When you’re feeling under the weather, the last thing you want to think about is food. But what you eat can actually play a big role in helping you recover. Eating the right foods can provide your body with the nutrients it needs to heal and fight off infection.
Why is nutrition important when you’re sick?
Get well nutrition boost your immune system: Your immune system is your body’s defense against illness. When you’re sick, your immune system needs to work extra hard. Eating plenty of fruits, vegetables, and whole grains can help give your immune system the nutrients it needs to do its job.
Fluids help flush out toxins: When you’re sick, your body produces toxins that can make you feel worse. Drinking plenty of fluids helps flush out these toxins and keep you hydrated.
Certain foods can ease symptoms: Some foods have specific properties that can help relieve certain symptoms. For example, ginger can help soothe an upset stomach, and honey can help calm a cough.
What to eat when you’re sick
Focus on fruits and vegetables: Aim for at least five servings of fruits and vegetables per day. These foods are packed with vitamins, minerals, and antioxidants, which are all essential for healing.
Choose whole grains: Whole grains are a good source of complex carbohydrates, which provide your body with sustained energy. They’re also a good source of fiber, which can help keep you regular.
Lean protein: Lean protein helps repair tissues and build antibodies. Choose grilled chicken, fish, tofu, or beans.
Healthy fats: Healthy fats, such as those found in avocados, nuts, and olive oil, can help reduce inflammation and boost your immune system.
Soups and broths: Soups and broths are easy to digest and can help keep you hydrated. They can also be a good way to get in some extra vegetables and protein.
What to avoid when you’re sick
Processed foods: Processed foods are often high in unhealthy fats, sugar, and sodium, which can actually make you feel worse.
Sugary drinks: Sugary drinks can dehydrate you and make your
Make small, frequent meals: When you’re sick, your stomach may not be able to handle large meals. Aim for small, frequent meals instead.
Listen to your body: If you’re not feeling hungry, don’t force yourself to eat. But make sure you’re getting some fluids, even if it’s just a sip or two at a time.
Get help if you need it: If you’re having trouble eating or keeping food down, talk to your doctor. They may recommend a liquid diet or nutritional supplements.
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