Foods to eat when sick

Foods they say are very essential for human existence.

These are the words of Hippocrates

It’s true that food can do much more than provide energy.

And when you’re sick, eating the right foods is more important than ever.

Certain foods have powerful properties that can support your body while it’s fighting an illness.

They may relieve certain symptoms and even help you heal more quickly.

These are the 10 best foods to eat when sick.



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1. Chicken Soup

Chicken soup has been recommended as a remedy for the common cold for hundreds of years — and for good reason.

It’s an easy-to-eat source of vitamins, minerals, calories and protein, which are nutrients your body needs in larger quantities while you’re sick . chicken soup

Chicken soup is also an excellent source of fluids and electrolytes, both of which are necessary for hydration if you’re making frequent trips to the bathroom.

Your body will also need even more fluids if you have a fever

It is a natural nasal decongestants. Hence, your mucus would be let loosed

Chicken soup also inhibits the action of neutrophils, which are white blood cells that may cause symptoms such as coughing and a stuffy nose.

Chicken soup’s ability to inhibit these cells could partly explain why it is so effective against some cold and flu symptoms

2. Garlic


Garlic can offer all sorts of health benefits.

It has been used as a medicinal herb for centuries and has demonstrated antibacterial, antiviral and anti-fungal effects.

It can also stimulate the immune system .

Few high-quality human studies have explored the effects of garlic on the common cold or flu, but some have found promising results.

One study found that people who took garlic got sick less often. Overall, the garlic group spent about 70% fewer days sick than the placebo group.

In another study, people taking garlic not only got sick less often, but they got better 3.5 days faster than the placebo group, on average.

Additionally, several studies showed that aged garlic extract supplements can enhance immune function and decrease the severity of colds and the flu.

Adding garlic to chicken soup or broth can both add flavor and make them even more effective at fighting off cold or flu symptoms.


3. Coconut Water


Staying well-hydrated is one of the most important things you can do when sick.

Hydration is especially important when you have a fever, sweat a lot or have vomiting or diarrhea, which can cause you to lose a lot of water and electrolytes.

Coconut water is the perfect beverage to sip on when you’re sick.coconut water

Besides being sweet and flavored it contains glucose and the electrolytes needed for re-hydration.

It contains antioxidants which can fight oxidative damage thereby improving blood level

It is advisable that you take it slowly to avoid bloating

4. Hot Tea

Brunette Holding a Cup of Tea

Tea is a favorite remedy for many symptoms associated with colds and the flu.

Just like chicken soup, hot tea acts as a natural decongestants, helping clear the sinuses of mucus. Note that tea needs to be hot to act as a decongestants, but it shouldn’t be so hot that it further irritates your throat.

You don’t need to worry about tea being dehydrating. Although some teas do contain caffeine, the amounts are far too small to cause any increased .

This means that sipping on tea throughout the day is a great way to help you stay hydrated while relieving congestion at the same time.

Tea also contains polyphenols, which are natural substances found in plants that may have a large number of health benefits. These range from antioxidant and anti-inflammatory action to anti-cancer effects.

Tannins are one type of polyphenol found in tea. In addition to acting as antioxidants, tannins also have antiviral, antibacterial and anti-fungal properties.

One study in rats found that tannic acid in black tea could decrease the amount of a common type of bacteria that grows in the throat.


5. Ginger

Fresh and Sliced Ginger

Ginger is probably best known for its anti-nausea effects.

It has also been shown to effectively relieve nausea related to pregnancy and cancer treatment.

What’s more, ginger acts like non-steroidal anti-inflammatory drugs. It has also demonstrated antioxidant, antimicrobial and anti-cancer effects.

So if you are feeling nauseous or throwing up, ginger is the best food available to relieve these symptoms. Even if you aren’t nauseous, ginger’s many other beneficial effects make it one of the top foods to eat when sick.

Use fresh ginger in cooking, brew some ginger tea or pick up some ginger ale from the store to get these benefits. Just make sure that whatever you’re using contains real ginger or ginger extract, not just ginger flavor.

6. Leafy, Green Vegetables

Romaine Lettuce on a Chopping Board

It’s important to get all the vitamins and minerals your body needs while sick, but that can be difficult to do with a typical “sick foods” diet.

Leafy green vegetables such as spinach, romaine lettuce and kale are packed full of vitamins, minerals and fiber. They are especially good sources of vitamin A, vitamin C, vitamin K and folate.

Dark green vegetables are also loaded with beneficial plant compounds. These act as antioxidants to protect cells from damage and help fight inflammation .

Leafy greens have also been used for their antibacterial properties.

Add spinach to an omelet for a quick, nutrient-packed, protein-rich meal. You can also try tossing a handful of kale into a fruit smoothie.

7. Salmon

Grilled Salmon

Salmon is one of the best protein sources to eat when sick.

It is soft, easy to eat and full of the high-quality protein your body needs.

Salmon is particularly rich in omega-3 fatty acids, which have strong anti-inflammatory effects.

Salmon is also a good source of many vitamins and minerals, including vitamin D, which many people are lacking in. Vitamin D plays a role in immune function.


8. Avocados


The avocado is an unusual fruit because it is low in carbs but high in fibre

In particular, it is high in healthy monounsaturated fat, the same type of fat found in olive oil.

Avocados are also a good source of fiber, vitamins and minerals.

Avocados are a great food when sick because they give calories, vitamins and minerals that your body needs. They’re also soft, relatively bland and easy to eat.

Because of the healthy fats avocados contain, especially oleic acid, they help to decrease inflammation while also playing a role in immune function.


9. Yogurt

Pot of Yogurt

Yogurt is an excellent food to eat when sick.

It provides 150 calories and 8 grams of protein per cup. It’s also cold, which can sooth your throat.

Yogurt is also rich in calcium and full of other vitamins and minerals.

Some yoghurt also contain beneficial probiotic.

Evidence shows that probiotic can help both children and adults get colds less often, heal faster when sick and take fewer antibiotics

Just to let you know incase you don’t know that probiotic are microorganisms that are believed to give health benefits when consumed

One study found that children taking probiotic felt better an average of two days faster, and their symptoms were about 55% less severe

Some people have reported that dairy intake thickens mucus.

However, several studies show that dairy intake causes no change in cough, congestion or mucus production, even among those who are sick .

Nonetheless, if you feel that diary products worsen your congestion, try other fermented foods containing probiotic or a probiotic supplement instead.



10.  Fruits

It is common knowledge that fruits are instrumental to our healing


They are rich sources of vitamins, minerals and fiber, which support your body and immune system.

Some fruits also contain beneficial compounds called anthocyanins, which are types of flavonoids that give fruits their red, blue and purple color. Examples of such are strawberries, cranberries, infact majority of the berries.

Anthocyanins make berries excellent foods to eat when sick because they have strong anti-inflammatory, antiviral and immune-boosting effects and help boost the immune system.


So the next time you fall ill, try what you heave learned here.


Eat Fit Academy








Toluse Francis

Toluse Francis believes a healthy lifestyle is paramount for everyone. He is a long -time volunteer with Solid Foundation Teens and Youth Ministry. He loves to care for people. Toluse Francis is a Health Coach and author He is interested in seeing people eat healthy and get productive. He believes a healthy lifestyle is paramount for everyone.

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