When you are sick, the proper intake of medications is certainly important. However, you can speed up the recovery process by adding certain foods to your diet. They will help alleviate the symptoms of colds and flu, provide strength, and supply the weakened body with essential nutrients.
About how to support the body in the fight against illness was shared by dietitian Kristen Gradney. You may not even be aware of the benefits of certain foods in combating a runny nose and fever!
When you have a cold, don’t forget the tried-and-true classic — chicken soup. It helps maintain hydration and effectively combats illness due to the high protein content in chicken meat. To make the soup even healthier, add carrots and garlic. Carrots contain vitamin A, which supports the immune system, while garlic is rich in selenium, which protects cells from damage.
Another unexpected helper is mango. This tropical fruit is rich in vitamins A and C. Mango can be eaten on its own or added to cereals, yogurts, and salads.
Many people know that vitamin C is necessary during colds and flu, but not everyone understands why. It promotes the production of antibodies that help the body fight infections. Therefore, in addition to mango, it is advisable to indulge in citrus fruits. The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men, and one medium-sized orange contains about 70 mg.
Other beneficial foods include chicken eggs, fatty fish in moderation (such as mackerel and salmon), honey, pomegranates, and tomatoes. All of these contribute to an easier experience of illness and a quicker recovery. Eggs and fish are rich in vitamin D, which is essential for the normal functioning of the immune, nervous, and endocrine systems. This vitamin also helps absorb calcium and phosphorus, reducing the level of chronic inflammation. Pomegranates and tomatoes, in turn, also contain vitamin C.
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