Tips for Healthy Eating During Illness
Nutrition tips for supporting your body during a cold or flu.
The cold and flu season is here, and particularly in times of Covid-19, many people wonder: What should I eat to support my recovery?
While a balanced diet is always important, it plays an especially crucial role when you're sick.
Your body needs extra nutrients during a cold or flu to strengthen your immune system and speed up recovery.
In this article, you’ll discover the key nutrients your body needs during illness and which foods can help you recover faster.
Essential Nutrients for a Cold
When you have a cold or flu, your body requires additional nutrients. The most important ones include:
Vitamin C: Supports the immune system and protects cells.
Protein: Helps repair damaged tissues.
Zinc: Boosts the function of immune cells.
Antioxidants: Reduce inflammation and aid recovery.
Probiotics: Promote gut health, especially after diarrhea or digestive issues.
What to Eat When You Lose Your Appetite
Many people experience a lack of appetite when they’re sick. However, it’s important to fuel your body with the right nutrients, even if you don’t feel particularly hungry.
Listen to your body and opt for light, nutrient-dense foods. If you’re unsure what to eat, imagine you’re walking through a grocery store, choosing whatever looks most appealing. Below are some of my top go-to foods when I’m recovering from an illness.
Top 5 Foods to Eat During a Cold or Flu:
Papaya. Papaya is packed with potassium and vitamin C, both of which are essential for recovery. If you're experiencing sweating or diarrhea, potassium helps restore your electrolyte balance.
Here's my superfood-salad with Avocado & Papaya.
Pak Choi. This Asian vegetable contains mustard oils, which act as a natural antibiotic and boost the immune system. Super yummy soup with Pak Choi and coconut flavour.
Horseradish. Spicy foods like horseradish can help clear a stuffy nose by reducing mucus. Horseradish, turmeric, and ginger are great natural remedies for this. Here my hearty spread with spicy horseradish and sweet apple.
Bananas. Bananas are easy to digest and gentle on the stomach, making them a great choice when you're experiencing digestive issues. They’re also rich in vitamin B6 and potassium, which help your body recover. Bananas make delicious and fluffy protein pancakes - without any sugar or flour.
Pickled vegetables. Foods like sauerkraut, kimchi, and yogurt are rich in probiotics, which can help restore gut flora, especially after digestive issues or antibiotics. Here is my sauerkraut salad with apple and feta.
Staying Hydrated: A Must During Any Illness
In addition to eating nutrient-rich foods, it’s essential to stay hydrated. Water, unsweetened herbal teas, and homemade broths are excellent choices to keep you hydrated and support detoxification. Avoid sugary drinks and caffeine, as these can add extra strain on your body.
Conclusion: During a cold or flu, it’s crucial to provide your body with the nutrients it needs to heal. Focus on a balanced diet rich in vitamins, proteins, and antioxidants, and choose foods that support your body rather than burdening it. Light, nutrient-dense meals and plenty of fluids are the key to a faster recovery.
Stay healthy! Yours, Michaela
Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a doctor if you have health concerns or symptoms.
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