18 Best Foods to Eat When You're Sick

1. Soup

Chicken soup or broth is an age-old remedy for cold or flu relief.

The steam from soup or broth accelerates the flow of mucus down the nose and can ease congestion. Important nutrients in chicken soup can also help relieve inflammation and strengthen your immune system, which protects you from germs and viruses. 

2. Citrus fruits

Fruit is packed with vitamins, minerals, and everything your immune system needs to function properly. Consuming antioxidant-rich foods can help protect your body against oxidative damage that can lead to disease.

Citrus fruits such as lemons, oranges, and grapefruit are also high in vitamin C, which can help you recover faster from a cold.

3. Bananas

When you are sick, you may just want something soft and easy to eat. Bananas are an excellent choice because they are mild in flavor, satiating, and a rich source of various antioxidants and other crucial nutrients including:

• Potassium, which reduces blood pressure and protects the heart
• Fiber, which improves digestion
• Vitamin B6, which improves brain function and immunity 
• Vitamin C, which helps with tissue repair and wound healing 
• Phytonutrients, which prevent cellular damage

4. Fatty fish

Fatty fish, such as salmon, sardines, herring, and mackerel, contain omega-3 fatty acids, which help improve immune cell activity. Researchers have found that DHA, a type of omega-3 fatty acid, can enhance the activity of white blood cells, which strengthen immunity quickly and efficiently

5. Nuts and seeds

Nuts or seeds make a filling snack that is good for your immune system. 

Along with magnesium, nuts and seeds also contain vitamin E, an antioxidant that increases your body's capacity to fight infections and viruses.

Brazil nuts also contain high concentrations of selenium, a mineral that helps enhance your immune system, regulate immune cell activity, and lower inflammation. Just one Brazil nut has more than 100% of your daily selenium needs. 

When it comes to nuts, it is crucial to maintain portion control because they are high in calories. 

6. Garlic and onions

Garlic provides you with various health and immune-boosting advantages. Allicin is a compound released when you crush or mince garlic. Allicin is known for its antiviral and antibacterial effects.

Similarly, onions contain a chemical called quercetin, which may help modulate histamine response and has antiviral properties.

7. Spinach

Dark leafy greens such as spinach are high in nutrients that benefit your health. They contain phytonutrients, antioxidants, and vitamins A, C, and E, which stimulate the immune system and reduce inflammation. They also contain a variety of B vitamins that increase energy levels.

8. Mushrooms

Mushrooms provide you with a variety of minerals and vitamins, such as vitamins B and D, which have been shown to have immune-boosting properties. They also regulate polysaccharides known as beta-glucans, which help regulate your immune system.

9. Eggs

Eggs are a nutrient-dense food that contains various crucial nutrients, including protein, selenium, and anti-inflammatory and immunity-boosting nutrients, such as omega-3 fats, and vitamins A, D, and B.

Eggs also contain choline, a vitamin that strengthens the neurological system, improves mood, and aids in the production of neurotransmitters.

10. Ginger

Ginger is a common cough remedy that serves as an anti-inflammatory agent, relieving throat irritation and allowing the airways to expand. Making hot ginger tea can help provide cold symptom relief.

11. Herbal tea

Drinking hot herbal tea is a must if you have a cold or flu symptoms. It can help with a sore throat, keep you hydrated, and aid with relaxation since it has anti-inflammatory properties. Try adding honey to your tea, since honey also has antibacterial properties that are good for you if you have a cold.

12. Raw honey

Raw honey has a wide range of medicinal benefits, especially for respiratory issues. It has antibacterial, antiviral, antifungal, and anti-inflammatory effects that may aid in reducing the severity and duration of a cough. 

13. Pineapple

Pineapple is an effective cough suppressant. It contains the enzyme bromelain that has anti-inflammatory and mucolytic (mucus-breaking) effects. 

14. Kiwifruit

Kiwi is another great food for cough relief. Kiwi contains micronutrients that increase the concentration of immunity-boosting erythrocytes in the red blood cells. One study on people with cold and flu symptoms reported that people who ate kiwi experienced improved sore throat symptoms within one day. 

15. Chicken

Colds and other viruses can deplete your immune system and make you weak. Consuming protein-rich foods can help you regain your strength and replenish your body with nutrients that can boost your immune system.

16. Vegetable juice

When you have flu symptoms, you may lose your sense of taste and want to avoid solid foods. This is when a glass of vegetable juice comes in handy. Vegetables are a rich source of antioxidants, which aid in immune system function and help you recover faster from diseases such as the flu. 

17. Coconut water

If you have an upset stomach, coconut water contains tannins that may help reduce inflammation in the stomach lining. Coconut water is also rich in minerals, including salt and potassium, which can help you rehydrate after a bout of diarrhea or vomiting.

Studies have reported that coconut water may give the same degree of hydration as a sports drink, but it is healthier because it contains no added sugar.

18. Oatmeal

Oatmeal is bland and easy to eat while keeping you satiated and providing you with vitamins, minerals, and energy when you are sick. One cup of oats also has about 4 grams of fiber, which accounts for roughly 16% of your necessary daily intake. Fiber can help treat digestive symptoms and help flush out waste from the body.