Being sick is the worst. Besides a cough and stuffy nose, a common symptom that accompanies a bout of the common cold or flu is loss of appetite. Between afternoon naps and boxes of tissues, the last thing you want to do is eat, but it's important to keep up your strength so your body can fight off those foreign invaders. You know foods are not all created equal and may already have some idea of what to eat when sick.


“Since a cold and the flu are both caused by viruses, foods with antiviral properties may speed up recovery,” says Monica Auslander Moreno, RD, a nutrition consultant for RSP Nutrition.


You may be tempted to indulge in junk food, but think twice before ordering a pizza and reaching for that bowl of ice cream. “Infections can cause temporary shortages of essential nutrients, particularly protein, B vitamins, copper, iron, vitamin C, and zinc,” says Melinda R. Ring, MD, an integrative and internal medicine physician at Northwestern Medical Group. “A better choice will be nutrient-rich fruits and vegetables.” Nutrient deficiencies make it harder for the body to fight off an infection and increase the risk of complications such as pneumonia, she adds.


Alcohol, caffeine, greasy food, and high-fiber foods are also no-gos, according to Kristin A.R. Gustashaw, RD, at Rush University in Chicago. Alcohol and caffeine are dehydrating and hamper your immune response, while oily and fiber-packed foods are hard to digest and may worsen any GI symptoms you have. “Staying properly hydrated helps process toxins out of your body,” Gustashaw notes.


Wondering what's on the menu when you are feeling under the weather? Grab a paper and pen and make that grocery list with these expert recommendations.



1

Chicken Soup

Yep. There's a reason your mom always had a bowl of this at the first sign of a stuffy nose or other cold symptoms. Not only does chicken soup provide the fluids you need to help fight off viruses, but it also reduces the inflammation that triggers symptoms and leads to more colds.

Chicken noodle soup is a good source of sodium and potassium, and it's loaded with immune-building nutrients, says Gustashaw. Carrots, celery, and onions provide vitamins A and C, while the main star of the show, chicken, packs a ton of protein and zinc.

Not to mention, warm liquids are soothing to your throat and can help relieve sinus congestion, Gustashaw notes. Plus, water is the main ingredient in soups, which means you will be replenishing much-needed fluids while enjoying this hearty and nutritious homemade meal.

2

Citrus Fruits


Vitamin C, most commonly found in citrus fruits, is an antioxidant that can help boost immunity. So start eating C if you aren't already, and make it a part of your routine to shore up your immune system for next time. Get your dose from supplements or from vitamin-packed citrus fruits, red bell peppers, broccoli, Brussels sprouts, butternut squash, papaya, sweet potatoes, and tomatoes.

3

Garlic, Onions, And Leeks


Kissing is kind of out of the question when your nose is running like a hydrant, so you might as well indulge in this pungent garnish (along with its antiviral cousins onions, chives, and leeks) to fight that nagging cold.

“It has long been revered in its ability to help natural killer cells purge the body of invaders,” says Moreno. Garlic, in particular, contains allicin, which is associated with antibacterial, antifungal, antiviral, anti-parasitic, and antioxidant properties.

These foods are also good sources of vitamin C, and they may help improve gut barrier function, Gustashaw notes.

4

Ginger Tea


Ginger earns its distinction as one of the best foods for a cold thanks to a chemical called sesquiterpenes, which specifically targets rhinoviruses, the most common family of cold viruses, as well as substances that suppress coughing. It also contains anti-inflammatory gingerols that can fight infection.

Adding a couple of tablespoons of shredded ginger root to your green tea could do the trick, but you can also look for ginger tea, ginger chews, or real ginger ale, although most of the canned stuff has very little real ginger.
5

Honey



Honey is often touted as a cure-all for everything from burns (put raw honey on a burn as soon as possible to speed up healing) to cuts and scrapes (honey's natural antiseptic properties allow it to work a bit like hydrogen peroxide).

Because it coats your throat, it's one of the best foods for a cold and sore throat, and its natural antioxidant and antimicrobial properties help fight infections from viruses, bacteria, and fungi.

Honey may also help reduce the frequency of your cough as well as improve upper respiratory function, Gustashaw says. It may even improve sleep quality, which you definitely need when you are sick.


6

Kefir



Kefir is loaded with probiotics that strengthen your immune system, says Mike Roussell, PhD. With more protein than yogurt and milk, it also regulates digestion, enabling your body to actually use all the calories and nutrients you consume when you're feeling under the weather, he says.

Probiotics may even help to shorten the length of the flu, Gustashaw says. Some may also contain essential nutrients like potassium and vitamins A and C.

Other fermented foods like sauerkraut, dill, carrots, kimchi, and kombucha also get the job done by populating your gut with good bacteria, thereby potentially preventing colds.

7

Brazil Nuts


A single ounce of Brazil nuts contains well above your recommended daily value for selenium, a mineral that helps boost your immunity. Having enough selenium in your body increases its production of cytokines, which help remove the flu virus, says James A. Duke, PhD, the author of The Green Pharmacy Guide to Healing Foods.

Other primo sources of selenium include lobster, oysters, clams, crabs, and tuna.

8

Carbohydrates


Yep, carbs are your friend—especially if you hit the gym often. “Taking in carbs while you’re training helps counter immune dysfunction and immune inflammatory responses due to the stress hormones released during hard exercise.” Translation: Those carbs are helping your body stay strong and fight off cold symptoms.

One note, though: Lower fiber and low-fat options like pretzels, saltine crackers, and white toast are all easy to digest if you are not able to keep foods down, says Gustashaw.