Sick? These Foods Might Help You Feel Better

Food might not be on your mind so much when you’re not feeling well, but proper nutrition is vital to good immune health. That means you need to eat — even when you don't want to. Some meal choices are better for you than others when you’re trying to fight off a nasty bug, though. Let's look at some foods that will help build health and recovery.

Fruits

Fruits contain a wealth of vitamins and minerals, but citrus, kiwi and other fruits high in vitamin C could be especially helpful when fighting a bug. Other great choices include blueberries and grapes, which have immune-boosting resveratrol, in addition to tons of other vitamins and antioxidants.

Dark, Leafy Greens

Another great source of vitamin C, dark leafy greens like spinach and kale are also good sources of vitamin A, another nutrient the body needs for a healthy immune system. Have a dark green salad with dinner to boost the meal’s nutritional value and get a struggling body back on track.

Fermented Foods

When making a salad, throw in some pepperoncini and a splash of vinaigrette. Fermented foods are rich in probiotics, which are great for immune health. Adding more fermented foods, like kombucha and sauerkraut, to your diet when sick could give your immune system the extra push it needs to fight off that bug.

Lean Proteins

The body uses protein to help build its immune system. So it may help to try to include lean proteins in most meals. Remember that lean protein doesn't have to mean eating meat. Adding beans to a salad or leafy greens (remember these are protein-packed!) to every meal can bring in plenty of protein.

Healthy Fats

Omega-3 fatty acids, which you can find in walnuts, flaxseed, chia seed and other places, are also essential to proper immune health. This may be due in part to their positive effects on the gut, which may have wide-ranging impacts on immunity and other vital functions. The production of important anti-inflammatory compounds, which could help the body recover faster, may take place in the gut, fueled by healthy foods like omega-3s — so make sure to include these important salad toppers in every meal.

Spices

Numerous spices have the power to boost the immune system. Add garlic to just about any meal. Use more turmeric and oregano to promote immune health and reduce inflammation. Try ginger or a pinch of cayenne, too.

Soups

They’re easy to make and can be incredibly nutritious. Add in a nice balance of veggies, potatoes, and spices to get vitamins, protein, and inflammation fighters. Use a clear broth for hydration and to avoid added fats. Let yourself breathe in the aroma as you slowly sip away at a hot, steaming bowl.

Tea With Honey

Green and black tea are both loaded with immune-boosting polyphenols, and they’re also great for keeping a body hydrated. Green and black tea both contain caffeine, so watch the intake if you’re trying to keep your caffeine to a minimum. Throw in a spoonful of honey, which contains its own natural antibiotics and boosts immune and gut health, for some added sweetness.

Not much can suck the wind out of your sails like falling ill, but eating the right foods can help turn the tide. Try the suggestions above to see what works best for you. Getting sick is sometimes unavoidable, but incorporating the right foods can boost the immune system and help you get back on your feet faster.