Feeling weak , fever, body aches, loss of appetite ... isn't it really annoying to get the flu with all this? At this time, even though you want to eat something to gain strength, you don't feel like eating. So today, let's talk about the best things to eat and drink to help your body recover quickly during these difficult times.
Can food and drink cure a fever?
Simply put, yes! Getting proper nutrition gives your immune system a great boost to fight the flu virus. It's like giving good weapons and food to an army going into battle.
Even when you're not sick, protein is essential for maintaining your body's energy. So when you're sick, it's even more important. Lean meats, poultry, fish, dairy products, eggs , nuts, and seeds are good sources of protein.
On average, an adult woman needs about 46 grams of protein per day, and an adult man needs about 56 grams. However, this amount can vary depending on your body's needs. Pregnant and breastfeeding mothers need more protein.
Protein-rich foods also contain nutrients like Vitamin B6 and Vitamin B12 , which are essential for the functioning of our immune system. Also, the minerals Zinc and Selenium are very important for immunity. These are also found in protein-rich foods like meat, fish, and nuts.
Your immune system is like an army going into battle. Only by feeding it well and keeping it strong can it fight disease and win.
What other special nutrients boost immunity?
Have you ever thought about the beautiful colors of fruits when you eat them? Those colors are due to chemical compounds called flavonoids. Research has found that these flavonoids, found in the white pith of citrus fruits like oranges, lemons, and limes, help strengthen the immune system.
Another powerful antioxidant is glutathione. This also helps the body fight infections by boosting immunity. It is found in abundance in the red flesh of watermelon and in vegetables like cabbage, broccoli, and kale.
How does food affect things like phlegm and nausea?
Other annoying symptoms that come with a fever are phlegm and nausea. We need to be a little careful about what we eat and drink during this time.
| Symptom | Good things to eat/drink and tips |
|---|---|
| Phlegm and chest congestion | Some people may feel that drinking dairy foods (e.g., milk, yogurt) increases mucus production. If this happens to you, try avoiding dairy foods for a few days. Instead, drinking warm beverages (e.g., tea, soup) can help loosen up your blocked airways. |
| Nausea and stomach upset | At this time, it is best to eat foods that are light, non-oily, and easily digestible. Try things like porridge, porridge, ginger tea, bread, rice, and bananas. When drinking fluids, drink them in small amounts rather than drinking a lot at once. |
| Itchy and sore throat | Drinking hot tea with honey is a great way to soothe a sore throat. Also, hot soups and jelly are good for a sore throat. |
| Dehydration | With a fever, your body loses a lot of fluids. So drink plenty of fluids like water, herbal teas, fruit juices (low in sugar), and soups. If your urine is light yellow, it means you have enough fluids in your body. |
Is orange juice really good?
Orange juice, especially freshly squeezed, is rich in vitamin C and folic acid, which can help boost your immune system and help you heal faster.
Is the chicken soup your mom makes really good?
This is something that is indispensable in our homes when we have a cold or flu. This is not just a story. Even a scientific laboratory test has found that chicken soup has the ability to relieve the symptoms of a cold in the head and chest.
Just think... the warmth of it loosens the mucus, making the nose and chest feel lighter. Also, the chicken and vegetables in it provide the body with the necessary nutrition and energy. So the next time your mother makes you soup, remember its benefits and drink it.
The most important thing is to listen to your body. Eat if you're hungry, drink if you're thirsty. But if the problem is severe, or if your loss of appetite lasts for days, be sure to see your doctor for advice.
Even after you recover from your fever, stick to a well-balanced diet that includes a variety of colorful fruits, vegetables, and nuts. This will strengthen your immune system and help prevent you from getting sick again.
Take-Home Message
- Even though the body is weak when it gets a fever, good nutrition is essential for a speedy recovery.
- Protein-rich foods (meat, fish, eggs, milk, nuts) are very important for building immunity.
- Warm liquids, especially things like chicken soup, are great for relieving coughs and sore throats.
- If you have nausea or stomach upset, eat light, low-fat foods like porridge, porridge, and bread.
- If you have any concerns about a food or if your symptoms are severe, be sure to talk to your doctor.
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