When everyone around you is starting to come down with a nasty case of the common cold or even the flu, it is important to know the necessary countermeasures that can help your body ward off illness. Many people will suggest adopting good hand-washing habits, getting ample time to rest and even avoiding people who are sick altogether. While these methods have been proven to help maintain good health, your daily wellness routine might not be enough to fight off the common cold. However, what people don’t know is that the kitchen can actually harbor some powerful illness-prevention powers.

Foods that fight off the flu and the common cold

The words “cold” and “flu” are often used interchangeably even though they are actually different things. Both are respiratory illnesses that can make someone feel lousy and weak, but they are caused by different viruses. Both illnesses actually share similar signs and symptoms, making it difficult to distinguish between the two. However, the common cold generally does not result in any serious health problem and its symptoms are, more often than not, milder than those of the flu.

Regardless, food can be a surprising weapon that can stave off any illness. In fact, certain foods can help stimulate your immune system and give you enough vitamins and nutrients to keep you healthy. For example, eating whole foods can help keep your immune system in tip-top shape. On the other hand, processed foods contain ingredients like refined sugar which can increase inflammation in the body.

Here’s a list of the best foods you can eat when you’re feeling under the weather.

Chicken soup

This hearty soup is more than just for your soul, it has also been used as a cold remedy for hundreds of years. Chicken soup is an easy-to-make source of vitamins, minerals and protein – all of which are needed by the body when you’re sick. This soup can also provide you enough fluids and electrolytes to keep you hydrated, especially if you have a fever or if you’re making frequent trips to the bathroom.

According to a study published in the journal Chest, chicken soup acts as a natural decongestant due to its efficacy in clearing nasal mucus through inhalation. Another potential reason is that chicken harbors an amino acid called cysteine. Certain variations of this amino acid have anti-viral and antioxidant properties, as well as the ability to break down mucus.

Broth

Quite similar to chicken soup, a good bowl of broth is a fantastic source of hydration when you’re feeling sick. Not only do they have fantastic flavor, but they also contain minerals like manganese, calcium and phosphorous which help improve overall health. In addition, if you drink hot broth, the steam it emits can act as a decongestant to clear up your nose in no time.

However, as a word of warning, be vigilant when buying ready-made broth from the store, especially if you’re salt-sensitive. Many types of broth contain very high amounts of salt, so make sure you’re purchasing a low-sodium variety. You can also opt to make your own broth at home, allowing you to adjust things to your taste while potentially having more health benefits compared to broth bought in the store.

Tea

When it comes to dealing with illness, you can never go wrong with a cup of warm tea. Just like a bowl of hot broth or chicken soup, the steam emitted by a fresh cup of tea acts as a natural decongestant that clears up the sinuses of mucus. Most teas also contain a bunch of polyphenols – natural substances from plants that are responsible for many of their health benefits, including their anti-inflammatory and anti-cancer effects. One example of a polyphenol present in tea is tannins, which harbor anti-bacterial and anti-fungal properties.

Oatmeal

Bland as it is, this easy-to-eat meal can provide you with enough calories, vitamins and minerals to keep you going even when you’re sick. In addition to that, it contains a bit of much-needed protein – about 5 grams total in half a cup of oatmeal. Oatmeal also provides a variety of other health benefits like improving blood sugar control.

A study published in the journal Food & Function found that beta-glucan, a fiber found in oats, can help decrease inflammation in the gut. This is particularly useful for relieving symptoms like diarrhea and intestinal cramping.

Honey

This sweet treat harbors powerful anti-bacterial properties that have positive effects in fighting a cold or the flu. Research has also shown that honey can stimulate the immune system. You don’t even have to eat honey straight out of a spoon. Whether you add a few drops to your tea or drizzle it over a bowl of oatmeal or yogurt, honey is sure to provide you with relief from your symptoms.

While food alone is certainly not enough to cure any sickness, eating the right types of food and adopting healthy lifestyle habits can give your immune system a powerful enough boost to stave off sickness and relieve certain symptoms.

Sources:

Healthline.com

CDC.gov

FurtherFood.com

OnlineLibrary.Wiley.com

NCBI.NLM.NIH.gov 1

NCBI.NLM.NIH.gov 2

TAndFOnline.com

NutritionData.Self.com

Pubs.RSC.org