Khaberni - When you catch a cold, you may lose your appetite, but choosing the right foods can alleviate the symptoms, support the immune system, and perhaps speed up recovery.
A health report from VeryWellHealth indicates that chicken soup is not only easy to digest, but it also contains protein, minerals, and fluids that help with hydration, while the warm steam relieves nasal and sinus congestion.
Fruits rich in vitamin C such as oranges, grapefruits, mandarins, and lemons support the immune system and stimulate the production of white blood cells, which may shorten the duration of a cold. However, acidic juices should be avoided if the throat is sensitive.
Colorful vegetables and fruits such as berries, broccoli, cabbage, red onions, and green tea are rich in antioxidant compounds that help the body fight infection and reduce cell damage.
Garlic, ginger, turmeric, onions, and fatty fish contain anti-inflammatory properties that may alleviate respiratory system symptoms. Capsaicin in hot peppers is known to open airways and relieve coughing, while ginger is used for treating sore throats, and garlic fights bacteria.
Chamomile tea helps with relaxation and sore throat relief, and honey reduces coughing, especially in children, though it should be avoided by those under one year of age.
Other immune-supporting foods include:
Cherries:
Rich in vitamin C and aids in sleeping.
Carrots:
A source of beta-carotene.
Leafy vegetables: Protect cells.
Kiwi:
Rich in immune elements.
Fatty fish such as salmon and tuna:
Provide anti-inflammatory omega-3 acids and vitamin D.
There are also foods that should be limited as experts advise reducing caffeine, processed foods, and harsh or highly acidic foods, as they may increase inflammation or irritate the throat.
If symptoms persist for several days, or if breathing difficulties or high fever occur, consult a doctor immediately.
