Nutritious Meals for When You're Under the Weather

Nourishing Eats for When You're Under the Weather

When you're feeling under the weather, it's important to take care of yourself and support your body's natural healing process. Here are some foods that can help, as well as those to avoid, when recovering from illness.

Citrus fruits, such as oranges, lemons, and grapefruits, are rich in vitamin C, which can help reduce the length and severity of colds. However, they can irritate the stomach lining and cause discomfort, so it's best to avoid them when dealing with an upset stomach.

Berries, especially dark-colored ones, are a great choice for a faster or more comfortable recovery. They are rich in vitamin C and anti-inflammatory plant compounds that strengthen the immune system and have antimicrobial properties. Apples and papaya are also recommended as low-sugar fruit options that do not spike blood sugar levels excessively. These fruits support the immune system and may help alleviate symptoms.

Hot tea can help your body fight off infections and soothe a sore throat. Spicy foods can also help relieve the symptoms of congestion. However, spicy foods can disrupt the digestive tract and should be avoided when dealing with an upset stomach.

It's important to get plenty of rest, stay hydrated, and eat nutrient-rich foods when recovering from illness. Broth-based soups, such as chicken noodle soup, are beneficial as they contain vitamins, minerals, and electrolytes. Ice pops made from 100% whole fruit are a great way to stay hydrated while sick.

Crackers, toast, cereals, and pretzels are bland, easy-to-digest foods that are beneficial for an upset stomach. Bananas are easy to digest and rich in potassium, which is often depleted during illnesses.

On the other hand, greasy foods cooked in partially hydrogenated vegetable oils contain artificial trans fats, which lower HDL ("good") cholesterol and increase inflammatory markers. Sweets can contribute to inflammation and a lowered immune response. Refined carbohydrates (white breads, pastas, pancakes) cause a sharp insulin spike and create inflammation in the body.

The jury is still out on whether milk promotes mucus production in the lungs, but it may feel thick and uncomfortable in the mouth for some people. Ginger has stomach-soothing properties and can help prevent and treat nausea and other gastric ailments.

A 2016 study at Yale found that eating may help fight viral infections. However, consuming fewer calories than normal can restrict your body's ability to heal when sick.

In conclusion, when sick, focus on eating nutrient-rich, easy-to-digest foods such as fruits, soups, and bland carbohydrates. Avoid greasy, sugary, and spicy foods, and remember to stay hydrated and get plenty of rest.