The flu and the common cold are two infectious diseases of viral origin that affect the respiratory tract. More or less virulent, the flu results in congestion of the respiratory tract, a sometimes very high fever and a very intense state of malaise. The common cold, on the other hand, causes coughing, hoarseness and sometimes a fever. The immune defenses are weakened and the person affect often loses his or her appetite. How diet plays a major role in fighting the flu and the common cold, or at least in reducing their symptoms. difficult, it is very important to maintain a diet concentrated in nutrients and vitamins against colds and flu.

But, adopting a healthy diet will help you strengthen your immune system.

What to eat when you have the flu or a common cold

  • Chicken broth

No, it’s not a myth! Different studies have shown that chicken soup or broth has a soothing effect, and has mild anti-inflammatory properties. Chicken broth also increases the ability of the olfactory cilia in the nasal area to fight flu and colds.

  • Garlic

Garlic is a miracle food that fights flu and colds, and strengthens the immune system by promoting the production of white blood cells. It is also antibacterial and antiviral. It can be combined with other foods, such as onion and chili, or it can be swallowed whole with water, just like a medicine. If you don’t like its taste, then choose to consume it in pills available in pharmacies.

  • Ginger

Used in traditional oriental medicine, ginger root is recommended for its natural cough suppressants. A herbal tea made from this rhizome helps to unblock the bronchi and counter respiratory discomfort. Ginger is an effective food not only for fighting fever due to the flu, but also nausea.

  • Water, teas, herbal teas and juices

When we want to fight the flu and colds, it is essential to hydrate ourselves adequately, because the nasal passages and the throat dry up quickly. Opt for caffeinated drinks, citrus juices high in vitamin C, low sodium vegetable juices, and plenty of cold or hot water. The hydration of the mucous membranes greatly helps to fight the fever caused by the flu. A gargle of lukewarm water, salt, and lemon juice is also effective.

  • Proteins

To fight the flu and colds, foods containing good protein are recommended. Among these, turkey is recommended. Its meat is lean and constitutes a solid basis of nutrition. Easier to digest when the body is fragile, turkey meat is effective against the flu and the common cold as it is packed with minerals and vitamins, which makes it a meat of choice.

  • Fresh fruits and vegetables

The fruits and vegetables to choose for fighting flu and colds are those that are high in antioxidants, vitamins and minerals. Among these, kale, broccoli, sweet potato, banana, kiwi, and citrus fruit are excellent food choices for fighting flu and colds.

  • Fish

Fish meat is high in protein and good at maintaining our energy. However, with the flu, some fish are better than others. Salmon, tuna and seafood are rich in fatty acids, especially omega-3s. These improve our immune defense and prevent infections by making antibodies. If you don’t like fish, then opt for the omega-3 capsules available in pharmacies to relieve your flu and your cold.

  • Ice creams and sorbets

When your throat is sore and dry from the flu or a cold, ice cream, fruit sherbets, and popsicles can help relieve the irritation. These cold foods also help increase hydration and reduce congestion. Opt for items that don’t contain too much sugar.

  • Honey

Honey has many virtues to cope with the rigors of winter. Besides its antioxidant properties, it relieves a sore throat. It can be used as is or to sweeten your tea. In addition, honey is considered to be a sanitizer of the respiratory tract.

Betsy Wilson

A true science nerd and pediatric nursing specialist, Betsy is passionate about all things pregnancy and baby-related. She contributes her expertise to the Scientific Origin.