The best way to protect yourself from colds and flu is to take care of yourself and your immune system. But what should you do if you’re already sick? You need to allow yourself to rest and recover, ensure your body gets all the necessary nutrients. Even if you usually lose your appetite during illness, it’s still important to drink plenty of fluids and consume products that will speed up recovery:
Fatty fish.
This is one of the best sources of protein you can eat when you’re sick. Fish has a soft texture, making it easy to cook and eat. The high-quality protein that it contains is necessary for our bodies to recover faster. Additionally, salmon and other seafood are rich in omega-3 fatty acids. By the way, it’s also important to maintain omega-3 level with supplements. Choose reputable brands with quality raw materials. Pay attention to Gold Omega 3, it has a good composition and does not contain harmful substances.
Honey and ginger.
These products can be consumed separately or added to tea for creating a combo for immunity. Honey has proven antibacterial properties, while ginger is a true superfood that is known for its anti-inflammatory properties. Research also shows that ginger can effectively alleviate nausea symptoms.
Fruit and berries.
These are valuable sources of fiber, numerous vitamins and minerals, so a diet during a cold should be rich in fruit and berries. For example, they can replace regular desserts. Much fruit is rich in vitamin C—the main vitamin for a strong immune system. Some berries contain powerful antioxidants, giving them bright red and blue hues—anthocyanins. Therefore, pay special attention to strawberries, raspberries, blackberries and plums.
Greens.
Eat more green leafy vegetables. They are excellent sources of iron and fiber. It is recommended to eat a portion of greens and vegetables with every meal. This is a healthy habit not only during illness but also for overall health.
Yogurt.
During the flu and respiratory infections, antibiotics and other medications are often necessary, which can negatively affect the functioning of the gastrointestinal tract and destroy both bad and good microorganisms in the gut. Therefore, it’s very important to support its healthy microflora and enrich it with products rich in probiotics. Make sure to regularly consume natural yogurts without sweeteners and additives.
Bananas.
Bananas are wonderful food to eat when you’re sick. They have a soft and pleasant texture and contain carbohydrates that are quickly absorbed. Bananas also contain potassium, which helps replenish electrolytes that are necessary for our body. And soluble fiber, which turns into a gel when it contacts with fluid, can help with diarrhea.
Regardless of proper nutrition, it is also necessary to take medicines (Amantrel, Antiflu) that will help overcome the flu faster.