Experiencing the flu often leaves the body weak, dehydrated and low energy. To recover faster, it is important to focus on food and drinks that strengthen the immune system while avoiding those that can aggravate the symptoms. Staying hydrated is important, with water, broths, herbal tea and juices without the addition of sugars are the best options. Nutrient foods such as chicken soup, vitamin C-packed fruits and vegetables, yogurt with probiotics and anti-inflammatory spices such as ginger and turmeric can support healing and increase immunity. On the other hand, alcohol, processed foods, fried meals and sugar -containing snacks should be avoided as they can strain digestion and extend the disease. Choosing the right diet can speed up recovery and help the body fight infection.
The weight of hydration when you have the flu
Staying hydrated is one of the most critical steps to recover from the flu. Fever, sweating and reduced appetite can make dehydration more likely. Water remains the best option for hydration, but you can also include drinks that offer additional benefits:
- Hot broths (chicken, beef or vegetable)
- Ginger tea for soothing nausea and inflammation
- Herbart with honey for neck comfort
- Lemon and honey for hydration and vitamin C
- 100% fruit juices without added sugar for liquids and nutrients
Low sugar electrolyte drinks such as pedialyte can help restore the electrolyte balance, especially in cases of vomiting or diarrhea, but should be used under a doctor’s surveillance. Fruits and vegetables also contribute to hydration while providing important nutrients.
Immune -enhancing foods to eat under the flu
Eating nutrient foods gives your body the energy it needs to fight infection. Here are ten foods that can help you recover faster:BrothBroth is comforting and easy to digest. Chicken, beef or vegetable broth provides hydration, soothes sore throat and helps relieve nasal bumps.Chicken soupChicken soup is a classic flu cure. It combines hydration, protein, vitamins and minerals in a single bowl:
- Broth prevents dehydration and replenishes electrolytes
- Chicken supply protein and zinc
- Vegetables like carrots give vitamin a
- Celery and onions are rich in vitamin C
- Herbs add antioxidants to support immune function
GarlicGarlic is known for its antiviral properties and immune -enhancing potential. Adding fresh garlic to meals or consuming it in small amounts can help prevent the spread of viral infections.Vitamin D-rich foodsVitamin D supports immune health and can reduce the susceptibility of influenza. Include:
- Fat fish like salmon and trout
- Cod liver oil
- Fastened herbal milk (almonds, oats, soy)
- Dairy products
YoghurtYogurt contains probiotics, which are “good bacteria” that can help support immune function. Choose yogurt with vibrant active cultures, vitamin D and minimally added sugar.Vitamin C foodVitamin C supports immune system. Consume:
- Citrus fruits such as oranges, lemons and grapefruit
- Red and green pepper
- Kiwi and broccoli
Vitamin supplements are an option if diet intake is insufficient.Leaf vegetablesSpinach, kale and other leafy vegetables are packed with vitamin A, C, E and K, as well as minerals that help the immune function. Add them to smoothies, soups or salads.BroccoliBroccoli contains vitamin C, vitamin E, calcium and fiber. Eating it steamed, roasted or in soup can help increase immunity.PorridgeOatmeal is mild on the stomach and provides copper, iron, selenium, zinc, fiber and protein – all important nutrients for recovery.Anti -inflammatory spicesGinger, turmeric, pepper and horseradish can help to facilitate flu symptoms by reducing inflammation and clearing overload. Incorporate them into tea, soups or meals.
Food to avoid below the flu
Some foods may aggravate flu symptoms or slow recovery:
- Alcohol, such as dehydrates and weakens immunity
- Fat food like pizza, fried food and fast food
- Excess sugar including sweets and sweetened drinks
- Highly processed foods that have low nutrients
- Dairy in some cases, as lactose can be difficult to digest
Feeding a child with flu
Children are more likely to be dehydrated and loss of nutrition under the flu. Often encourage fluid intake, including water, broths or popsicles. Offer small, nutritious meals and avoid food that can irritate the stomach.
Prevent flu with nutrition
Eating well during the year strengthens immunity and can help prevent flu infections. Include:
- Vitamin C from citrus fruits and peppers
- Vitamin D from salmon, mushrooms and reinforced milk
- Zinc from oysters, red meat and fortified grain
- Selenium from seafood, eggs and dairy
- Protein from beans, nuts and poultry
- Probiotics from yogurt, kefir and kimchi
- Prebiotics from garlic, onion and leeks
A balanced diet, along with exercise, adequate sleep and vaccination, is the most effective strategy for influenza prevention.
Important nutrients for immune support
The following vitamins and minerals are important to keep your immune system strong:
- Vitamin A.
- Vitamin B complex
- Vitamin C.
- Vitamin D.
- Vitamin E.
- Zinc
- Selenium
Preventive tips in colds and flu
- Exercise regularly to reduce the cold risk by 20-30%
- Wash hands frequently to prevent bacterial transfer
- Get an flu vaccine to reduce the risk of up to 60%
- Keep a balanced diet for optimal immunity
Disclaimer clause: This article is only for information purposes and does not replace professional medical advice. Always contact your healthcare provider before making changes to your diet, takes supplements or seeking treatment for flu or other diseases.Also read | PANEER VS Cottage Cheese: Which protein -rich cheese is better for your health, diet and favorite recipe?
