The colder months have settled in, which signals that the holiday season is near – and that the flu season will inevitably affect thousands, including you and your family.
To prepare for the flu season, doctors would typically recommend having seasonal flu shots, and to up your intake of immunity-enhancing nutrients such as vitamin C and D.
But if you or someone else in your household has contracted the flu, eating the right foods can help speed up recovery, especially when taken alongside over-the-counter medicine.
According to experts, here’s what you must eat to help you recuperate from the terrible flu.[1,2]
- Chicken Soup
Chicken soup is a classic comfort food during the colder season, and a favorite for those who are down with the colds or flu. In fact, chicken soup has been used for upper respiratory infections for centuries, with evidence dating as far back as classical Greece.[3]
Turns out the comforting effects of chicken soup isn’t just a placebo – according to a study published in 2010, chicken soup is typically made up of ingredients (especially the vegetables) that have strong anti-inflammatory effects. In addition, the warm soup can help stimulate nasal clearance, providing an almost instant relief to flu symptoms.
Soup will also help you stay hydrated on top of drinking water.
Compared to other foods, chicken soup is also easy to consume and digest, which is especially helpful when your appetite and senses have been affected.
- Garlic
Although garlic is commonly used for providing flavor to dishes, it has been used for centuries as a natural remedy for a wide variety of ailments. Garlic has strong antiviral and antimicrobial properties, which has been proven useful in treating sickness back when over-the-counter pills were not yet invented.
Some studies were also able to confirm that garlic is indeed effective in treating flu symptoms, which comes from its main active compound, alliin. Once crushed and consumed, alliin turns into allicin, which becomes converted into sulfur compounds once it enters your body.
These sulfur compounds boost the production and response of white blood cells once they encounter viruses, such as the ones that cause the flu.[4]
Therefore, including a bit more garlic in your dishes can help strengthen your body’s fighters as they kill off those pesky influenza viruses. Alternatively, you can take garlic supplements which can be just as effective.
- Vitamin C Rich Foods
When it comes to strengthening the immunity, vitamin C is everyone’s go-to source of protection in anticipation of flu season.
It is true that vitamin C is the most helpful when it comes to your immune system, and it does so in multiple ways. Firstly, vitamin C helps facilitate the production of white blood cells, such as lymphocytes and phagocytes, which protects the body from infection.
Second, vitamin C boosts the effectiveness of white blood cells while protecting them from harmful molecules, such as free radicals. And lastly, vitamin C is a crucial part of the strengthening the skin’s barriers. Since your skin is the most vulnerable to potential invaders, vitamin C supplementation fortifies your first line of defense.[5,6]
Here is a list of food that contains a high concentration of vitamin C[7]:
- Kiwifruit: contains 93mg of vitamin C per 100g (103% DV)
- Bell Peppers: contains 128mg of vitamin C per 100g (142% DV)
- Oranges: contains 96mg of vitamin C per 100g (59% DV)
- Broccoli: contains 89mg of vitamin C per 100g (99% DV)
- Tomato: contains 23mg of vitamin C per 100g (25% DV)
- Kale: contains 18mg of vitamin C per 100g (20% DV)
- Ginger
Just like garlic, ginger is mostly known for its culinary uses, such as in stir-fries or baked goods. However, it has long been used in traditional medicine as a remedy for a wide range of ailments, especially for treating sore throats and upper respiratory infections.
Researchers believe that the medicinal properties of ginger come from its active compounds gingerols and shogaols. Throughout hundreds of studies, ginger has consistently displayed antibacterial, antiviral, and anti-inflammatory activities, which are proven to be useful in fighting off infections.[8]
Ginger root can be easily added in soups and stews, which will provide relief from flu symptoms. Ginger also goes well with herbal teas.
- Leafy Greens
Leafy green vegetables are without doubt one of the healthiest foods out there. Aside from the vitamins and minerals they contain, leafy greens are among those that contain the highest concentrations of antioxidants, such as carotenoids and flavonoids.
Throughout multiple studies, leafy green vegetables have displayed antibacterial and anti-inflammatory effects, which can help your body recuperate from infections.
Additionally, some leafy greens are also high in vitamin C and E, such as kale, spinach, cabbage, Swiss chard, and collard greens.
Leafy greens can be prepared in plenty of ways, but for nursing a cold or a flu, making a soup or stew out of leafy greens (along with the other foods included in this list) would be ideal.
- Oatmeal
Oatmeal isn’t just for breakfast! This fiber-rich grain is packed with immune-boosting vitamin E, which is known to have immunomodulatory activities.[9] The fiber in oatmeal can also help feed the good bacteria in your body, which are also helpful in fighting off infections and minimizing inflammation.
Oatmeal is also very easy to make – this is especially useful if the flu makes you feel too lethargic to make the relatively complicated stews and soups.
- Yogurt
Thanks to its fermentation process, yogurt is a potent source of beneficial bacteria that can help your body fight off infections such as the flu. In one animal study, yogurt was shown to be capable of fighting off the flu virus in mice.[10]
Similarly, other fermented foods such as kimchi, sauerkraut, and kombucha can provide the same benefits if you’re looking for a non-dairy alternative. In some people, consuming dairy can aggravate mucous production – if you’re part of that group, consider eating these alternatives instead.
Foods To Avoid When You Have The Flu
While you’re trying to recover from the flu, it’s also important to take note of the things you should avoid consuming in the meantime. This includes[2]:
- Alcohol: It dehydrates the body and weakens your immune system.
- Caffeine: Most caffeinated beverages can make you even more dehydrated, and some may contain sugar which increases inflammation.
- Processed Food: Although they’re convenient, processed food contains very little nutrition for how much calories they provide. When you’re sick, stick to meals made from fresh ingredients that have gone through the least processing possible. This ensures that you’re getting the most nutrition from what you’re eating.
- Greasy Food: Greasy food can slow down the absorption of the nutrients your body needs to recuperate from the flu.
Additional Tips For Recovering From The Flu
Stay At Home And Rest. As you’re trying to recover from the flu, it’s best to stay at home so your body can focus on healing itself, as stress will make it harder for your body to recuperate. Additionally, this will prevent spreading the flu to other people.[11]
Drink Plenty Of Fluids. Having the flu will make your body lose a lot of water, as you will tend to sweat more and produce a thin liquid that will flush out the mucus that has built up in your lungs. This is crucial as an excess buildup of mucous can actually cause a lung infection, which can be potentially deadly.
Breathe Moist Air. Breathing in moist air will help clear your nasal passageways. However, avoid breathing in warm air as it promotes the growth of bacteria and molds. Taking a steaming hot shower is one way you can breathe in moist air.
Try Using Saline Nose Drops And Sprays. These saline drops are available in most pharmacies, which can easily help pump out all that sticky mucous.
Use Over The Counter Medicine For Cough Relief. If you’re experiencing a wet “productive” cough, an expectorant will turn mucous into a liquid that will be easier to expel. If you’re experiencing a dry cough, a cough suppressant will help prevent coughing reflexes.
When To Call A Doctor: If your symptoms have become progressively worse after a few days, it’s best to approach a doctor immediately. Other serious signs you should look out for include: shortness of breath, bloody mucous, ear pain, sinus pain, vomiting, and temperatures higher than 38°C. The flu can also cause complications among pregnant women, babies, young children, and people with preexisting medical conditions – anyone who belongs to these vulnerable groups should seek a doctor if flu symptoms have not subsided within 2 days.
Conclusion
If you or anyone you know has caught the flu, it is best to take a break and stay at home for a while as you try to recover. Stress can make your symptoms progressively worse, thus taking a short rest will help your body recover faster.
In addition to over-the-counter medicines, certain foods can help you recover faster than others. This includes vitamin C rich food, anti-inflammatory foods, and foods rich in probiotics. These foods are known to strengthen your immune system, by helping your body produce more white blood cells and improving their response.
Avoid eating processed food, as they provide very little nourishment, can be too greasy, or contain too much sugar.
References
[1] Cherney, K. (2020, March 29) Flu Diet: 9 Foods to Eat When You Have the Flu and 4 Things to Avoid. Retrieved on December 1, 2020 from https://www.healthline.com/health/what-to-eat-when-you-have-the-flu
[2] Sissons, B. (2019, September 10) Foods to eat and avoid with the flu. Retrieved on December 1, 2020 from https://www.medicalnewstoday.com/articles/326306
[3] Rennard, B. O., Ertl, R. F., Gossman, G. L., Robbins, R. A., & Rennard, S. I. (2000). Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. Chest, 118(4), 1150–1157. doi: 10.1378/chest.118.4.1150
[4] Arreola, R., Quintero-Fabián, S., López-Roa, R. I., Flores-Gutiérrez, E. O., Reyes-Grajeda, J. P., Carrera-Quintanar, L., & Ortuño-Sahagún, D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of immunology research, 2015, 401630. https://doi.org/10.1155/2015/401630
[5] Fuchs, J., & Kern, H. (1998). Modulation of UV-light-induced skin inflammation by d-alpha-tocopherol and l-ascorbic acid: a clinical study using solar simulated radiation. Free Radical Biology and Medicine, 25(9), 1006–1012. doi: 10.1016/s0891-5849(98)00132-4
[6] Raman, R. (2020, February 18) 7 Impressive Ways Vitamin C Benefits Your Body. Retrieved on December 2, 2020 from https://www.healthline.com/nutrition/vitamin-c-benefits
[7] Whitbread, D. (2020, November 28) Top 10 Foods Highest in Vitamin C. Retrieved on December 2, 2020 from https://www.myfooddata.com/articles/vitamin-c-foods.php
[8] Fletcher, J. (2020, January 3) Why is ginger good for you? Retrieved on December 2, 2020 from https://www.medicalnewstoday.com/articles/265990
[9] Lee, G. Y., & Han, S. N. (2018). The Role of Vitamin E in Immunity. Nutrients, 10(11), 1614. https://doi.org/10.3390/nu10111614
[10] Nagai, T., Makino, S., Ikegami, S., Itoh, H., & Yamada, H. (2011). Effects of oral administration of yogurt fermented with Lactobacillus delbrueckii ssp. bulgaricus OLL1073R-1 and its exopolysaccharides against influenza virus infection in mice. International Immunopharmacology, 11(12), 2246–2250. doi: 10.1016/j.intimp.2011.09.012
[11] Sisbarro, G. (2020, January 10) Recovering from the Flu: 9 Ways to Help You Feel Better. Retrieved on December 2, 2020 from https://www.pinnaclehealth.org/wellness-library/blog-and-healthwise/blog-home/post/recovering-from-the-flu-9-ways-to-help-you-feel-better
