During a cold, the body is exposed to increased stress. And your task is to help him cope with viruses or bacteria faster. To do this, it is enough to include certain foods in the diet. What kind?
We will talk about this further.
# 1. Chicken bouillon
This dish can be safely attributed to first aid in the midst of a cold. In 2000, scientists from the University of Nebraska proved that chicken broth has anti-inflammatory properties, improves overall well-being for colds, and helps speed up the healing process.
Broth with chicken meat is a source of amino acids, which are necessary for the production of antibodies to the causative agent of the virus and suppression of its activity. So don’t forget to add a piece of chicken to your bowl of broth.
Also, this product helps with coughs, as it stimulates the production of mucus in the respiratory tract, thinning phlegm and making it easier to pass.
# 2. Dairy and fermented milk products
Dairy products are rich in proteins that boost your immune system and help you cope with cold symptoms faster.
During ARVI and influenza, to strengthen the defenses and fight viruses and bacteria, our body begins to intensively produce and spend immunoglobulins (they are proteins of animal origin). Therefore, it is protein food (and dairy and sour-milk products just belong to it) that should make up the lion’s share of the diet.
Greek yogurt, which contains protein and saturates the body with probiotics, is especially useful for stimulating immunity.
In addition, this product helps to improve the functioning of the alimentary canal and normalize the intestinal microflora.
At the same time, a connection has been established between the secretion of mucus during colds and the use of dairy products.
According to a study published in the journal Laryngoscope, milk and organ meats produce increased mucus in some patients. Eat a dairy-free diet when this symptom occurs.
# 3. Vitamin A-rich vegetables
Eating enough vegetables with vitamin A content is especially beneficial during colds. And all because this vitamin enhances the activity of the immune system and helps to quickly neutralize pathogens.
If you get sick, be sure to include in your diet:
- sweet potato;
Important! Remember that vitamin A is fat-soluble. That is, fats are needed to assimilate it. So don’t forget to season the vegetable dish with a spoonful of olive oil.
# 4. Garlic
Garlic contains alliin – a substance that, by reacting with the enzyme alliinase, forms the essential oil allicin, which has pronounced anti-inflammatory, antibacterial, antimicrobial, and immunostimulating properties.
The maximum concentration of allicin in garlic is achieved when three conditions are met:
- Mechanical destruction of garlic cloves, which must be crushed, crushed, squeezed, or chopped.
- Lack of heat treatment (especially long-term).
- Contact crushed garlic with oxygen for 5 to 10 minutes.
By eating 2 – 3 cloves of garlic per day, you:
- strengthen the immune system;
- reduce the risk of developing a cold;
- make your overall well-being easier and speed up the healing process if the disease has already overpowered you.
To enhance the therapeutic effect, it is recommended to consume chopped garlic before going to bed and drink it with a glass of freshly squeezed orange juice.
# 5. Onions
Onions contain allicin, vitamin C, and phytoncides that inhibit the growth and development of harmful bacteria.
Furthermore, the bow helps cleanse the lungs and bronchi of mucus and sputum, toxins, neutralizes infection of the upper respiratory tract.
Finally, onions are a natural antibiotic that, unlike synthetic drugs, has no side effects.
Eating raw onions daily will help reduce flu symptoms for 3 to 5 days.
# 6. Fish
If you get sick, include fatty fish (mackerel, tuna, salmon) in your diet. In addition to replenishing the supply of amino acids, fish contains a large amount of vitamin D, omega-3, and omega-6 fatty acids, which have anti-inflammatory and immunomodulatory properties.
According to a study by Professor Adrian Martineau from Queen Mary University of London, regular consumption of foods rich in vitamin D reduces the risk of developing infectious diseases by 2 times.
# 7. Tomatoes
Tomatoes are an excellent source of vitamin C (ascorbic acid), which is essential for boosting the immune system and speeding up recovery.
100 g of a vegetable contains about 15 – 25 mg of ascorbic acid, which is about 25% of the daily value.
However, remember that during a cold, the need for vitamin C increases: if for a healthy person the daily intake of the vitamin is 90 mg, then for a patient with the flu it is about 200 mg.
# 8. Eggs
Eggs saturate the body with proteins and vitamins. This dietary product is absorbed by the body by almost 90%, which is very important during illness when the body is weakened.
Raw eggs are especially useful, which:
- soften cough;
- stimulate the excretion of sputum;
- reduce sore throat.
But remember that raw chicken eggs can be fraught with serious danger – they contain salmonella. Therefore, purchase exclusively fresh eggs and wash them with soap and water before eating.
# 9. Broccoli
Broccoli is a must-have for anyone with a cold or flu. This variety of cabbage contains the substance sulforaphane, which enhances the activity of enzymes of cells of the immune system, has antibacterial and antioxidant properties.
As a result, the action of free radicals is neutralized and the focus of inflammation is reduced, which speeds up the healing process.
It is rich in broccoli and vitamin C (100 g of the product contains about 90 mg of ascorbic acid, which fully covers the daily requirement).
Research has been published in the journal Nutrients that 170 mg of vitamin C per day is enough to speed up your recovery from a cold.
The key to a quick recovery from flu and colds is largely a balanced water regimen.
Everyone knows that a healthy person needs to drink at least 2 liters of ordinary purified water a day. If you have been attacked by a virus, increase the amount of fluid you consume to 3 – 3.5 liters per day. This will help the body deal with the infection.
How effectively your body fights infection can be judged by the color of urine: the lighter and more transparent it is, the faster you will forget about the temperature, stuffy nose, sneezing, and coughing.
# 11. Honey
Benefits of honey for colds and flu:
- Strengthening the protective properties of the body.
- Recovery of strength and energy due to the high content of carbohydrates.
- Reducing inflammation in the throat, bronchi, and lungs.
- Stimulates sweating and normalizes body temperature.
- Softening and moisturizing the mucous membranes of the respiratory system, which helps to eliminate sore throat.
- Sleep normalization (a teaspoon of honey before going to bed with a glass of warm milk will help you fall asleep faster).
But remember that you cannot put honey in boiling water or expose it to heating, as this will lose all its useful properties. The ideal option is to add honey to water at a temperature of 40 ° C.
# 12. Lemon
Lemon is a storehouse of vitamin C: for example, 100 g of this fruit contains about 75% of the daily intake of ascorbic acid, which is necessary to increase the body’s resistance to viral diseases.
In addition, lemon softens the mucous membrane of the throat, eliminating perspiration and sore throat. It removes waste products of pathogens, and this is a sure way to recovery.
Eat lemon neat or add to warm tea.
For viral infections, ginger root is simply irreplaceable, since it has the following properties:
- Warming (helps bring down the temperature).
- Expectorant (helps to remove mucus and phlegm from the lungs and bronchi).
- Decongestant and pain reliever (relieves swelling and pain in the throat).
- Antispasmodic (eliminate the headache and aches in the body).
- Toning (stimulates the immune system).
Just 2 cups of ginger tea a day – and you will feel relief already on the 2nd day of the disease.
Making a ginger drink is easy!
- Peel 2 cm of fresh ginger, grate it (can be cut into thin slices) and pour 250 ml of boiling water.
- Let the drink brew for 5 – 10 minutes, after which we add a tablespoon of freshly squeezed lemon juice and the same amount of honey to it.
Enjoy your tea!
Apples contain vitamin C, iron, and organic acids to fight infections.
With a dry cough, our ancestors still used baked apples, while an infusion of apples helps to remove phlegm.
In addition, during an illness, when there is no appetite, and the strength to fight the illness must be taken somewhere, baked apples will help to satisfy hunger, and fresh apples will increase appetite
Fresh blueberries contain a high concentration of antioxidants needed to quickly relieve runny nose and nasal congestion. It also contains vitamins A and D, which are extremely important for maintaining immunity.
Blueberry has diuretic and anti-inflammatory properties, therefore it is indicated for colds accompanied by an increase in body temperature.
# 16. Cranberry
Cranberry has diaphoretic, antipyretic, and immunomodulatory properties. The inclusion of fruit drinks and cranberry compotes in the diet helps not only to neutralize infectious agents but also to restore strength.
Cranberries are indicated for severe colds and sore throats when antibiotics cannot be dispensed with. Cranberries enhance the effect of antibiotics and minimize their negative effects on the body.
Cranberries with honey have proven to be excellent for colds and coughs. To prepare the product, a glass of grated berries must be mixed with 2 tbsp. honey. The agent is taken orally in a tablespoon three times a day or added to tea.
# 17. Dark chocolate
Dark chocolate is better than cough syrups! This statement, based on the results of the research, was made by Aline Maurice, a professor and one of the founders of the International Society for the Study of Cough.
Firstly, it contains the alkaloid theobromine, which relieves both paroxysmal and lingering coughs. To do this, it is enough to dissolve a small piece of dark chocolate.
Secondly, chocolate reduces hoarseness, pain, and sore throat. And all thanks to a substance called theanine, which has an antibacterial effect.
Thirdly, the magnesium contained in dark chocolate improves metabolic processes, thereby contributing to the rapid recovery of the body after illness.
But don’t overdo it: overdoing it with dark chocolate can lead to insomnia. The permissible daily intake of dark chocolate per day for the flu is 100 g.
# 18. Iced green tea
It sounds paradoxical, but it is a cold green tea that helps to get rid of cold symptoms faster, as it contains a large number of antioxidants necessary to fight infection and strengthen immunity.
In this case, it is recommended not only to drink but also to brew green tea with water at room temperature.
This is explained by the fact that in green tea leaves under the influence of high temperature, the concentration of EGCG polyphenol, catechins, flavonoids is significantly reduced.
To achieve the healing effect, it is necessary to drink chilled green tea correctly: slowly and in small sips.
# 19. Tea
Linden, chamomile, peppermint, lemongrass, marshmallow root, rose hips – this is just a small list of medicinal plants that will ease the general well-being for colds, soften coughs, relieve sore throat, help bring down fever and reduce inflammation.
Herbal teas replenish water and electrolyte balance, thin phlegm, and facilitate its discharge, effectively fight dry lingering cough.
# 20. Condiments
Various spices and seasonings will help get rid of colds faster. They can be added both to first courses or side dishes, and to teas. To speed up your recovery, include in your diet:
- Cloves, which have bactericidal, antipyretic, and diaphoretic properties.
- Cardamom – helps with coughs and nasal congestion. It is enough to drink a glass of warm milk with a pinch of seasoning before going to bed for your condition to improve significantly.
- Turmeric helps to cleanse the lungs of phlegm, relieves sore throat, eliminates dry cough. The recipe for the product is simple: dilute 1 tsp in a glass of warm milk. turmeric.
- Cinnamon mildly stimulates the immune system, has an expectorant effect, therefore it is recommended for wet coughs. In addition, warm drinks with cinnamon are not only healthy but also incredibly aromatic and tasty.
Despite the naturalness and benefits of all the listed products, we would like to remind you that they are an excellent addition to the treatment prescribed by your doctor. But they cannot completely replace taking medications!
And what products help you to overcome the flu and colds as quickly as possible? We are waiting for your answers in the comments.