Feeling under the weather? You’re not alone. Some 23 million Americans have fallen ill so far this cold and flu season.
Viruses and other offending invaders attack the immune system, targeting and destroying white blood cells. That’s how people get sick.
But vitamins and nutrients found in many delicious foods can speed up the healing process, according to Cleveland Clinic nutritionist Kavitha Krishnan.
“Poor nutrition before or during the healing process can delay your healing,” she said. “While eating well can help the body heal faster and fight infection.”
Here’s some options to add to meals whether you’re suffering from a respiratory illness, gastrointestinal issues or harmful inflammation that leads to chronic disease.
Respiratory illnesses
When it comes to respiratory illnesses like influenza and respiratory syncytial virus, the essential mineral zinc has great benefits. Found in oysters, cheddar cheese and pumpkin seeds, it helps to make immune system cells that fight germs behind the common cold, researchers have found.
“Zinc has a role in protein and collagen synthesis, as well as tissue growth and healing,” Krishnan noted.
People who were given zinc lozenges reduced the length of their symptoms by up to three days, according to a 2016 study in Michigan.
To get a zinc boost from food, turn to shellfish. Raw oysters have the most zinc, with 32 milligrams in three ounces, according to Harvard Medical School. The daily recommended amount of zinc is less than half that for both men and women. For men, it’s 11 milligrams and women should get around eight.
But raw oysters may not be the first thing people feel like eating when under the weather. Another option is a bowl of cereal, which has 2.8 milligrams per serving and is fairly easy on the stomach. Half a cup of lentils, required to make a hearty and protein-rich lentil soup – enough for four-to-six servings – has 1.3 milligrams of zinc.
Vitamin C-rich foods, like oranges and bell peppers, are a no-brainer due to their track record in helping lessen the severity and duration of a cold.
Immune-strengthening benefits also come from the antioxidant-heavy vitamins E and A, researchers say. Antioxidants guard against harmful inflammation that leave us susceptible to infections by damaging healthy tissue.
“Low levels of vitamin A result in delayed wound healing,” Krishnan said.
The recommended daily amount of vitamin A is 900 micrograms: a little under what is in a cup of cooked spinach. A cup of cereal has 14 milligrams of the 15 milligrams of vitamin E most adults need daily to see similar benefits.
Vitamin D, which is abundant in salmon, shiitake mushrooms and egg yolks, works to defend immune health.
A three-ounce serving of sockeye has 400 of the 700 international units of vitamin D recommended for adults under 70 years old. It may not shorten the length of a cold alone, but it does help to prevent infections and provides nutrients to improve overall health.
Gastrointestinal issues
For stomach flu, diarrhea and excessive vomiting from a foodborne illness or virus – experts recommend small, bland meals.
Toast, plain noodles, crackers, bananas, rice, broth, applesauce and potatoes for one to three days are generally recommended.
Low-fiber starches are easily digestible, making them ideal to treat digestive issues. These foods can help to limit bowel movements, according to the Mayo Clinic.
But the best thing to do for any illness is to stay hydrated.
That can mean slurping a bowl of chicken soup for dinner, but water is best. It helps to regulate body temperature and reduce the risk of dehydration, which can make fevers and other maladies even worse.
Men should drink 15 cups a day and women should drink 11 cups, taking small sips every few minutes. That will ensure you can rehydrate without feeling more nauseous.
“Your body needs hydration more than any specific food when you’re fighting an illness,” says family medicine specialist Dr. Neha Vyas. “Stay hydrated with water or electrolyte-rich beverages. You can also drink broths and herbal tea.”
Inflammatory conditions
Foods can help to fight harmful inflammation in the body tied to developing chronic diseases, the leading cause of death in the U.S.
Inflammation – the body’s natural response to injuries and invading bacteria – can hurt you if it goes on for too long, mistakenly attacking organs, tissue and DNA. It’s these attacks that experts say results in cancer, cardiovascular disease, lung disease and dementia.
Adding foods with antioxidants and other nutrients to your diet can help reduce bad inflammation. UChicago Medicine’s Dr. Edwin McDonald recommends a Mediterranean or plant-based diet low in red meat and processed foods, and high in antioxidant-rich nuts, olive oil, beans, fruits, vegetables and dark chocolate.
Berries are especially high in antioxidants, with blueberries containing the most. Add them to some anti-inflammatory Greek yogurt and squirt a dollop of honey on top for the best effect.
At dinner, add leafy greens like kale as a side dish or stuff colorful bell peppers. The more colorful, the better the protective benefits. Although just one or two foods isn’t going to cut it.
“To make any significant difference, it’s necessary to focus on long-term eating habits and an anti-inflammatory lifestyle,” McDonald said.