Introduction
When the cold and flu season rolls around, it’s not uncommon to feel unwell. Whether it’s a sneeze, a stuffy nose or a cough, the common cold can make life unpleasant. Although medication can help alleviate symptoms, it is important to nourish our bodies with a nutritious diet to promote healing. In this article, we explore the foods to eat when you have a cold and cough, including some easy-to-follow recipes.
Comprehensive List of Foods to Eat When Suffering from a Cold and Cough
When it comes to what to eat when you have a cold and cough, nutrients such as vitamin C, antioxidants, zinc, protein, and healthy fats are particularly important. Here are some foods to include in your diet.
Fruits and Vegetables Rich in Vitamin C and Antioxidants
Vitamin C can help boost our immune system, making it a crucial nutrient when fighting off the common cold. Fruits and vegetables such as oranges, lemons, kiwis, guavas, strawberries, bell peppers, broccoli, and spinach are all good sources of vitamin C and antioxidants. These nutrients help shield our cells from damage caused by free radicals and help our bodies heal.
Garlic, Ginger, and Turmeric to Reduce Inflammation
Garlic has been shown to have antiviral and antibacterial properties, while ginger and turmeric contain anti-inflammatory compounds. Adding these ingredients to your diet can help reduce inflammation and promote healing. Try adding fresh garlic and ginger to stir-fries, soups or curries or make a cup of turmeric latte for a comforting drink.
Zinc-rich Foods to Boost the Immune System
Zinc is a mineral that plays a critical role in supporting the immune system. Foods that are high in zinc include shellfish, legumes, seeds, nuts, eggs, and dairy products. Incorporating these foods into your diet can provide the necessary nutrients to help boost your immunity and fight off infection.
Protein Sources to Help Repair the Body
When we are unwell, our body needs protein to repair tissues and produce antibodies. Good sources of protein include lean meats, fish, eggs, beans, lentils, and tofu. These foods can help our body repair itself and help us feel better sooner.
Healthy Fats to Maintain Energy Levels
Healthy fats found in foods such as avocado, nuts, seeds, and fatty fish can help keep our energy levels up, particularly when we are feeling run down. Consuming healthy fats can help us feel fuller for longer and may help us recover from the common cold more quickly.
The Importance of Hydration and Best Drinks to Consume During Cold and Cough
Benefits of Staying Hydrated
When we are unwell, it is essential to stay hydrated. Drinking fluids can help to ease congestion, prevent dehydration, and flush out toxins. Hydration also helps to keep the mucous membranes moist, which can reduce the severity of a cough or sore throat caused by a cold.
Drinks to Avoid
It is essential to avoid drinks that can dehydrate you further when you have a cold. Caffeinated drinks, sugary drinks, and alcohol should be avoided as they can deplete the body of fluids, making it more difficult to fight off infection.
Best Fluids to Consume for Cold/Cough Relief
Aside from plain water, teas such as chamomile or green tea, can help relieve symptoms associated with a cold such as sore throat, congestion, and coughing. Warm drinks such as hot lemon and honey or broth can also help to ease symptoms and provide a soothing effect.
How to Incorporate Immune-Boosting Ingredients into your Meals
Importance of a Balanced and Nutrient-rich Meal
Incorporating immune-boosting ingredients can be easy, by sticking to a balanced and nutrient-rich meal plan. Meals should include vegetables, lean proteins, healthy fats, and complex carbohydrates to support overall health and recovery.
Incorporating Herbs, Spices, and Healthy Oils into Dishes
Herbs such as oregano, thyme, and rosemary are known for their antibacterial and antiviral properties. Adding these herbs to meals such as soups, stews, and roasted vegetables can be an easy and delicious way to incorporate these immune-boosting ingredients into your diet. Healthy oils such as olive oil, flaxseed oil, or avocado oil can also provide anti-inflammatory benefits and help promote overall health.
The Best Soups and Broths to Consume When Feeling Unwell
Nutritional Benefits of Soups and Broths
Soups and broths are easy to digest and packed with nutrients that can help fight off the common cold. Chicken soup, in particular, can help ease symptoms of a cold and boost immunity. The hot broth and steam can help clear nasal congestion, while the chicken provides protein to help repair the body.
Recommended Ingredients to Add to Soups and Broths for Added Benefits
Adding ingredients such as garlic, ginger, and turmeric to soups and broths can provide anti-inflammatory benefits and help fight off infection. Vegetables such as carrots, onions, and celery also contain nutrients such as vitamin C that can help boost immunity. Other ingredients such as lentils, beans, and vegetable stock can provide a hearty meal, packed with immune-boosting nutrition.
Foods to Avoid When Suffering from a Cold and Cough
Foods that Increase Inflammation
When we are unwell, it is essential to avoid foods that may increase inflammation in the body. These include processed foods, sugary snacks, fried foods, and refined carbohydrates that may contribute to inflammation.
Foods that Weaken the Immune System
It is important to avoid foods that may weaken the immune system such as sugary drinks, excessive alcohol consumption, and processed meats. These foods can deplete the body of essential nutrients and contribute to inflammation, making it harder for the body to recover from an illness such as a cold.
Vitamin C-Rich Foods that Can Help Alleviate the Symptoms of a Cold and Cough
Benefits of Vitamin C for Cold/Cough Relief
Vitamin C is important for the immune system and can help alleviate the symptoms associated with a cold. It may also help reduce the severity and duration of symptoms.
Foods High in Vitamin C
Foods high in vitamin C include citric fruits such as oranges, lemons, limes, kiwis, and grapefruits. Other sources of vitamin C are strawberries, red and green peppers, broccoli, brussel sprouts, and tomatoes.
Recipes for Easy-to-Make and Nourishing Meals to Help Fight a Cold and Cough
Simple Recipes for Breakfast, Lunch, and Dinner
Here are some easy recipes that can be incorporated into your meal plan:
Breakfast:
- Oatmeal with sliced banana, hemp seeds, and almond milk
- Scrambled eggs with spinach and bell peppers
Lunch:
- Chicken soup with carrots, celery, and ginger
- Quinoa salad with mixed greens, cherry tomatoes, cucumber, and feta cheese
Dinner:
- Grilled salmon with roasted broccoli and sweet potatoes
- Tofu stir-fry with vegetables and brown rice
Snack Ideas for Cold and Cough Relief
Here are some snack ideas that can help relieve the symptoms of a cold:
- Apple slices with almond butter
- Greek yogurt with sliced banana and honey
- Trail mix with nuts, seeds, and dried fruit
Conclusion
When it comes to what to eat when you have a cold and cough, a diet rich in nutrients such as vitamin C, antioxidants, and zinc can help boost our immune system and promote healing. By incorporating immune-boosting ingredients into our diets, staying hydrated, and enjoying comforting foods such as soups and broths, we can help alleviate the symptoms and recover more quickly from a cold.
Final Notes on the Importance of a Healthy Diet When Battling a Cold and Cough
While medication can help alleviate symptoms, a healthy diet can be a powerful tool when fighting off the common cold. A balanced diet can provide the necessary nutrients to help our bodies heal faster and keep us healthy.
