The common cold, including chest cold and head cold, and seasonal flu are caused by viruses. Use over-the-counter cold medications to relieve symptoms including sore throat, runny nose, congestion, and cough. Flu symptoms are similar but include fever, headache and muscle soreness. See a doctor who may prescribe antiviral medications Relenza or Tamiflu.

Hippocrates famously said, "Let food be thy medicine, and medicine be thy food."

• It's true that food can do much more than provide energy.
• And when you're sick, eating the right foods is more important than ever.
• Certain foods have powerful properties that can support your body while it's fighting an illness.
• They may relieve certain symptoms and even help you heal more quickly.
• These are several foods to eat when sick.

Garlic:

Garlic can provide all sorts of health benefits.It has been used as a medicinal herb for centuries and has demonstrated antibacterial, antiviral and anti-fungal effects.It can also stimulate the immune system.Few high-quality human studies have explored the effects of garlic on the common cold or flu, but some have found promising results.One study found that people who took garlic got sick less often. Overall, the garlic group spent about 70% fewer days sick than the placebo group.In another study, people taking garlic not only got sick less often, but they got better 3.5 days faster than the placebo group, on average.Additionally, several studies showed that aged garlic extract supplements can enhance immune function and decrease the severity of colds and the flu.Adding garlic to chicken soup or broth can both add flavor and make them even more effective at fighting off cold or flu symptoms.
Garlic can fight bacteria, viruses and stimulate the immune system. It helps you avoid illness and recover faster when you get sick.

Coconut Water:

Staying well-hydrated is one of the most important things you can do when sick.Hydration is especially important when you have a fever, sweat a lot or have vomiting or diarrhea, which can cause you to lose a lot of water and electrolytes.Coconut water is the perfect beverage to sip on when you're sick.Besides being sweet and flavorful, it contains glucose and the electrolytes needed for re-hydration.Studies show that coconut water helps you re-hydrate after exercise and mild cases of diarrhea. It also causes less stomach discomfort than similar drinks.Additionally, several studies in animals found that coconut water contains antioxidants that can fight oxidative damage and may also improve blood sugar control.However, one study found that it causes more bloating than other electrolyte beverages. It might be a good idea to begin slowly if you've never tried it.Coconut water has a sweet, delicious flavor. It provides the fluids and electrolytes you need to stay hydrated while sick.

Hot Tea:
Tea is a favorite remedy for many symptoms associated with colds and the flu.Just like chicken soup, hot tea acts as a natural decongestant, helping clear the sinuses of mucus. Note that tea needs to be hot to act as a decongestant, but it shouldn't be so hot that it further irritates your throat.You don't need to worry about tea being dehydrating. Although some teas do contain caffeine, the amounts are far too small to cause any increased water loss.This means that sipping on tea throughout the day is a great way to help you stay hydrated while relieving congestion at the same time.Tea also contains polyphenols, which are natural substances found in plants that may have a large number of health benefits. These range from antioxidant and anti-inflammatory action to anti-cancer effects.Tannins are one type of polyphenol found in tea. In addition to acting as antioxidants, tannins also have antiviral, antibacterial and anti-fungal properties.One study in rats found that tannic acid in black tea could decrease the amount of a common type of bacteria that grows in the throat.In another study, hibiscus tea reduced the growth of avian flu in a test tube. Echinacea tea also shortened the length of cold and flu symptoms.In addition, several types of teas specifically developed to relieve cough or throat pain were shown to be effective in clinical studies.All of these effects make tea an important part of your diet when you're sick.
Tea is a good source of fluids and acts as a natural decongestant when hot. Black tea can decrease the growth of bacteria in the throat, and echinacea tea may shorten the length of the cold or flu.

Honey:

Honey has potent antibacterial effects, likely because of its high content of antimicrobial compounds.In fact, it has such strong antibacterial effects that it was used in wound dressings by the ancient Egyptians and is still used for this purpose today.Some evidence suggests that honey can also stimulate the immune system.These qualities alone make honey an excellent food to eat when sick, especially if you have a sore throat caused by a bacterial infection.Many studies show that honey suppresses coughing in children. However, remember that honey should not be given to children under 12 months old.Mix about half a teaspoon (2.5 ml) of honey with a warm glass of milk, water or a cup of tea. This is a hydrating, cough-soothing, antibacterial drink.
Honey has antibacterial effects and stimulates the immune system. It can also help relieve coughing in children over 12 months of age.

Ginger:

Ginger is probably best known for its anti-nausea effects.It has also been shown to effectively relieve nausea related to pregnancy and cancer treatment.What's more, ginger acts similar to non-steroidal anti-inflammatory drugs. It has also demonstrated antioxidant, antimicrobial and anti-cancer effects.So if you are feeling nauseous or throwing up, ginger is the best food available to relieve these symptoms. Even if you aren't nauseous, ginger's many other beneficial effects make it one of the top foods to eat when sick.Use fresh ginger in cooking, brew some ginger tea or pick up some ginger ale from the store to get these benefits. Just make sure that whatever you're using contains real ginger or ginger extract, not just ginger flavor.
Ginger is very effective at relieving nausea. It also has anti-inflammatory and antioxidant effects.

Spicy Foods:

Spicy foods like chili peppers contain capsaicin, which causes a hot, burning sensation when touched.When high enough in concentration, capsaicin can have a desensitizing effect and is often used in pain-relieving gels and patches.Many people report that eating spicy foods causes a runny nose, breaking up mucus and clearing out the sinus passages.While few studies have tested this effect, capsaicin does seem to thin out mucus, making it easier to expel. Nasal capsaicin sprays have been used with good results to relieve congestion and itching.However, capsaicin also stimulates mucus production, so you may just end up with a runny nose instead of a stuffed one.Cough relief may be another benefit of capsaicin. One study found that taking capsaicin capsules improved symptoms in people with a chronic cough by making them less sensitive to irritation.However, to achieve these results, you probably would need to eat spicy food daily for several weeks. Additionally, don't try anything spicy if you already have an upset stomach. Spicy food can cause bloating, pain and nausea in some people.

Fruits:

Fruits can be beneficial when sick.They are rich sources of vitamins, minerals, and fiber, which support your body and immune system.Some fruits also contain beneficial compounds called anthocyanins, which are types of flavonoids that give fruits their red, blue and purple color. Some of the best sources are strawberries, cranberries, blueberries and blackberries.Anthocyanins make berries excellent foods to eat when sick because they have strong anti-inflammatory, antiviral and immune-boosting effects.Several studies found that fruit extracts high in anthocyanins can inhibit common viruses and bacteria from attaching to cells. They also stimulate the body's immune response.n particular, pomegranates have strong antibacterial and antiviral effects that inhibit food-borne bacteria and viruses, including E. coli and salmonella.While these effects do not necessarily have the same impact on infections in the body as in the lab, they likely do have some impact.In fact, one review found that flavonoid supplements can decrease the number of days people are sick with the cold by a whopping 40%.Add some fruit to a bowl of oatmeal or yogurt for more added benefits or blend frozen fruit into a cold smoothie that soothes your throat.
Many fruits contain flavonoids called anthocyanins that can fight viruses and bacteria and stimulate the immune system. Flavonoid supplements can also be beneficial.

Leafy, Green Vegetables:

It's important to get all of the vitamins and minerals your body needs while sick, but that can be difficult to do with a typical "sick foods" diet.Leafy green vegetables such as spinach, romaine lettuce and kale are packed full of vitamins, minerals and fiber. They are especially good sources of vitamin A, vitamin C, vitamin K and folate.Dark green vegetables are also loaded with beneficial plant compounds. These act as antioxidants to protect cells from damage and help fight inflammation.Leafy greens have also been used for their antibacterial properties.Add spinach to an omelet for a quick, nutrient-packed, protein-rich meal. You can also try tossing a handful of kale into a fruit smoothie.

Leafy green vegetables are full of fiber and nutrients that you need while sick. They also contain beneficial plant compounds.

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Take-Home Message:

Resting, drinking fluids and getting proper nutrition are some of the most important things you can do to feel better and recover faster when sick.

But some foods have benefits that go beyond just providing your body with nutrients.

While no food alone can cure sickness, eating the right foods can support your body's immune system and help relieve certain symptoms.