Nourishing Your Way Back to Health: What to Eat When You’re Sick

As the seasons change and the temperature drops, so does our immunity. Falling prey to the flu or a nasty cold is almost inevitable. While rest and hydration are crucial components of recovery, paying attention to what you eat can significantly impact the healing process. Here’s a guide to the importance of hydrating and the best foods to consume when you find yourself under the weather.


Having the flu can leave you dehydrated because of a fever, loss of appetite, sweating, etc. We need our bodies to stay hydrated to function properly and recover faster from being sick.

The best option for hydration is water as it acts as a natural detox for our bodies. Other good options include hot teas (especially with ginger, lemon, and honey), 100% juices with no added sugars, and broth. These not only soothe a sore throat but also provide essential fluids to combat dehydration. Additionally, the steam from hot drinks can help relieve congestion.

Broth and Chicken Soup

Grandma was onto something with her homemade chicken soup. Packed with nutrients, vitamins, and minerals, chicken soup is a time-tested remedy for illness. The warm broth can ease congestion, and the chicken provides protein to support your body’s healing process. Plus, vegetables add a boost of essential vitamins.

Using a variety of broths like vegetable, chicken, or beef broth assists in the relief of flu symptoms and provides lots of nutrition.

Vitamin C-Packed Fruits

Fruits rich in vitamin C, such as oranges, grapefruits, and berries can help boost your immune system. These fruits provide antioxidants that combat free radicals (reactive and potentially damaging molecules generated in the body) and aid in the recovery process. Whether eaten fresh or in the form of juices, they contribute to overall wellness.

Ginger and Turmeric Elixirs

Ginger and turmeric are known for anti-inflammatory and immune-boosting properties. Consider incorporating them into your diet through teas, soups, or smoothies. In addition, ginger is known to help ease nausea and soothe an upset stomach. A ginger and turmeric elixir can provide comfort and relief from common cold symptoms.

Greek Yogurt for Probiotics

Maintaining a healthy balance of gut bacteria is crucial for overall well-being. Greek yogurt, rich in probiotics, can help support your digestive system. Choose plain, unsweetened yogurt to avoid added sugars that may hinder your recovery.


Containing vitamins, A, C, and E, spinach is a recommended vegetable to consume when you’re sick. Spinach is a great source of iron, which is a mineral essential to your immune system. Double points if you combine your spinach with foods high in vitamin C to boost your iron intake.

Choosing the right foods can make a difference in how quickly you bounce back to health. Focus on hydration, nutrient-dense foods, and those that are easy on the stomach. Remember to listen to your body and give it the nourishment required to fight off pesky bugs that have taken residence. Wishing you a speedy recovery and a return to good health!

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