When you're getting sick, your body needs nutrients that support your immune system to combat a cold or virus. While foods can't prevent or magically cure your condition, eating healthy, nutrient-dense foods can soften your symptoms and help you return to a normal lifestyle quicker.
1. Tea
You need to maintain hydration especially when you're fighting an infection. Drinking fluids helps your body systems to function at its best, provides certain micronutrients to your cells and aids in combating a bacteria, according to Harvard Health.
Drinking warm tea may help to stay hydrated, which is important for recovery, as well as facilitates digestion and soothes a sore throat. For instance, peppermint tea, containing menthol, can reduce stomach pain, while black tea, high in flavonoids, resists inflammation and supports healthy immune function, according to Penn Medicine.
2. Honey
Add some honey to your tea for an extra boost of immune power. Honey contains natural antiviral and antibacterial elements that may help you combat the illness slightly faster.
Pharmacognosy Research showed that honey has antimicrobial, antioxidant and anti-inflammatory properties. And honey can calm your cough, too. According to the research by Canadian Family Physician, ½ teaspoon of honey before bedtime has a high effectiveness in suppressing cough in children (over 1 year old). Adults may need to increase their dose to get the same soothing effect, but keep in mind the amount of sugar and calories that comes along with it and don’t overdo it!
3. Garlic
Also not all people love garlic (use garlic extract as an alternative), it can also enhance your immune system due to a number of natural antibacterial properties (boost immune cell function) offering a protection against infection-causing pathogens as well as reducing the severity of infection.
4. Ginger
Ginger was linked to the enhanced antibody response, meaning that it may help protect the system against potential viruses by destroying common bacteria and pathogens, as per International Journal of Molecular Science.
Furthermore, a study in Integrative Medicine Insights demonstrated that ginger can be an effective treatment for dealing with nausea and/or vomiting.
5. Mushrooms
Mushrooms have a variety of crucial vitamins, minerals and enzymes that help your body systems to perform at their best function at its peak and can enhance the immune system for natural protection against different types of infections. A study from Journal of the American College of Nutrition showed that consuming shiitake mushrooms can improve immune function by boosting the production of antibodies as well as promoting immune cell proliferation and activation.
6. Citrus Fruits
Citrus fruits are packed with vitamin C which, if taken daily, has an antihistamine effect that can sooth the cold and reduce its duration by ~8%, as per National Institutes of Health (NIH).
It’s important to notice, however, that large doses of vitamin C will not cure any viruses or infections that you are already suffering from. Better to take vitamin C regularly as a preventive measure.
7. Probiotic-Rich Foods
Yogurt, kefir and kombucha are fermented food containing healthy probiotics that can help keep your immune system strong by providing good bacteria which strengthen your gut flora. A study published by Current Opinion in Gastroenterology showed that consuming probiotics might lower the risk of getting common cold infections and reduce the infection duration.
