7 healthy foods you can eat when you have a cold

Are you looking for healthy food that you can eat when you have a cold to keep your body active and speed up the healing process?

When you have a cold, you may have difficulty eating. Although this is a symptom associated with the common cold, you should try to eat, and not just eat, eat healthy.

Note that not all foods are healthy for you at this stage. There are foods you should avoid and foods you should incorporate into your daily meal.

This article will show you healthy foods you can eat when you have a cold.

7 healthy foods you can eat when you have a cold

Food plays a vital role in speeding up the recovery process. Here are seven healthy foods you can eat when you have a cold:

1. Chicken soup and broth

Traditionally, chicken soup is known as the food of choice when suffering from a cold. Chicken soup provides the body with zinc proteinVitamin A from carrots, and antioxidants from herbs.

the National Library of Medicine He stated that steaming a hot bowl of chicken noodle soup does not necessarily cure the common cold. However, it can provide some relief from painful cold symptoms.

The broth also contains warming elements that soothe a sore throat, relieve congestion and prevent you from becoming dehydrated.

2. Garlic

Garlic's ability to boost immunity makes it one of the healthiest foods you can eat when you have a cold.

Garlic is not just a food flavoring agent; It is rich in immunity-boosting influenza, which reduces cold and flu symptoms. A He studies supports this claim.

And also a study published in 2014 Cochrane Database of Systematic Reviews This study was conducted on 146 volunteers who took garlic supplements or a placebo daily for 12 weeks. At the end of 12 weeks, the researchers found that the volunteers who received the garlic supplements had significantly fewer colds than those who took the placebo.

Eating garlic in its raw stage is more beneficial than taking garlic supplements.

3. Spices

Spices like turmeric and ginger are some of the healthiest foods you can eat when you have a cold. You can add this spice to your food to relieve cold and flu symptoms.

This spice is rich in anti-inflammatory properties that work on beak congestion. Add it to a cup of hot tea or water with lemon for more effectiveness.

4. Pepper

Peppers, including red bell pepper and cayenne pepper, help produce thin mucus to relieve nasal congestion. A 2016 study published in the journal Current allergy and asthma reports Capsaicin, the heating compound found in hot peppers, has been reported to help suppress coughing attacks.

In addition, you can add a pinch of ground pepper to broth, soup or tea.

5. Raw honey

Raw honey is one of the healthiest foods you can eat when you have a cold. The anti-inflammatory and antimicrobial properties help relieve coughs in children suffering from colds.

A 2018 study published in the journal AIMS Microbiology He stated that raw honey helps strengthen immunity and protects people from various viruses and bacteria.

If you have a cold, add some chamomile tea and raw honey and drink it before bed.

6. Fruits and vegetables rich in vitamin C

Vitamin C is an essential nutrient that helps boost your immune system when you're sick, including when you have a cold.

Food remains the best source of vitamin C. Here are some of the best foods that contain vitamin C:

• Orange
• grapefruit juice
• Red or green pepper
• kiwi
• broccoli

You can also take vitamin C supplements, but they are less effective than natural foods.

7. Leafy vegetables

Green leaves are also one of the healthiest foods to eat when sick. Leafy greens, such as kale, spinach and other leafy greens, are rich in immune-boosting nutrients that boost your immune system when you have a cold.

You can add it to food or fruit smoothie Eat it raw with a little olive oil and lemon.

What foods should you avoid when you have a cold?

Below are the best foods that you should avoid when you have a cold. They are as follows:

• Fatty foods
• Alcohol
• Processed foods
• Foods that contain a high percentage of sugar
• Tobacco.

conclusion

Nutrition plays an important role in ridding you of colds and accelerating the recovery process. The above seven foods are essential if you suffer from a cold. In addition to nutrition, be sure to take your prescription as directed.