1. Greek Yogurt
If you can tolerate dairy, “yogurt — and other fermented foods like sauerkraut — are good sources of probiotics, which can enhance your gut microbiome and help you heal,” says Pauline Jose, MD, a clinical instructor at UCLA and a family medicine specialist at pH Labs, a national nonprofit health information organization.
In addition to its probiotic power, “Greek yogurt is also an incredible source of protein, so even if you don’t have much of an appetite, you’ll still get a lot of nutrients with a small amount,” Largeman-Roth says.
2. Chicken Soup
“A staple food for anyone who has a fever, chicken soup (or any warm fluid) clears our nasal passages (by thinning mucus) when we have congestion, helps us keep warm when we have the shivers, and offers some amino acids that may help fight the flu,” Dr. Jose says.
Easy to digest, this satiating soup is also “a good source of protein, which we need to build up our bodies when we have a fever” — and provides necessary hydration, she says.
Plus, a warm cup of chicken soup is the ultimate comfort food, as hot soup can soothe a sore throat, Largeman-Roth says. If you do not eat chicken, try a bean or lentil soup.
3. Coconut Water
To keep your body performing optimally, you need to stay hydrated. Fluids modulate your body temperature, inhibit infection, and transport necessary nutrients to your cells.
This is especially important if you’re feverish and losing water through perspiration. A phenomenal hydrator, coconut water replenishes the vital fluids and essential electrolytes you squander as a result of sweating or diarrhea.
Plus, unlike plain old H2O, it contains potassium, which your muscles and nerves need to function properly and your body requires to regulate your heartbeat, Largeman-Roth says.
Just be sure to choose a brand that’s 100 percent coconut water without any added sugars or flavors.
4. Fruits
When you have a fever, fruits are your friend. “Most fruits contain at least 70 percent water, so they are wonderful for rehydrating, plus many contain a significant amount of vitamin C, which is essential for immune response, as well as cell repair,” Largeman-Roth says.
Jose agrees: “Oranges and other vitamin C–rich citrus fruits may help support the immune system to get rid of any infections causing your fever.”
But keep in mind that some fruits, especially those with seeds and skin, have lots of fiber and may be hard to digest when you have a fever (because your digestive system probably isn’t in its best shape), she says. Stomach-friendly bananas and avocados are good options as they’re less likely to cause any gastrointestinal discomfort. Some of the best fruits to eat when you’re sick are:
- Oranges
- Apples
- Bananas
- Avocados
5. Cooked Vegetables
Like fruits, veggies supply a surplus of vital vitamins and much-needed minerals that can support the immune system and help you get rid of a fever, Jose says. Specifically, she recommends vegetables like carrots, onions, and celery, which you can toss into a pot of homemade soup.
Just don’t devour a platter of crudités. Raw veggies are filled with fiber, which may cause gas and bloating, so stick with cooked varieties that are easier to digest, Jose says.
6. High-Protein Foods
When it comes to infection-fighting nutrients, protein is at the top of the list. That’s because your body needs protein to develop antibodies, which help protect you from invading pathogens, says Robert Segal, MD, the founder of Medical Offices of Manhattan in New York.
Largeman-Roth agrees: “Protein-rich foods like beans, nuts, lean meat and poultry contain the minerals selenium and zinc, which are vital for a healthy immune system,” she says. Eggs — which also contain vitamin D (a micronutrient essential for immune function) — are another abundant source of protein.
“While you may not feel like eating an entire chicken breast or salmon fillet when you’re sick, having some diced chicken or beans in a broth-based soup is a great way to make sure you’re getting enough protein,” Largeman-Roth says.
7. Ginger
Ginger can support the immune system. “Gingerol, its active compound, has medicinal properties that aid with inflammation, nausea, and vomiting, among other symptoms,” Jose says, adding that it can be boiled into a broth and incorporated into food or tea.
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