Foods To Improve Health When Sick

The body needs to be nourished and hydrated when you are feeling sick and suffering from fever, flu or cold. Eating healthy food will help combat sickness.

Here is a list of healthy food to eat when suffering from common illnesses.

Ginger and garlic

Ginger helps in reducing the effects of nausea and vomiting and especially nausea related to pregnancy and cancer treatment. Ginger is known to have antioxidant and antimicrobial effects. Consume a little amount of ginger even if you are not feeling nauseous when sick.

Take some ginger tea when you are feeling ill. You can make ginger tea by adding some fresh ginger to a cup of hot water. Steep the ginger for five minutes in the water then strain the mixture. You can sweeten the tea a little by adding some honey. Ginger can also be eaten by adding it to cooked food.

Garlic has been used for centuries and is known to have numerous health benefits. It has been used as a medicinal herb and healthy food since ancient times and has antibacterial, antiviral and antifungal effects.

Garlic stimulates immune system function and also decrease the severity of colds and flu. Add garlic when cooking food. You can also add garlic to broths like chicken soup to make them more effective in treating the sickness.

Chicken soup

Chicken soup is one of the most popular foods recommended by many when suffering from an illness especially cold. Chicken soup is very healthy food as it is a good source of nutrients like proteins, vitamins, minerals, and calories. Your body needs these important nutrients in large quantities when sick.

Chicken soup contains a fluid which is necessary for hydration. The body needs more fluids when having a fever. You can consume chicken soup many times during the day when suffering from fever.

For colds, chicken soup is a natural decongestant as it helps clear mucus in the nose. Chicken soup has antiviral, anti-inflammatory, and antioxidant effects.

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Your body needs a lot more fluids than usual when sick to stay hydrated. For colds, hot tea acts act as a natural decongestant. Sip on herbal teas all day long when you are feeling sick to keep your body hydrated. Teas also have other benefits like anti-inflammatory and antioxidant effects.

Drinking tea can relieve cough and throat pain. Make teas like black tea, hibiscus tea, and other herbal teas important part of your diet when feeling sick.

Coconut water contains glucose and electrolytes needed for hydration of the body when sick. Drinking fluids are important when having a fever, vomiting, and diarrhea as they cause the body to lose a lot of water. Coconut water also contains antioxidants and should be consumed daily.

Fruits and leafy vegetables

Fruits are rich sources of vitamins, minerals, and fiber which support the body and help the immune system.  Some fruits are beneficial as they contain anthocyanins which have strong anti-inflammatory, antiviral and immune-boosting effects. These include berries such as blackberries, cranberries, and blueberries.

Pomegranates have antiviral and antibacterial effects that fight foodborne bacteria and viruses.

Bananas are good to eat when sick as they are easy to chew and provide required nutrients and calories for the sick body. For diarrhea, bananas are recommended as they contain a fiber that helps relieve diarrhea.

Avocados are also healthy food to eat as they contain healthy fats that help to decrease inflammation while also playing a role in immune function.

Leafy greens such as spinach, kale, lettuce are good sources of vitamin A, C, and K. They also contain folate and other important nutrients. Green vegetables act as antioxidants and protect cells from damage and help fight inflammation.

Leafy vegetables are also known for their antibacterial properties. Include many dark green vegetables in your healthy diet when sick as they contain many important minerals, vitamins, and fiber.

Yogurt and oatmeal

Yogurt is rich in many nutrients and it also contains beneficial probiotics. Probiotics have been known to help heal faster when sick. Yogurt is soothing on the throat and can be eaten directly or with cereals and oatmeal.

Oatmeal is easy to eat when feeling sick. Oatmeal contains protein and other important nutrients for the body. It has many health benefits such as helping with the immune system and improving blood sugar control.

Some studies have shown that fibers contained in oatmeal help relieve intestinal cramping, bloating and diarrhea. You can eat a breakfast of oatmeal and yogurt together daily when suffering from any sickness.

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Janet Fudge

Janet Fudge writes on general health topics for She holds a post-graduate diploma in Public Health with a major in epidemiology. During the outbreak of COVID-19, Janet actively volunteered in vaccination drives throughout the state of Iowa. She lives in Iowa with her husband and two children.