With cold and flu season in full swing its time to stock you pantry with the comfort foods and immune boosting nutrients your body needs to stay strong.
Though we all eat differently when we’re ill, the last thing we want to make our body work hard to break down our food, so keeping it simple is king, “says dietitian Bonnic Taub-Dix, RDN, author of read it before you eat it.
Of course, you want to load up on plenty of nutrients, but Taub Dix also recommends leaning on easy to digest carbohydrates. Luckily, these comforting, carbs filled foods are often what we crave when we are feeling sick anyway.
So how do doctors and dietitians nourish themselves why they’re sick? They turn to the following 15 foods which will help you better ASAP.
Oatmeal is healthiest grains. It is my ultimate comfort food when I don’t feel achy and have a cold incoming on but still have my appetite, I add a heaping spoonful of almond butter, cottage cheese or ricotta to boost up the protein, which helps healing and adds to its creamy texture.
It is a gluten-free whole grain and it is good source of vitamins, minerals, fiber and antioxidants. According to health experts it has many health benefits.
Topped Baked Potato
Another easy to digest carbohydrates, baked potatoes is another great base for an under the weather meal. Most people don’t realize the potatoes provide vitamin c, an important nutrient for healing and fiber , a gut supporting nutrient that can be hard to Get your will of when you are putting your salads on hold say taub dix.
If you have the appetite, add some protein to your potato by topping it with cottage cheese or Greek yogurt.
Tea is an absolute must when I’m not feeling well, “says Taub Dix” nothing provides as much comfort as a steamy mug. Soothing quality aside, tea also helps you get In all of the fluid you need especially if you have a fever or any stomach upset, she says The warmth also does wonder for an achy, sore throat.
More over Green Tea contains many beneficial compounds which may help to boost immune system. It has many health benefits. It has a ingredient named caffeine and it helps to boost brain function.
Whether in your tea, mixed into oatmeal or yoghurt, or straight out of the spoon, honey is another helpful food when you don’t feel well. Honey’s antibacterial properties can have a variety of positive effects in fighting a cold of flu, “explains holistic health practitioner, Elena Villanueva.
“It also acts a cough suppressant and helps heal a sore throat.
Villanueva likes to add honey to tea or hot lemon water and recommends choosing unfiltered local wildflower honey or manuka honey, which are best known for their antimicrobial properties.
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When you just need something simple comforting and easy on your system, Taux -Dix suggests a good bowl of cereal. If I have had any stomach trouble, I choose almond milk over dairy milk for easy digestion she says.
If you want to curl up on the couch with a bowl of cereal, Taub Dix recommends looking for a brand with at least 5 grams of fiber and as little sugar as possible per serving. These healthy cereal options are a good place to start.
To up her liquid intake and sneak in some fruits and veggies without having to chew them & Taub Dix blends up a smoothie. Her usual smoothie starts with an almond milk base, plus frozen, spinach and banana, and a scoop of almond butter for protein.
Nuts and Seeds
When he is sick but has the appetite to munch, Andrews turns to nuts and seeds of all kinds. “Nuts and seeds are rich in vitamin E and zinc, two nutrients that are necessary for optimal immune function, “he says. Pine nuts, cashews, hemp seeds, almonds, flax seeds, and pumpkin seeds are all great choid.
One of the best holistic flu remedies out there, the benefits of ginger for cold and flu can be traced back to the pages of ancient philosophies says Villanueva now we know that ginger contains a Number of active compounds that support our overall health and well being. One perk in particular ginger can ease nausea, a common woe associated with the flu, Villanueva says.
Perhaps an obvious but still worthwhile choice, citrus fruits like lime, lemon and oranges are rich in vitamin C, powerhouse antioxidants many of us load up on when we are sick. One research says that vitamin C didn’t prevent cold but it decreases the days people experienced cold.
Many health experts often argue that kefir is actually healthier than yoghurt especially for those looking to boost their immunity during cold season. The probiotics found in this fermented beverage can contain up to 61 different strains of bacteria and yeasts according to a nutritional profile published in frontiers in microbiology sipping on a bottled version when you’re feeling sick certainly couldn’t hurt.
Turmeric is a spice and has antioxidant and anti-inflammatory properties. It is mostly used to flavor and color curry and cosmetics. It is used to make medicine too. It contains a chemical named curcumin. Mix half of tablespoon turmeric powder or Grated turmeric root into tea or soups for a healthy improve. Turmeric is light yellow in color and little bitter in taste.
Apple Cider Vinegar
Apple cider vinegar is a popular home remedy. It has antimicrobial and antioxidant properties and widely getting use in medicine and cooking. It offers many health benefits. Its basic nature is sour in taste and strong smell. The ancient Greeks were treated wounds with this. It contains a chemical known as polyphenols.
To get relief from cold and sore throat gargle it with water, for this mix 1 tablespoon with honey and warm water. You may take it by adding in salad.