an irritated throat. This spicy root has been shown to prevent colds by blocking the virus. When nausea or vomiting occurs, ginger is among the most effective natural remedies.
Green or black tea contains polyphenols, natural plant substances that can have multiple health benefits, including antioxidant, anti-inflammatory and even anti-cancer effects. Just like chicken soup, warm tea acts as a natural decongestant. The temperature should be high enough to relieve congestion, but not so hot that it further irritates the throat.
The garlic
Garlic has numerous health benefits and has been used in herbal medicine for centuries. Animal and laboratory studies have revealed that garlic has antibacterial, antiviral and antifungal properties. Researchers have identified compounds in garlic that can fight colds.
According to a 2021 review, garlic extract supplements may boost immune function and reduce the severity of colds and flu. There is also evidence that garlic can prevent colds, although further studies are needed to confirm these effects.
Bee honey
Honey has scientifically proven antibacterial properties and is frequently used as an antiseptic dressing for wounds, cuts or burns. Its topical application helps prevent infections and accelerates tissue healing.
According to research, it can help suppress coughs in children, being a natural and pleasant-tasting remedy for this bothersome symptom. The soothing effect on sore throats combined with the antimicrobial properties make honey an effective natural remedy for colds and flu.
Honey can be consumed directly, added to tea or warm water with lemon. It is important not to administer to children under one year of age, due to the risk of infant botulism.
Spicy foods
In high enough concentrations, the capsaicin in hot peppers or other spicy foods can have a desensitizing and decongestant effect. That's why many pain reliever gels and patches include this compound.
However, if the stomach is already upset, spicy foods should be avoided because they can cause bloating, pain and nausea in some people, exacerbating digestive discomfort.
oats
Oats are bland and easy to digest, while providing calories, vitamins and minerals needed when the body is fighting an infection. A 2021 review indicated that oats may boost the immune system and aid digestion, although further studies are needed to fully confirm these effects.
Oats can be made into porridge, added to yogurt or eaten as granola.
yogurt
Yogurt contains probiotics, strains of beneficial bacteria that colonize the intestine and help maintain the balance of intestinal flora. Through this mechanism, it can influence the way the immune system works.
Fermented dairy products, such as yogurt, have been associated in several studies with a lower risk of respiratory infections and a shorter duration of illness episodes. Some research has shown that regular consumption can support the body's response to viral infections, but does not replace medical treatments when they are needed.
Yogurt can be eaten plain or in combination with fruit or honey. The natural version, without added sugar, offers protein, calcium and live bacteria, without excess sugars. Its consistency makes it easier to consume during times when the throat is irritated.
herbs
Kale, broccoli, cranberries, green tea, red onions and blueberries contain an antioxidant called quercetin, which can help fight colds. Although research in this area is relatively new, the results are promising and show that these foods can reduce both the duration and severity of symptoms.
Green leafy vegetables like spinach, lettuce and kale are full of vitamins, minerals and fibre. They are excellent sources of plant iron, vitamin C, vitamin K and folic acid. Green leafy vegetables contain polyphenols that act as antioxidants, protecting cells from damage and fighting inflammation.
Avocado
Avocados are rich in healthy monounsaturated fats, fiber, vitamins and minerals. The caloric intake and nutritional profile make it easy to integrate into the diet during periods of illness, when appetite is reduced. The soft texture and neutral taste allow consumption even when chewing becomes difficult.
An important part of the lipid content is oleic acid, the same type of fat in olive oil that has been associated with reducing inflammatory markers and maintaining normal immune system functions.
salmon
Salmon is one of the best sources of high-quality protein needed for tissue recovery and optimal immune system function.
The high content of omega-3 fatty acids is associated with the regulation of inflammatory processes and the support of the immune response. Salmon also provides an important supply of vitamins and minerals, including vitamin D, a nutrient that is often insufficient in the diet. Vitamin D participates in the mechanisms by which the body responds to respiratory infections.
It can be cooked in the oven, on the grill or steamed, methods that preserve the nutritional profile. Pairing with vegetables and a side of rice or quinoa provides a balanced supply of protein, carbohydrates and micronutrients, useful during recovery periods.
What should be avoided
Dairy products are often avoided during colds for fear of increasing mucus production. However, scientific evidence supporting this link is limited. For this reason, there is no clear medical recommendation to eliminate dairy when nasal congestion or sore throats occur.
Caffeine and alcohol, on the other hand, should be avoided as much as possible. The need for fluids increases during this period, and these substances can promote dehydration. If the lack of coffee causes headaches, a small amount may be acceptable. An alternative is decaffeinated tea.
