Colds and coughs can be annoying and incapacitating, especially if you are unable to control your coughing fits. When you have a sore throat, clearing it is natural, but if it is severe, you can develop a cough later. You are more vulnerable to infections in the winter since your immunity is lower.

When you’re ill, the appropriate foods can provide you with much more than just energy. You can use them to feel better, recover more quickly, or maintain your fluid balance while healing.

LIST OF FOODS TO INCLUDE TO STRENGTHEN IMMUNITY:

• GINGER

Ginger has anti-inflammatory properties and is a popular natural cough remedy. Some components of ginger loosen smooth muscles that keep airways open and expand pulmonary blood vessels. On respiratory mucosal cells, particularly fresh ginger, an antiviral effect is seen. To hot tea, you can add freshly grated or diced ginger.

• GARLIC

Garlic can help treat colds and flu. Garlic provides health benefits, including the ability to reduce the likelihood of colds and their severity and length that occur. It has a lot of compounds that boost immunity. It is best to consume raw garlic, and you can also add it to your soup.

• RAW HONEY

One of the oldest remedies for sore throats is raw honey, which also has a wide range of medicinal benefits. By calming your throat, raw honey also has the ability to stop coughs. It has antiviral, antimicrobial, and anti-inflammatory characteristics that could help shorten the length and severity of a cough.

• CITRUS FRUIT

Citrus fruits, which are abundant in vitamin C and flavonoids, include oranges, lemons, and grapefruits. These might help in the fight against a fever since they boost immunity and reduce inflammation.

• HERBAL TEA

By consuming warm, caffeine-free liquids, you can reduce chest congestion. Herbal tea is the best kind to drink; you can add honey or lemon to it for sweetness, if you prefer. Antioxidant-rich tea helps to clear the nasal passages by liquifying nasal mucus and relieving sore throats. Chamomile tea is a wise choice because it promotes immunity and sleep and has antibacterial and anti-inflammatory properties.

• TURMERIC

Curcumin, the primary component of turmeric, has antioxidant and anti-inflammatory properties. It works well as a home treatment for cough and sore throat. Turmeric strengthens your immunity and stimulates an aggressive immunological response to illness. For prompt relief, mix some black pepper into the turmeric.

• BROTH & SOUPS

Chicken broth or soup is an excellent food to eat when you have the flu. While soup or broth is generally hot, mucus clears congestion more quickly through the nose. Additionally, a nourishing soup reduces inflammation. Additionally hydrating, broth includes salt-based electrolytes that are essential for recuperation. Pick a vegetable soup that has been seasoned with black pepper, turmeric, and garlic if you’re a vegetarian.

• SPICY FOODS

Spicy meals can clear your cold by clearing your sinuses and making your nose run! The chilli pepper compound capsaicin breaks up mucus, which can help effectively relieve coughing and a sore throat.

• YOGHURT

Probiotics are good bacteria and yeast that can be found in the human body, specific meals, and supplements. They can recover more quickly than people whose bodies lack probiotics. They can help to keep the immune system and stomach in good shape.

• LEAFY VEGETABLE

It’s crucial to consume all the necessary vitamins and minerals when you’re sick. And eating more green veggies is the greatest way to gain the necessary nutrients. Dark green leafy vegetables include a plant-based substance that shields cells from damage and reduces inflammatory responses in the body. Vegetables hasten the healing process following illnesses like the flu. Include foods like carrots, spinach (which has antiviral properties), kale, and other vegetables.

• PUMPKIN SEEDS

Pumpkin seeds are abundant in zinc, which your body needs to help white blood cells operate better. The ability of white blood cells to combat infections like the influenza virus is crucial. These can be eaten by the fistful or even used as a crunchy garnish to salads.

• CLASSIC CHICKEN STEW

It is also among the greatest foods to consume when you have a cough or cold. A comfort food is chicken stew when you’re suffering from the flu, a cold, or even a sore throat. The components in chicken stew like vegetables, chicken stock, salt, pepper, onion, and garlic are good at relieving your symptoms.

• INDIAN BASIL LEAVES (TULSI)

Because of its antibacterial, anti-inflammatory, antitussive (cough-relieving), and anti-allergic characteristics, tulsi is helpful in reducing the symptoms of cough and colds. Eating / chewing a few Tulsi leaves with honey can assist with cough and flu symptoms while boosting immune function.

NON-FOOD THERAPY

• Increase hydration: Drink plenty of water, juice, clear broth, or lukewarm water with honey to stay hydrated.
• Rest: Rest is necessary for your body to heal.
• For sore throat relief: Gargle with saltwater A painful or scratchy throat might be temporarily relieved with a half teaspoon of salt diluted in a warm glass of water.
• Eucalyptus oil steam: It is strongly advised to often steam with eucalyptus oil. This preventive treatment strengthens the body against numerous viruses, colds, and flus by boosting the immune system. Eucalyptus oil has other advantages, such as its effectiveness in treating coughs, facilitating easy breathing, and releasing a tight chest. Keeping the steamer in space will also eliminate all bacteria and viruses.
• Rock salt bath: Rock salt draws toxins out of the body while also hydrating the body. Take a bath after adding a fistful of rock salts to a warm bath and soaking for 10 to 15 minutes.
• Use a Salve Under Your Nose: A small dab of mentholated salve under your nose can help to open breathing passages and restore the irritated skin at the base of the nose. Menthol, eucalyptus, and camphor all have mild numbing ingredients that may help relieve the pain of a nose rubbed raw. However, only put it on the outside, under your nose, not inside your nose.
• Take a Steamy Shower: Steamy showers moisturize your nasal passages and may help you relax. Run a warm shower while you sit on a chair nearby and take a sponge bath if the virus is making you dizzy.
• Wrap your congested sinuses in hot or cold compresses: Temperature is useful. Reusable hot or cold packs are available at pharmacies, or you can make your own. Using a damp towel, heat it in the microwave for 55 seconds (check the temperature beforehand to make sure it’s not too hot). As a cold pack, a small bag of frozen peas works wonderfully.
• Supplements: B complex vitamins should be taken to increase energy.

Do include with it a Vitamin C & Zinc supplement to increase immunity.

FOODS TO AVOID WHEN SUFFERING FROM COLD

• Sugar: Consuming sugar during a cough or cold should really be avoided because it has the potential to lower immunity, whether it be through tea or coffee, chocolate, sweets, or pastries.
• Alcohol: Even though some doctors may advise you to drink a little gin and tonic to help you feel better when you have a cough or cold, alcohol consumption inhibits white blood cells in your blood and worsens inflammation in the lungs and bronchi.
• Caffeine: Tea, coffee, and other caffeinated beverages have a diuretic effect and cause the body to lose more water and salt. You will feel dehydrated because of this.
• Fried Snacks: During cold, it is suggested to avoid all kinds of fried and processed foods, as they can lead to inflammation, which further makes the immune system weak.

CONCLUSION

Your body receives nourishment from the foods you eat so that it can function properly, grow, mend, and fend off illnesses. It goes without saying that food is crucial for assisting your body in recovering from infections like the common cold and the flu.

Not only that, but a healthy diet may even enable you to completely avoid contracting certain infections.