When you are under the weather with flu, eating is the last thing you want to do.
The debilitating symptoms, coupled with the reduced appetite due to sickness means you would rather stay under a blanket, doing nothing until it passes. However, not taking care of your nutrition needs at such times may actually slow down your recovery.
Eating nutrient-dense foods and drinking lots of fluids at such a time can keep your body hydrated, provide it with energy, and boost your immune system, which can help in speedy recovery from the flu.
Let’s find out what to eat and what to avoid when you are down with the flu. But first, what is the flu?
Seasonal influenza, commonly called flu, is a contagious infection caused by the influenza viruses (A, B, and C), which attack your nose, throat, and lungs.
It is one of the most common respiratory illnesses in children, but it also affects adults. It causes symptoms such as fever, sore throat, body and headache, cough, loss of appetite, and a runny nose.
Which Foods Help With Flu Recovery?
1. Garlic: Studies suggest that garlic contains compounds that help the immune system fight microbes, including those that cause the flu.
Eating balanced meals that include plenty of garlic may help your body fight off the infection sooner. Add garlic to soups, vegetables, and chutneys to gain maximum benefits.
2. Foods With Vitamin C: Fruits and vegetables rich in vitamin C may support the immune system in its functions, as vitamin C is an antioxidant (a substance that fights cellular damage) and an immunity booster.
Include vitamin C-rich fruits such as gooseberry (amla), oranges, limes, strawberries, and guavas; and vegetables such as leafy greens, bell peppers, sweet potatoes, and tomatoes in your diet regularly.
3. Ginger: Ginger is known to soothe a sore throat, relieve nausea that accompanies the flu, and aid digestion.
It can be consumed in a variety of ways. Add ginger to curries and soups while cooking, boil water with ginger and sip on the warm water, or add it to your cup of steaming hot herbal tea.
4. Leafy Greens: Leafy greens contain vitamin C and vitamin E, both of which help enhance the functioning of the immune system.
They may have antibacterial and anti-inflammatory (which reduces inflammation and swelling) properties. Leafy green vegetables also contain iron, folic acid, and plenty of fibre, which aids in digestion.
Thus, they help your body heal from the flu. Add leafy greens such as spinach (palak), fenugreek (methi), lamb’s quarter (bathua), and amaranth (chaulai bhaji) to your daily meals.
5. Yoghurt: Yoghurt contains calcium, protein, zinc, vitamin B and D, and it is a probiotic (foods with live bacteria that are beneficial for your gut health).
It can soothe your sore throat, and boost the response of your immune system to the flu. Some studies suggest that probiotics may also reduce your chances of falling ill with an upper respiratory tract infection.
Remember to opt for yoghurt that does not have added sugar in it.
What Foods Should You Avoid When You Have The Flu?
Certain foods and drinks may affect your overall health. If your body’s systems are not functioning to the best of their abilities, it may slow down your recovery from the flu.
It is advisable to stick to simple, wholesome, and home-made food items, and steer clear of:
1. Processed Foods: As the name suggests, processed foods undergo various stages of refining, which depletes the food items of their nutrients.
The added salt can dehydrate your body and the added sugar can increase inflammation in your body.
2. Fried or Greasy Foods: These foods are heavy on the body and can slow down digestion. Your body will have to work extra hard to digest these foods, which will divert the resources and energy needed to fight the flu.
3. Hard Food Items: Biscuits, crackers, chips, and other crispy foods can scratch your already sore throat and worsen your cough. Hence, it is best to stick to soft, mashable foods.
4. Caffeinated Beverages: Drinks such as tea and coffee can dehydrate you, and usually need to be consumed with added sugar, which is not good for your body while it is fighting an infection.
5. Alcohol: Even under general circumstances, alcohol is harmful to your health. When you are down with the flu, it lowers the ability of your immune system and dehydrates your body.
Remember to stay well-hydrated, as fluids will help your body function better, break down congestion, and keep infections at bay.
Take appropriate hygienic measures such as washing your hands regularly. And most importantly, get yourself vaccinated against flu with the influenza vaccine.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.