Do you feel bad? You are not alone. About 23 million Americans have gotten sick so far this cold and flu season.
Viruses and other invaders attack the immune system, attacking and destroying white blood cells. This is how people get sick.
But vitamins and nutrients found in many delicious foods can speed up the healing process, according to Kavitha Krishnan, a nutritionist at the Cleveland Clinic.
“Poor nutrition before or during the healing process can delay healing,” he said. “Although eating well can help the body heal faster and fight infections.”
Here are some options to add to meals, whether you suffer from a respiratory illness, gastrointestinal issues, or harmful inflammation that leads to chronic illness.
respiratory diseases
When it comes to respiratory illnesses like the flu and respiratory syncytial virus, the essential mineral zinc has great benefits. Researchers have discovered that it is found in oysters, cheddar cheese, and pumpkin seeds and helps produce immune system cells that fight the germs behind the common cold.
“Zinc plays a role in protein and collagen synthesis, as well as tissue growth and healing,” Krishnan noted.
People given zinc lozenges reduced the duration of their symptoms by up to three days, according to a 2016 study in Michigan..
To get a boost of zinc from foods, turn to seafood. Raw oysters have the most zinc, with 32 milligrams in three ounces, according to Harvard Medical School. The recommended daily amount of zinc is less than half for both men and women. For men, it's 11 milligrams and women should consume about eight.
But raw oysters may not be the first thing people want to eat when the weather is bad. Another option is a bowl of cereal, which has 2.8 milligrams per serving and is quite easy on the stomach. Half a cup of lentils, needed to make a hearty, protein-rich lentil soup (enough for four to six servings), has 1.3 milligrams of zinc.
Foods rich in vitamin C, such as oranges and bell peppers, are a no-brainer due to their track record in helping to decrease the severity and duration of a cold.
Immune-boosting benefits also come from antioxidant-rich vitamins E and A, researchers say. Antioxidants protect against harmful inflammation that leaves us susceptible to infections by damaging healthy tissue.
“Low levels of vitamin A cause delayed wound healing,” Krishnan said.
The recommended daily amount of vitamin A is 900 micrograms: slightly less than what is in a cup of cooked spinach. One cup of cereal has 14 milligrams of the 15 milligrams of vitamin E that most adults need daily to see similar benefits.
Vitamin D, which is abundant in salmon, shiitake mushrooms, and egg yolks, works to support immune health.
A three-ounce serving of sockeye salmon has 400 of the 700 international units of vitamin D recommended for adults under 70 years of age. It may not shorten the duration of a cold on its own, but it does help prevent infection and provides nutrients to improve overall health.
gastrointestinal problems
For stomach flu, diarrhea, and excessive vomiting due to foodborne illness or viruses, experts recommend small, bland meals.
Toast, plain noodles, crackers, bananas, rice, broth, applesauce, and potatoes are generally recommended for one to three days.
Low-fiber starches are easily digestible, making them ideal for treating digestive problems. These foods can help limit bowel movements, according to the Mayo Clinic.
But the best thing you can do when faced with any illness is to stay hydrated.
That may mean slurping down a bowl of chicken soup for dinner, but water is best. It helps regulate body temperature and reduce the risk of dehydration, which can make fever and other illnesses even worse.
Men should drink 15 cups a day and women 11 cups, taking small sips every few minutes. This will ensure that you can rehydrate without feeling more nauseous.
“When you're fighting an illness, your body needs hydration more than any specific food,” says Dr. Neha Vyas, a family medicine specialist. “Stay hydrated with water or electrolyte-rich drinks. You can also drink broths and infusions.”
Inflammatory conditions
Foods can help fight harmful inflammation in the body linked to the development of chronic diseases, the leading cause of death in the US.
Inflammation, the body's natural response to injury and invading bacteria, can damage the body if it lasts too long, mistakenly attacking organs, tissues and DNA. It is these attacks that experts say cause cancer, cardiovascular disease, lung disease and dementia.
Adding foods with antioxidants and other nutrients to your diet can help reduce serious inflammation. Dr. Edwin McDonald of UChicago Medicine recommends a Mediterranean or plant-based diet, low in red meat and processed foods, and high in antioxidant-rich nuts, olive oil, beans, fruits, vegetables, and dark chocolate.
Berries are especially rich in antioxidants, with blueberries containing the most. Add them to some anti-inflammatory Greek yogurt and drizzle a tablespoon of honey on top for the best effect.
At dinner, add leafy greens like kale as a side dish or stuff colorful bell peppers. The more colorful, the better the protective benefits. Although just one or two foods will not be enough.
“To make a significant difference, you need to focus on long-term eating habits and an anti-inflammatory lifestyle,” McDonald said.
