Get Your Vitamin C
Cold and flu season is upon us once again, so it's time to break out those health-focused foods as we try to make it through the winter. These foods aren’t magic all-healing helpers, but can work to alleviate some of the worst symptoms you often face, or can do a pretty good job at making sure you’re not hit as hard the next time around.
1. Chicken Soup
Chicken soup is obviously one of the best things to eat when you’re not feeling well, as told to us by countless movies and television shows. The warm broth can help to break up some of that thick mucus in your sinuses, and can help to bring back some of your appetite.
2. Oranges
We need a good dose of Vitamin C while we’re sick, as it protects our immune cells, helps with white blood cell functions, and acts as an antioxidant. Oranges can also help with digestion, reduce inflammation, and keep you hydrated.
3. Ginger
Ginger is good for many things and is often used to calm an upset stomach. It also has some excellent other anti-inflammatory effects, and is especially good in teas when you’re suffering from the common cold.
4. Broccoli
Like oranges, broccoli is also full of vitamin C, as well as vitamins E, calcium, and fiber.
While you may not want to chow down on some raw broccoli when you’re super sick, we promise it’ll be worth it in the long run.
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5. Herbal Tea
You don’t want to put too much caffeine in your body, but the warming effects of an herbal tea can be a huge help. Obviously, ginger, turmeric, and honey are a terrific trio, but peppermint, chamomile, elderberry, or hibiscus tea can also help to fight inflammation.
6. Spinach
Sure, you may not want to eat raw spinach, but you can certainly put it in a smoothie! Spinach is full of vitamins A, C, and K, as well as iron. This superfood will help you fight infection and inflammation, and will also make sure you’re getting enough oxygen throughout your body.
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7. Honey
Honey not only sweetens your meal, but can also soothe your sore throat. It’s also been shown to help reduce mucus in children. Regardless, it’s definitely recommended in your ginger tea!
8. Kale
Similar to spinach, kale is also full of vitamins C, K, and iron. It can be an excellent addition to smoothies, as well as soups or stews. Kale will also help fight inflammation throughout the body, and a little extra fiber doesn’t hurt.
9. Garlic
Garlic is known to give a huge immune boost, as it contains something called fructans, which are anti-viral sugar chains that help with building good stomach bacteria.
While garlic capsules are said to be more effective, you can still go ahead and add those garlic cloves to your meals.
10. Oatmeal
Oatmeal is warm, comforting, and easy on the stomach. It also contains nutrients like iron, zinc, fiber, selenium, and protein, which can help to get your body back on track. It can also be more soothing for the throat, especially when paired with honey.
11. Yogurt
We love yogurt for its probiotic bacteria, building a gut biome that will live to see another day. Yogurt is also soft and easy on a sore throat, and can also pair well with honey.
12. Turmeric
Turmeric is a superfood that is well-loved for its medicinal properties. It can be mixed in with oatmeal, yogurt, or in a tea, and is a catch-all for help with immunity, congestion, and fighting against pathogens.
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13. Pedialyte & Sports Drinks
While we don’t necessarily recommend cracking open a sports drink on the reg, they are quite useful when you’re feeling under the weather. If you’ve struggled with a major loss of fluids, Pedialyte is a much quicker way to replenish your sugar and salt levels. You can also get them in a frozen form, which can soothe a sore throat.
14. Grapefruit
Like oranges, grapefruit is full of vitamin C and antioxidants, alongside Vitamin A.
It also contains salicylic acid, which can help to thin out mucus, easing congestion.
15. Broth
We mentioned chicken soup before, but some plain old broth will also do you some good! It will help prevent dehydration and will give you a little bit of sustenance when you’re hungry but feeling too sick to eat. As mentioned above, it can also ease congestion.
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16. Kimchi
Kimchi is well-loved as a gut-healthy food, and can strengthen your immune system. Since it contains garlic and ginger, as well as spices, it's a catch-all for illness recovery excellence. It can be a little harsh on those with sensitive stomachs, however.
17. Dairy
While there seems to be a belief that dairy foods actually increase congestion, that fact has not been proven. In fact, the vitamin D you get from dairy is essential for your immune system, and can work as a preventive measure against illnesses.
18. Seafood
We know you were waiting for this one. Yes, fatty fish such as salmon, tuna, or mackerel contain Omega-3 fatty acids, which are known to reduce inflammation. Furthermore, seafood in general contains vitamin D, protein, zinc, and selenium, which all play a role in proper cell and immune function.
19. Red Peppers
Peppers, especially red bell peppers, are known for their high vitamin C, having more than oranges.
They also have a high water content, making them beneficial for hydration purposes, as well as thinning out mucus.
20. Beans
On top of their protein content, beans are also full of zinc and iron, and make for a delicious addition to any soup. They are an excellent source of fiber as well, and are easily digestible, which can help anyone struggling with a sore stomach.
