Foods to Eat When You Have the Flu

 

If you have the flu, you may not feel like eating or drinking. A fever, sweating and loss of appetite are common with the flu. As a result, you can easily become dehydrated. But it is important to rest, stay hydrated, and eat nutritious foods. The worst of your symptoms should be gone after five to seven days.

When it comes to hydrating beverages, water is the best option. As well as providing fluid, it acts as a natural detox for the body. If you are looking for something with more flavor, you can also drink:

• broth;
• ginger tea;
• herbal tea with honey;
• honey and lemon tea (mix equal parts with hot water);
• 100% juices; or
• Low-sugar sports drinks.

Fruits and vegetables also contain water and can help prevent dehydration.

Although not typical of the seasonal flu, vomiting and diarrhea are symptoms that could warrant the use of electrolytes.

Foods to eat

Eating the right foods gives your body the energy and nutrients it needs to function, and this is just as important if you have the flu as when you are well.

Here are some tips on what to eat when you have the flu. 

1. Broth

Chicken, beef, or vegetable broth are a soothing and nutritious choice from when symptoms begin until you have fully recovered.

Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion.

2. Chicken soup

Chicken soup is traditionally thought of as a go-to food when you are feeling sick. Though scientific evidence is lacking to back up its healing properties, it can be easy to stomach when you are under the weather.

It also has nutritional benefits:

• The broth provides fluids and electrolytes to prevent dehydration.
• The chicken provides protein and zinc.
• Carrots are a good source of vitamin A.
• Celery and onions provide vitamin C.
• Herbs contain antioxidants.

3. Garlic

Garlic provides flavor and is a potential remedy for various ailments.

A 2020 review concluded that garlic has antiviral properties and may help prevent the spread of viral infections by boosting the immune system.

You can add garlic to food, use garlic supplements, or eat raw garlic to get its health benefits.

4. Vitamin D foods

Although vitamin D is essential for bone health, it also contributes to the functioning of the immune system.

Some research has suggested that vitamin D supplements may help prevent infection with the flu and COVID-19 and reduce the risk of complications if they occur.

Foods containing vitamin D include:

• cod liver oil;
• some fish, such as trout and salmon;
• dairy milk;
• fortified oat, almond and soy milks.

5. Yogurt

Yogurt is a good source of probiotics. Probiotics are “good” bacteria that can help support the immune system.

One small study has suggested that probiotics may reduce the severity of the flu in some people.

When choosing yogurts, look for those that contain:

• live active cultures;
• vitamin D;
• little or no added sugar.

6. Vitamin C-containing fruits and vegetables

Vitamin C is crucial for boosting your immune system, which is especially important when you are sick.

Foods high in vitamin C include: 

• red or green peppers;
• oranges or 100% fresh orange juice;
• grapefruit juice;
• lemon juice;
• kiwi;
• broccoli.

7. Leafy greens

Spinach, kale, and other leafy greens can also help boost your immune system when you have the flu, being quality sources of nutrients such as vitamins A, C, E and K.

8. Broccoli

Broccoli provides essential nutrients that may benefit your body when you have the flu. They include the immune-boosting vitamins C and E, along with calcium and fiber.

9. Oatmeal

When you are sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Oatmeal is a good source of several immune-boosting nutrients, including: 

• copper
• iron
• selenium
• zinc
• fiber
• protein

10. Spices

Adding certain spices (such as ginger and turmeric) to your diet may help ease symptoms, as they contain anti-inflammatory properties that can help break up congestion.

Consider adding them to tea or hot water with lemon. They can also add flavor to a soup or broth.

Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup.

Meanwhile, when you are sick with the flu, stay away from alcohol (can lower your immune system), fatty foods (hard to digest) and foods and drinks like candy, sweetened beverages, and some fruit juices (which can prolong diarrhea).

Eating a nutritious diet year-round is a great way to boost immunity, which may in turn help prevent flu. While there is no specific immune-boosting diet, it may help to eat foods rich in various nutrients and antioxidants, such as: 

• Vitamin C: Oranges, peppers, and grapefruit;
• Vitamin D: Salmon, mushrooms, and fortified milk;
• Zinc: Oysters, red meat, and fortified cereals;
• Selenium: Seafood, eggs, and dairy;
• Iron: Lean meat, white beans, and nuts;
• Protein: Beans, nuts, and poultry;
• Probiotics: Kefir, yogurt, and kimchi;
• Prebiotics: Garlic, onions, and leeks.

If symptoms are severe, worsen, or persist, consider seeking medical advice.