2023-12-16 15:00:00
Citrus fruits provide many vitamins. But they aren’t the only foods you should eat when you’re sick.
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Published16. December 2023, 4:00 p.m
Flu etc.: If you are sick, you should eat these foods
Cold season is in full swing. If you’ve been hit by it too, these foods can help you get back on your feet quicker.
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Wherever you look, you hear people blowing your nose, and wherever you listen, you hear coughing and wheezing. Everyone seems to have a cold right now. If it has caught you too, the right diet can help you get fit again. But it’s also worth relying on certain foods as a preventive measure.
Drink, drink, drink
But before we get to the food, first things first: drink a lot! “This keeps the mucous membranes moist, ensures that the nose is less stuffy, helps the mucus to drain away and helps the body to eliminate the pathogens as quickly as possible,” says microbiologist Franz Allerberger to the “Standard”. Anyone who has a fever should also drink enough, preferably water or unsweetened tea.
Citrus fruits
Citrus fruits such as oranges, tangerines, lemons and grapefruits contain a lot of vitamin C, which has an anti-inflammatory effect and supports the immune system. As a result, citrus fruits help the body fight infections. But vegetables such as red peppers, broccoli or parsley are also valuable sources of vitamin C.
Lemons, oranges, tangerines and grapefruits act as a booster for your immune system.
Unsplash/Rayia Soderberg
Fat fish
Fatty fish like salmon, mackerel or trout can also help you recover. This is mainly due to the vitamin D that these fish contain. Our body cannot produce this vitamin itself and we often suffer from a deficiency in times when there is little sun. “Vitamin D can both improve mood and protect the immune system,” nutritionist Roxana Ehsani tells US News.
chicken soup
A classic strengthening food is chicken broth. It provides important nutrients such as minerals, vitamins, antioxidants, fiber and secondary plant substances. The warmth also improves blood circulation, which is often found to be beneficial, especially in the case of flu-like infections.
Honig
Honey is anti-inflammatory and antibacterial and can therefore promote recovery. It can also have a cough suppressant effect: a team of researchers from Oxford University Medical School came up with one Meta study The result is that honey can relieve cold symptoms more effectively than usual medications, especially the frequency and severity of coughs.
Be careful: children under one year old should not consume honey as it can cause life-threatening poisoning.
Honey – pure or flavored with lemon and thyme – has antibacterial and anti-inflammatory effects.
Pexels/Vicky Tran
Almonds
As a snack between meals or mixed into muesli, almonds can contribute to your well-being. They provide valuable zinc, which can strengthen the immune system. They also contain vitamins B2 and E and are rich in valuable fats and protein.
Sweet potatoes
Did you know that sweet potatoes can help you heal? “The sweet potato may not be the first thing that comes to mind, but it contains a number of immune-boosting nutrients,” says nutritionist Roxana Ehsani. In fact, one medium-sized sweet potato provides the recommended daily dose of vitamin A. It is also rich in vitamin C as well as antioxidants such as beta-carotene and phytochemicals that help fight disease.
The sweet potato is an excellent source of nutrients – for example as a soup, roasted or in a curry.
Pexels/Anastasia Belousova
What are your cold tips? Share them with the community!
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