Best foods to eat when you have a cold

Best foods to eat when you have a cold

Chicken soup provides several nutrients that intervene in the immune system.

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Colds generally don’t cause serious complications, according to the National Institutes of Health. But they can make you feel sick and have a very poor appetite. However, it is necessary to consume foods that provide you with energy and nutrients that promote your recovery.

What to eat and drink when you have a cold

1. Chicken soup

The chicken soup it is light and pleasant to the stomach when we don’t have much of an appetite. also can help prevent dehydration when you have a fever as it provides fluids and electrolytes.

According to the Harvard School of Public Health, a traditional chicken soup provides several nutrients that intervene in the immune system: proteins and zinc from chicken, vitamin A from carrots, vitamin C from celery and onions, and antioxidants from onions and herbs.

2. Hot drinks

Ginger tea
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Hot beverages such as herbal teas can help soothe an itchy and sore throat as the mucus does not thicken too much and makes it easier to clear congestion. You can also try with ginger and lemon tea.

Spicy foods that contain capsaicin, such as chili peppers, can also help temporarily clear your sinuses and cause mucus to move.

3. Honey

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If you have a sore throat and cough, a tablespoon of honey can help It might even reduce the symptoms of an upper respiratory infection, as suggested by a review of studies published by BMJ Evidence-Based Medicine in 2020.

The NIH notes: “Honey’s traditional reputation as a cough remedy has some science to back it up. A small amount of research suggests that honey can help reduce nighttime coughs in children”.

4. Fruits rich in vitamin C

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Citrus fruits and berries like strawberries are rich in vitamin C. Taking vitamin C after you start to feel cold symptoms does not affect the duration or severity of the cold. Nevertheless, It is a vitamin that helps boost the immune system.

5. Green leafy vegetables

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Green leafy vegetables like spinach are highly nutritious. Its nutrients include vitamin K, folate, iron and are also a source of fiber. Vegetables support the immune system.

6. Oats

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A bowl of hot oatmeal can be a nutritious and healthy breakfast. It is a cereal rich in fiber beta-glucan fiber that strengthens the immune system, contains antioxidant polyphenols and also provides thiamine, magnesium, phosphorus and zinc. The NIH shares that some studies have found that zinc can help reduce the duration of colds in adults.

A balanced diet that includes whole fruits, vegetables, lean protein, whole grains, and plenty of water helps the body prepare more effectively to fight infection and disease.

7. Yogurt

Yogurt with fruit
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Yogurt provides protein, one of the nutrients that support the growth and function of immune cells. It is also a probiotic that supports the intestinal microbiota. The microbiota stimulates the immune system. Opt for yogurt with no added sugar.

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