Flu refers to a contagious respiratory illness that infect the nose, throat, and sometimes the lungs (CDC, 2022). It is caused by a host of viruses, and can be lethal if not treated properly. Because of this, doctors recommend patients follow a strict diet to help fight off their flu symptoms. The foods that you eat are very important in healing from a flu infection. Here are some ideas for healthy foods to eat when you have the flu.
Healthy Eating and Flu Infection
One of the main benefits of eating healthy when you have the flu is protecting your heart and lungs. Your heart and lungs are crucial for your body’s normal function, so it’s important to keep them healthy when you have the flu. Foods that are low in fat and high in protein are ideal for boosting your immune system. You should also avoid fatty or sugary foods as much as possible. Walnuts, flaxseeds and fish eggs are all great sources of protein and omega-3 fatty acids.
Another great thing about eating well when you have the flu is replenishing your body with healthy proteins and vitamins. Your body needs food to repair damaged cells after being infected by the common cold or the flu virus. Foods high in B12 (meat, fish, milk, cheese, eggs, and some fortified breakfast cereals) help strengthen your immune system.
On the other hand, foods high in vitamin C (guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas) fight off fatigue and fatigue damage to your body tissues. Zinc is also needed for protein synthesis; so eating foods with zinc will help you rebuild muscles after being sick.
Benefits of Drinking Water During a Flu Infection
Doctors also recommend drinking lots of water when you have the flu. Your fever heightens your body’s thirst, making it essential to stay hydrated. Healthy foods such as green vegetables, fruits, beans and nuts are all effective ways to re-hydrate yourself. You can also mix a solution of lemon and ginger with water to make a refreshing drink. Drinking lemon water regularly keeps your throat infections free from bacteria. Lemon contains anti-viral properties that alleviates symptoms of the common cold and influenza at the same levels as medicine.
Additionally, honey and raw honey drizzled over ice also does wonders for your thirst. Drinking plenty of fluid loosen the mucus in your nose and relieve congestion. Other advantages of staying hydrated are listed below.
Benefits of Staying Hydrated
- Reinforces the immune system– Water promotes the movement of immune cells in the body.
- Lowers fever- Waters is a temperature regulator and therefore crucial when you have a fever. Drinking water lowers the body temperature bringing the fever down.
- Alleviates headaches- Dehydration reduces blood volume. This leaves the brain without sufficient oxygen and nutrients inducing symptoms like dizziness and headache.
- Moisturizes membranes- Intake of water moistens the mucous membranes. They moistness facilitates the removal of bacteria and viruses through coughing, sneezing and breathing. It also heals broken membranes limiting entrance of more bacteria in the body.
- Improves nutrient absorption- Sufficient hydration helps the gastrointestinal tract to absorb and use nutrients from food. Effective absorption of food provides the body with nutrients needed to recover from illness.
Eating well when you have the flu is one of the best things you can do to stay healthy. It protects your heart and lungs and keeps your body functioning normally while healing from flu infection. Eating foods rich in proteins, B12, Vitamin C and Zinc gives the body nutrients that help repair damaged cells. Maintaining proper hydration also helps with fever, congestion, and food absorption. Hopefully these ideas will help you alleviate your flu symptoms whenever you’re feeling under the weather!
