Seasonal flu or influenza is a viral infection that primarily affects your respiratory system. It can be caused by the influenza virus, which is highly contagious. It can easily spread through air droplets when an infected person sneezes or coughs.
Common symptoms of the flu include high fever, cough, sore throat, body ache, and tiredness. Other symptoms may be a stuffy or runny nose, headache, chills, nausea, or vomiting.
Interestingly, simple things like the foods you eat have a huge impact on your flu symptoms - they can either make them better or worse!
It is okay to eat less when you are down with the flu, as most likely you will have a reduced appetite. However, it is important to consume the right foods that can provide you with the essential nutrients that are needed while you recover.
Let’s take a look at some of the foods that you should consume while suffering from the flu and what you should avoid.
What to Eat
Broth is one of the best foods that you can consume while having the flu. It is the liquid in which meat, fish, vegetables, or cereals are cooked. It helps in keeping your body hydrated. It also helps in soothing a sore throat and relieving nasal congestion.
Chicken soup is nutritious, easy to digest, and soothing. It helps in relieving nasal and airway congestion. It also helps in keeping you hydrated and fights inflammation (swelling) of the upper respiratory system.
Green leafy vegetables such as spinach, kale, and cabbage help in boosting your immune system and thus, help your body fight against infections. These vegetables are rich in essential nutrients and therefore, can help in a faster recovery from infections such as the flu.
Oatmeal is a soothing and nutritious food. It falls under the category of whole grains and is a good source of fiber and antioxidants. Antioxidants are substances that help prevent cell damage and help your body fight against infections.
Citrus fruits such as lemon and oranges are high in vitamin C. It is an important nutrient that helps in boosting your immune system. These fruits are also an excellent source of flavonoids, which are compounds that help fight against infections.
Fluids are very important to keep you hydrated. If you are suffering from the flu, include the following fluids in your diet:
Water: Drink plenty of water, as this helps in flushing out the toxins from your body and helps in keeping you hydrated.
Coconut water: It is rich in sodium, potassium, and chloride. Drinking coconut water helps to maintain the electrolyte (charged minerals in your body) balance of your body.
Hot water with honey, lemon, or ginger: These drinks can help flush out toxins from your body and also boost your immunity, thus aiding in a faster recovery from flu.
Just like knowing what foods are beneficial when you have the flu, it is equally important to know what foods are to be strictly avoided during the flu.
What to Avoid
Alcoholic beverages can dehydrate your body and can also reduce the functioning of your immune system.
Caffeinated beverages such as coffee and tea contain high amounts of caffeine, which can dehydrate you and can worsen the symptoms of the flu.
Hard foods such as crackers or hard toast are difficult to swallow and can worsen a sore throat.
Processed foods are a complete No-No! They are unhealthy and are usually high in salt content, which may affect your health adversely.
Greasy or oily foods can slow down your digestive process and can upset your stomach. Therefore, it is better to avoid fried and greasy foods.
Dairy products contain lactose (a type of sugar) which is difficult to digest. They can also increase mucus production (a stringy substance secreted in response to inflammation) thereby worsening the symptoms of flu.
Nutritious food, proper hydration, and adequate rest are the keys to managing the flu. If your symptoms do not get better within a week, you must consult your doctor.
References:
1. Kacie Vavrek, C., 2021. Foods to avoid when you have the flu. [online] Wexnermedical.osu.edu. Available at: <https://wexnermedical.osu.edu/blog/foods-to-avoid-with-flu> [Accessed 29 April 2021].
2. Health Essentials from Cleveland Clinic. 2021. What to Eat When You Have the Flu. [online] Available at: <https://health.clevelandclinic.org/what-to-eat-when-you-have-the-flu/> [Accessed 29 April 2021].
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