Colds and Flu: What to Eat and Drink to Get Better Faster - Healthengine Blog (2024)

• Food and drink for colds and flu
• Fluid intake during cold and flu infection
  • What to drink if you have a cold or flu
    • Milk and dairy
  • What not to drink during a cold and flu infection
    • Caffeinated drinks
    • Alcohol
• Healthy diet
  • Immune-boosting foods
    • Foods with vitamin C
    • Vitamin E food
    • Selenium-rich foods
    • Food variety
  • Chicken soup
  • Spicy food
  • Loss of appetite in children
  • Food for diarrhea

Food and drink for colds and flu

Colds and fluinfections usually improve within a few weeks without treatment. But keeps eatinghealthy foodMensymptomsfrom a cold or flu is important to ensure that you recover as quickly as possible. Some foods and drinks can also help relieve symptoms.

If you have one, you may not feel like eating as much as usualcold, IninfluenzaAn infection can cause you to lose your appetite. So eating enough nutritious foods can be a challenge. Knowing which foods and drinks help relieve symptoms while giving your body the energy and nutrients it needs to fight off a cold or flu can make it easier.

Fluid intake during cold and flu infection

Drinking enough fluids is one of the most important things you can do if you have a cold or flu. Because cold and flu symptoms such as runny nose andto sweat, which is often includedfever, increase the amount of water your body loses,dehydrationcan occur if your fluid intake is not increased to compensate.

Drinking enough fluids is important for a quick recovery from colds and flu. It also helps loosen the mucus in your bodynoseand alleviateoverload. Staying hydrated allows the body to function properly and defend itself more effectively against colds or flu.

If you have a cold or flu, drink at least eight 8-ounce cups of fluid every day. Drink water or another healthy fluid (see below) when you feel thirsty. But there's no need to overdo it; too much can lead to hyponatremia (a condition characterized by low salt levels in the blood). If you are otherwise healthy, use your thirst as a guide to when and how much to drink. If you are caring for a child over one year old, make sure they drink at least 90-120 ml of fluid per hour. Babies under one year old need at least 30-60 ml of fluid per hour.Heavywomen should increase their fluid intake to ten 8-ounce cups per day.

What to drink if you have a cold or flu

Water is the best fluid to drink when you have a cold or flu because it helps with lubricationmucous membranesof the neck. Hot drinks are also a good choice because the warm steam they produce can relieve the blockage. Other fluids that are good options during cold and flu infections include:

• Sap;
• Ginger ale;
• Herbal teas;
• Honey and lemon tea – mix lemon and honey with a cup of warm water;
• bouillon;
• Ginger tea.

Milk and dairy

Many people think that milk and...dairy productsincrease congestion and should be avoided if you have a cold or flu; However, this is not the case. There is no reason to stop eating or drinking dairy products.

What not to drink during a cold and flu infection

Caffeinated drinks

CaffeinatedDrinks should be avoided as they are dehydrating. This includes coffee, cola, energy drinks and tea.

Alcohol

Alcoholis also drying and should be avoided. Moreover, it affects the function ofimmune systemand if you drink too much alcohol, you are more likely to get an infection.

For more information about the effects of alcohol, seeAlcohol and drinks .

Healthy diet

Eating enough healthy foods is an important part of managing cold and flu symptoms. Although your appetite will likely decrease if you have a cold or flu, your body actually needs more energy and nutrients to help fight the infection. When you have a fever, your body's energy needs are at their highest. For example, in adults the amount is:energy the body usesestimated to increase by 13% for every 1^OC increase in body temperature. Because your body uses more energy but you are likely to eat less, you may temporarily lose weight during bouts of colds and flu.

You don't need to follow a special diet or eat certain foods if you have a cold or flu, but you should:

• Eat nutritious foods, including fruits and vegetables;
• Eat foods that strengthen the immune system;
• Eat foods that can help relieve cold and flu symptoms such as congestion; And
• Eat soft foods that are easier to swallow when you have a sore throat.

Immune-boosting foods

A healthy immune system not only helps prevent cold and flu infections, it also helps prevent serious complications and ensures a quick recovery if they do occur. Foods shown to boost the immune system include:

• Yoghurt;
• Kefir;
• Salmon and tuna;
• Linseed and walnuts;
• Olive, rapeseed and walnut oil.

Foods with vitamin C

C-vitaminrich foods also help strengthen the immune system. They contain:

• Oranges and grapefruits;
• Paprika;
• Strawberry;
• Tomatoes;
• Pineapple;
• Broccoli;
• Wear wear;
• Guave.

Vitamin E food

Vitamins Erich foods also play an important role in supporting the immune system. They contain:

• Leafy greens such as spinach, Brussels sprouts and kale;
• Almonds and sunflower seeds;
• Broccoli;
• Blueberry;
• Whole grain.

Selenium-rich foods

Seleniumis an important immune-related micronutrient. Selenium-rich foods include:

• Agriculture;
• Tuna;
• Turkey;
• Lam;
• Beef;
• Kip;
• No;
• Brazil nuts.

Food variety

Eating a colorful variety of foods is a good way to ensure you get all the nutrients you need. For example, you should include different colored fruits and vegetables (red, yellow, orange, green, purple) in your diet.

Chicken soup

Although eating chicken soup was once considered an old wives' tale, it has been scientifically proven to help relieve cold and flu symptoms. It reduces inflammation, which in turn helps clear mucus and reduce congestion. Additionally, the hot steam from chicken soup can help relieve congestion, and this can be the biggest benefit in relieving the symptoms of colds and flu.

For a warming recipe for chicken and vegetable soup, seeChicken and vegetable soup.

Spicy food

Spicy foods can help relieve clogged sinuses. They include foods containing horseradish and paprika.

For a recipe for spicy beef curry, seeHot beef and potato curry.

Loss of appetite in children

Children with colds and flu often lose their appetite. You don't have to worry if your child has a loss of appetite or no appetite for several days when he or she has a cold or flu; this is normal. Encourage your children to eat when they are hungry and give them soft foods that are easy to eat.

Food for diarrhea

If you experiencediarrheaduring cold and flu infections, it is recommended to eat rice or chicken or drink vegetable broth or tea.

Mere information

For more information about colds and flu, types of flu and treatments, and tips to prevent flu, seeColds and flu.

References

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8. Romeo J, Wärnberg J, Nova E,et alModerate alcohol consumption and the immune system: an overview.Brother J Nutr. 2007;98 (Appendix 1):S111-5. [Abstract|Full text]
9. Wiskin AE, Davies JH, Wootton SA, Beattie RM. Energy consumption, nutrition and growth.Arch Dis-bardom. 2011;96(6):567-72. [Abstract]
10. Colds and flu [online]. Melbourne, VIC: Victoria Department of Health; December 2010 [cited June 21, 2013]. Available from: [URL-link]
11. Caffeine [online]. Bethesda, MD: MedlinePlus; 2010 [cited June 23, 2010]. Available from: [URL-link]
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