What To Eat When You Have A Cold or Flu

A blocked red nose, runny nostrils, sore throat, head ache, body pain, migraine, lethargy, inactiveness all of these are in relevance to cold or flu. Isn’t it awful to stay in bed all day with layers of various clothing and having the thermometer in the mouth whilst checking the fever to and fro? Moreover, during this season people usually fall sick to cold or flu since there’s a transition in the weather from warm to cold. As my granny used to say,’ never take a shower in the night because it will end up causing you a bad cold or flu.’ Initially I didn’t understand the purpose behind her advice but now I understand the reasons behind her concern that since it gets chilly and windier at night it’s better not to take a shower.

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However, if you catch a cold or flu you can only soothe yourself by what you eat. The stuffy headaches and pains will soon vanish away if you eat the right things which can make you healthy pretty soon. Although, medicines go hand in hand but your diet plays a great role in curing your illness too. So what to eat when you have a cold? Below are some super foods listed which will strengthen your immune system, speed up your recovery and take you back to being healthy and active.

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10. Oranges


What to eat when you have the flu? The answer is a bit bitter and a bit sweet, a citrus fruit which is none other than orange. Oranges are one of the citrus fruits which don’t tend to be the whole year round but just for a specific season and end as soon as the season finishes. Moreover, doctors usually recommend orange juices to patients who are suffering from a cold or flu because they’re an amazing source of Vitamin C. Furthermore, they provide with dietary fiber too and end up in facilitating the patient. If you’re looking for superfoods for common cold and cough, orange is the best of them. Oranges are rich in other vitamins too such as vitamin B1, folate, potassium, calcium, copper and others. So make sure to add them in your daily diet to enjoy the amazing benefits of oranges for your health. If you’re suffering from cold or flu then you can take oranges in the form of,

  • juices.
  • smoothies.
  • Peeled oranges with black pepper.

9. Coconut Water

Coconut Water

The most refreshing natural drink which God has bestowed upon is none other than coconut water. No matter what the season is, coconut water is always a good delight to drink which rejuvenates the mind a great deal. However, it’s usually termed as a summer drink as it helps in keeping the heat at bay and not allowing it to effect the one who drinks it. Moreover, it’s a good natural remedy for cold or flu because it provides merits similar to those of sports drinks such as calcium, magnesium, sodium, and potassium and phosphorous. So ladies, if someone’s suffering from a cold or flu then make sure that they drink a good amount of coconut water which will help them get rid of the illness soon. Some other coconut water health benefits are,

  • Boosts hydration.
  • Compatible with human blood.
  • Reduces blood pressure.
  • Leads towards a perfect skin.
  • Helps towards weight reduction.

8. Fish


Why do Bengali women have thick, long and dark black hair? Why do they have a tightened young looking skin naturally? The simplest answers to these questions are because they include fish as a vital part of their regular diet. Moreover, people who tend to eat fish from a very young age end up having a higher IQ as compared to others who don’t. So what to eat when sick? Eat fish, as much as you can! Fry it, make a fish curry or grill it but eat fish as it’ll help you towards a quick and speedy recovery. In immune boosting foods, fish are at the top of the list.

Once you eat fish you’ll have a direct and quite substantial intake of Omega-3 fatty acids which are quite essential for health. Therefore, if you ever catch a cold then revert towards fish because it is rich in protein and vitamin D and will help you towards a quick retrieval soon.

7. Eggs


Scrambled eggs, boiled eggs, half fried eggs, pepperoni eggs or egg omelet just pick your choice and make sure you have it for breakfast. Eggs along with milk make up such a healthy diet that I’d suggest everyone reading this to give them a definite try and feel the difference in their health afterwards. Eggs are undoubtedly one of the foods to eat when sick because they end up providing a high quality protein. Every diabetes patients are suggested to have the egg white as vitamin B2 and loads of proteins are found in it. Boiled eggs are especially known as one of the best home remedies for flu, cold and cough. Henceforth if you’re fighting against cold or flu then stop the unnecessary struggle and start eating eggs as they’ll make you quite healthy ince they consist of,

  • Vitamin D.
  • Selenium.
  • Zinc, Iron and Copper.

6. Garlic


Girls, if you catch a cold or flu then purposely include a garlic bulb in the meal you’re going to eat because it’s filled with vitamins, minerals and antioxidants which turn out to be great for curing a cold or flu. This is another one in the list of foods to eat when you have a cold. Moreover, it even consists of Vitamins C, B1 and B6 whilst the minerals found in it end up in boosting the immune system of the body. Health benefits of garlic are numerous for your health. Henceforth, after a severe cold or flu one becomes really weak and their bones aren’t as strong as before but the cure to this is garlic as it will make the bones stronger than before. Garlic is a great safeguard against such diseases because it consists of Allicin which works as a natural antibiotic which combats such illnesses. You can even,

  • Take garlic tablets.
  • Make garlic and ginger paste and include it whilst cooking.
  • At the end stir fry the food with garlic cloves.

5. Almond Milk


Almond milk is a great source home remedy for cold or flu because it works towards building strong muscles and it’s immensely rich in nutrients and vitamins because the nutrients of both almonds and milk are mutually compromised in it and provide a steady pathway towards a speedy recovery against cold or flu. Henceforth, this milk is unsweetened and low fat but has an immense amount of energy, proteins, lipid and fiber. Furthermore, it has vitamins like calcium, iron, potassium, iron, magnesium and sodium which further enhance amazing benefits of almonds for your health. On the other end it has lots and lots of nutrients like niacin, folate and vitamin E. You can prepare almond milk at home by,

  • Crush almonds in a chopper.
  • Next, take low fat milk.
  • Later, blend them together nice and good.
  • You can even add a bit of honey into it if you like.

4. Watermelon


One of the best foods to eat when sick is certainly watermelon. This red colored fruit with a green colored peel is rich in water and helps come over dehydration. Each bit of watermelon is filled with lots and lots of nutrients such as vitamins A, B6, C, lycopene, antioxidants and amino acids. Lycopene found in watermelon is known to be immensely great in combating against heart diseases, bone problems and even prostate cancer. Make sure to include them in your regular diet to profit from amazing health benefits of watermelons. Therefore, in order to facilitate you with lycopene peel the green raw green covering nice and well and have the red juicy watermelon once it’s ripped nicely. Moreover, it will help in combating against cold and flu because

  • It’s rich in nutrients.
  • Contains antioxidants.
  • Have loads of vitamins in it.

3. Broth


From a distant memory, I clearly remember that my mother used to feed me broth whenever I caught a cold or flu. Therefore, no antibiotics, no cough syrups but just broth were and still are our families’ ultimate solution to a severe cold or flu. The mantra is, the food to eat when sick is none other than broth. It is one of the oldest and also the most effective home remedies for cough and cold. Moreover, you can even try taking one tsp. of warm honey with black pepper sprinkled over it before going to bed and it will definitely end up in providing relief against such an illness. You can prepare broth by,

  • Boil 2-3 pieces of a wholesome chicken.
  • Shred its pieces once boiled.
  • Next, take a cup full of water.
  • Add the shredded pieces of chicken in it.
  • Later, add salt and pepper to taste in it.
  • Then serve once ready.

2. Black, Green or Normal Tea

Black, Green or Normal Tea

A bitter green tea, a refreshing green tea or a normal milk tea; pick your choice and try to drink at least 3 cups of it per day when you’ve caught a cold or flu. Moreover, tea is a great home remedy for this illness because it’s rich in antioxidants and they can help in letting go off sneezing, keep the soreness of the throat at bay and make you energetic and active all over again by wiping away the laziness and lethargy. A green tea shot 2,3 times a day prevents you from a large number of diseases. So if you’re wondering how to get rid of a sore throat naturally, make sure to drink tea to heal quickly.

1. Red Peppers

Red Peppers

Have you ever given it a thought that why do you begin to have a runny nose whenever you eat something spicy? That’s because the components in them help you get rid of a nose blockage. Therefore, another one in the list of things to eat when sick is red peppers. This is because they possess vitamins similar to that of citrus fruits like oranges. So, if you’ve caught a cold or flu then you can eat red peppers in the form of,

  • Including them in your salad.
  • Adding them as a core ingredient while preparing your meal.
  • Make sandwiches and add them in in too.

Additional Tips

  • Any sort of dairy product can be used in order to combat against cold or flu. Example, yogurt, milk etc.
  • Ice-creams won’t harm you during a cold or flu because they have a warm constituent related to them.
  • Edibles like chia seeds, mushrooms and dark chocolates are great to overcome this illness.
  • Prepare a healthy 24/7 diet when you have a cold or flu and eat accordingly.
  • Brazil nuts are creamy in nature and just like sweet potatoes and carrots even they’re known to combat against a flu or cold.
  • Green veggies will be your savior! Eat loads of them.


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