8 Foods to Eat & Avoid When You Have Flu

a woman suffering from cold & flu is sitting on her sofa | 8 Foods to Eat & Avoid When You Have Flu

Common Cold & Flu During Monsoon

When someone has the illness, they may not feel like eating much. Certain meals, on the other hand, may assist in healing.

The word "flu" refers to an infection caused by the influenza virus. Eating nutritious foods and drinking enough fluids will help the body absorb critical nutrients and stay hydrated, which helps speed up recovery from the flu.

According to scientific data, we detail which foods may assist or damage a person who has the flu in this article. Continue reading for a piece of helpful food advice to recover from the flu.

What foods might aid in flu recovery?

The following foods may help to alleviate flu symptoms:

  1. Chicken Soup

Inflammatory reactions in the body may be reduced by chicken soup. According to research, common elements in chicken soup may work together to fight inflammation and reduce inflammatory reactions in the body.

As a consequence, chicken soup may help to relieve congestion in the nose and airways, as well as other upper respiratory symptoms.

Other soups, including vegetarian and vegan alternatives, may have similar effects. Even during sickness, soups may be healthy, easy to digest, relaxing, and simple to make. Soups may also help you stay hydrated since they include water.

  1. Garlic

Garlic is believed to have antiviral and antibacterial effects. These may assist the immune system in fighting infections, such as a cold or the flu. Garlic-rich diets may aid the body's ability to fight illness.

  1. Vitamin C-rich foods

Vitamin C-rich foods like fruits and vegetables enhance the immune system. Vitamin C levels are greatest in the following foods:

  • Peppers of any hue, sweet or spicy foods
  • Orange juice with oranges
  • Grapefruit
  • Kiwifruit

Many vitamin C-rich fruits and vegetables are also high in flavonoids, which are plant-based chemicals with a variety of health advantages. Flavonoids, for example, may aid in the prevention of upper respiratory tract infections.

In addition to the foods mentioned above, the following foods are high in both vitamin C and flavonoids:

  • Lemons and other citrus fruits
  • Berries that are red, blue, or purple.
  • Grapes, either red or purple
  • Broccoli
  • Dark leafy greens
  • Red tea
  1. Ginger

Herbal tea may be made by combining ginger, water, honey, and lemon. Ginger may assist with nausea that comes with the illness. Ginger's properties may aid in the digestive process, particularly the emptying of the stomach.

According to one study, ginger was shown to be more beneficial than a placebo in treating:

  • Breakfast sickness
  • Seasickness
  • Nausea from chemotherapy

Ginger also helped reduce the frequency of vomiting and the severity of nausea during pregnancy, according to the study.

Chopped ginger root or ground ginger may be a delightful addition to soups, stews, and other dishes. Ginger is also delicious in herbal teas or hot water, honey, and lemon combo.

  1. Leafy greens

Fibre is abundant in leafy greens, which promotes digestion. These veggies also include important elements like:

  • Iron Folic acid 
  • Vitamin C

These are essential for the immune system's support. Antibacterial and anti-inflammatory activities may be found in leafy green veggies. As a consequence, leafy greens may aid in the recovery of the body from the flu.

Soups and stews may benefit from the inclusion of leafy greens. They may also be used as a side dish. These are some examples of these vegetables:

  • Kale
  • Spinach
  • Cabbage
  • Swiss chard
  • Collard greens
  1. Oatmeal

Oatmeal is filling, quick to prepare, and high in fibre. Oats' prebiotic fibre, in fact, may aid in the feeding of beneficial microorganisms in the body.

Adding a banana to your oatmeal will help you get more fibre and minerals like potassium. Because a fever, diarrhoea, and vomiting may all deplete potassium and other electrolytes, this may be particularly useful for someone suffering from flu symptoms.

  1. Flavorless foods

Rich meals may not appeal to you if you have the illness. It may be simpler to consume bland things like bread or brown rice.

To ensure that the body gets adequate vitamins and minerals, pair bread or brown rice with soups or simple vegetable-based meals.

  1. Fluids

One of the most essential things a person can do to assist their body fight the flu is to stay hydrated.

The following fluids may be especially beneficial:

  • Water is used by the kidneys to remove waste items from the body. 
  • Drinking a lot of water might help you recover faster.
  • Coconut water has high potassium, sodium, and chloride content. 
  • Coconut water may assist the body restore electrolytes lost via perspiration, vomiting, or diarrhoea.
  • Ginger in this calming drink of hot water, honey, lemon, and ginger, coffee may help to decrease nausea.

Avoid these foods

The following meals and beverages may impede recovery from the flu:

  • Alcohol: Alcohol dehydrates the body and impairs immune system function.
  • Processed foods are heavy in sodium, which dehydrates the body, and sugary foods, which cause inflammation.
  • Foods that are greasy might slow down digestion.
  • Lactose, a molecule found in dairy, may be difficult to digest. Anyone who feels queasy or produces more mucus after eating dairy should avoid it until their flu symptoms have passed.
  • Rough-edged meals, such as crackers and other crunchy snacks, may irritate the throat and aggravate any discomfort.
  • If a person has mild to severe flu symptoms, it is advisable to remain at home and relax.
  • Avoid packed foods and caffeine.

When should you visit a doctor?

If you have a medical problem, you should consult your doctor if you have flu symptoms. Anyone experiencing flu symptoms should seek medical attention.

Certain persons are more vulnerable to the flu, including:

  • People aged 65 and above
  • Infants and small children
  • Expectant mothers
  • People that have a medical problem

To avoid problems, anybody in these categories should get treatment within two days after contracting the flu. Antiviral drugs may be prescribed by a doctor.

Take Away

Certain healthy meals and beverages may help you recover from the flu by boosting your immune system or fighting inflammation.

Other meals and beverages might impede your recuperation. Alcohol may promote dehydration, while dairy and oily meals can produce nausea and be difficult to digest.

Anyone with severe flu symptoms should visit a doctor. Furthermore, certain individuals are more susceptible to more severe flu symptoms and consequences. Even if flu symptoms are minimal, anybody in a high-risk category should consult a doctor.