Fruits For Cough And Colds


Fruits for cough and cold should be taken to eliminate the mucus, irritation, throat soreness and catarrh. Ascorbic acid and β-carotene in pineapple helps to loosen secretions in the respiratory tract, making breathing much easier. Vitamin C of lemon juice helps to strengthen the body’s immunity against diseases by producing more antibodies.

Food to Eat When Coughing

Tea time

A fantastic meal to aid with coughing is honey.

Regardless of whether you like it or not, coughing is your body’s attempt to protect you. Food may be the last thing on your mind when you have a cough, but there are several foods that can help relieve your symptoms.

Naturally, it’s best to avoid solid meals when actively coughing until things slow down; but, when you’re not actively coughing, you can try citrus fruits, berries, honey, spicy foods, and chicken soup.

Does Vitamin C Help?

Anything that is high in vitamin C (like oranges and orange juice) will surely be on the list of the greatest foods to cure a cold if you ask someone. However, you might be startled to learn that vitamin C doesn’t function the way you might anticipate.

Harvard Health notes that while taking vitamin C consistently may help lessen the severity and duration of a cold and cough by around one day, it won’t assist you much after you’re already ill. To put it another way, taking additional vitamin C when you’re well may be helpful if you do get sick, but it’s ineffective for treating a cold or cough if you’ve already got one.

But even while vitamin C might not be much of an assistance when you’re already ill, some fruits may still be beneficial for a dry cough.

According to Intermountain Healthcare, citrus oranges’ thin, white pith contains antioxidants called flavonoids that can hasten your recovery from illness. While some immune-boosting, antiviral, and anti-inflammatory fruits, like berries, won’t always alleviate your cough, they can provide you with the tools you need to put an end to it.

Spicy Food for a Cough

Speaking of a kick, spiciness in meals may also be beneficial. Capsaicin, an active ingredient found in chili peppers that are employed in food in a variety of ways (jalapenos, red pepper flakes, chili powder, and cayenne pepper), is what gives them their distinctive spiciness. Spicy meals, according to Intermountain Healthcare, might help clear your sinuses and break up mucus that might be causing your cough.

Capsaicin was the subject of a tiny study that appeared in Respiratory Medicine in January 2015 to investigate if it helped lessen cough symptoms. According to the research, capsaicin really assisted in desensitizing the neurons that alert your brain to cough, which can help reduce symptoms and coughing.

But there are a few things to remember. The first is that the reduced sensitivity was transient; it only persisted for a few hours after exposure to the capsaicin, so continuing consumption would be necessary for a long-lasting effect. It’s also difficult to establish whether consuming cayenne pepper or eating spicy dishes will have the same impact because this study only utilized pure capsaicin powder. But trying is not harmful.

A Spoonful of Honey

One of the most traditional (and affordable) home cures for a dry cough at night is honey, despite Mary Poppins’ fondness for mentioning sugar as a way to assist the medication go down. A demulcent, or a thick liquid that coats the throat and helps to alleviate discomfort, is what honey is classed as.

Demulcents are high in sugar, which causes you to produce more saliva and increases the number of times you need to swallow, according to the Department of Child and Adolescent Health and Development of the World Health Organization. Additionally, this can lessen the frequency and severity of your cough by coating the receptors that cause it.

Does science back up the advice your grandma gave you to take honey when you were ill? It does. In a March 2013 trial, honey was administered to kids who had an upper respiratory infection-related nighttime cough that persisted for more than seven days. The results were reported in the Journal of Family Practice. For the trial, some parents were instructed to give their kids 1.5 tablespoons of honey 30 minutes prior to bedtime, whereas the other parents were instructed to administer a placebo.

Compared to the placebo group, the youngsters who took the honey reported a considerable improvement in their cough. The fact that honey has none of the negative side effects associated with over-the-counter cough and cold medications is another advantage recognized by the researchers.

Coughing in Children

Two things need to be considered. First, honey should never be given to a child younger than a year old. When consumed, honey’s botulinum spores can cause a toxin to be released into the body. Because their immune systems haven’t fully matured, infants can’t properly fight against this poison, which can lead to significant sickness. Adults and children older than one year olds, however, can safely consume honey due to their established immune systems and little danger of botulism.

Another thing to keep in mind is that a child’s cough is often a defense mechanism for anything within her body. The World Health Organization acknowledges that children rarely cough for no apparent cause, but urges caregivers and parents to concentrate on treating bothersome symptoms (such as a sore throat) rather than attempting to medicate the cough.

What About Chicken Soup?

Of course, it would be silly to discuss the best food for a cough without giving a shout-out to perhaps the best soup for a cold and sore throat: chicken soup. Although you might think of chicken soup as a comfort food for the sick, there are actual advantages to drinking it when you have a cough.

But the soup does more than just offer fluids, electrolytes, and amino acids that help you stay hydrated. Soups with a broth basis can help you stop coughing by thinning out the mucus in your chest and lungs, releasing congestion, and reducing throat inflammation.

The chicken also has advantages of its own. Cysteine, an amino acid found in chicken, thins the mucus in the lungs and makes it simpler to remove. Less mucus can mean fewer bouts of coughing, since coughing is often triggered as a way to get rid of mucus that’s stuck in the chest or lungs. Lean protein, which is abundant in chicken, can help you get the extra energy you need when you’re sick.

What should you eat when you are sick?

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It may be challenging for a sick individual to get an appetite. But it’s crucial to eat and drink, especially when you’re feeling under the weather.

Different foods are effective against various illnesses. Foods that would not help someone who is feeling sick may be beneficial to someone with a sore throat.

The foods that persons with common ailments should eat and stay away from are listed in this article.

Colds and flu

What to eat when you're sick herbal tea

Cold and flu symptoms may include a sore throat, a cough, and a clogged nose. The immune system can be strengthened and inflammation and congestion can be reduced by eating the following foods.

1. Herbal teas

It’s crucial to drink enough of fluids if you have the flu or a cold. Herbal teas are cooling, and inhaling their steam can assist in clearing sinus mucous.

A cup of hot water with some ground turmeric added could help soothe a sore throat. Turmeric is thought to have antibacterial and anti-inflammatory qualities, according to research.

Natural plant substances like polyphenols, flavonoids, and catechins are widely present in tea leaves. The immune system is boosted by these. Particularly, catechins may shield Trusted Source against specific influenza virus strains.

Echinacea tea has been suggested by some as a way to reduce the duration of cold and flu symptoms. However, this effect has not yet been demonstrated. Scientific research trusts this source.

2. Honey

A bacterial infection may be the cause of a sore throat. Antimicrobials in honey are abundant and aid in the healing of several kinds of infections.

Although it shouldn’t be given to infants less than 12 months, honey may be useful in treating children’s coughs.

In a 2018 review, honey was put up against popular over-the-counter children’s cough medicines, a placebo, and no treatment.

The researchers discovered that salbutamol and diphenhydramine, two substances frequently included in cough treatments, did not appear to be as effective as honey. Dextromethorphan, another widely used component, and honey also had comparable effects.

The majority of the studies included in the study only examined 1-night acute coughs, so the results were constrained.

3. Citrus fruits and berries

Oranges, lemons, and grapefruits are just a few examples of citrus fruits that are rich in vitamin C and flavonoids. These increase immunity and reduce inflammation, both of which could aid in battling a fever.

Some studies suggest that a flavonoid called quercetin, which is also found in berries, may help to treat rhinovirus infections. The majority of common colds are brought on by this virus.

Fruit juices that are frozen and mushy can frequently relieve sore throats.

Foods to avoid

Dairy is believed by many to increase mucus production, although there is little scientific evidence to support this. Dairy may make mucus thicker, however, which can worsen sinus congestion.

Caffeine can cause dehydration, which makes congestion worse. However, some caffeinated drinks, such as tea and coffee, contain immune-boosting antioxidants, and they may be helpful in moderation.

Alcohol can dehydrate and trigger an inflammatory response, which may aggravate cold and flu symptoms.

Nausea, vomiting, and diarrhea

What to eat when you're sick ginger

The secret is to eat meals that calm the stomach when someone has one or more of these symptoms. People should feel like eating again after doing this.

1. Ginger

More research is needed to substantiate ResearchTrusted Source’s suggestion that ginger may assist to lessen the effects of nausea and vomiting.

One can create ginger tea by mixing a cup of boiling water with 1-2 tablespoons of fresh ginger. 5 minutes of ginger steeping should be followed by straining the mixture and adding some honey to taste.

Since crystallized ginger contains a lot of sugar, it should only be consumed occasionally.

Avoid bubbly ginger ale since it can aggravate an already uncomfortable stomach.

2. BRAT foods

BRAT stands for: bananas, rice, applesauce, and toast. These foods are bland and gentle on the stomach.

The diet is rich in starch and contains little fiber, which can have a binding effect on loose stools and speed up recovery from diarrhea.

Other bland foods that can be added to a BRAT diet include:

  • crackers
  • oatmeal
  • watermelon
  • boiled potatoes

A person should start slowly, sipping water regularly for the first few hours, before gently introducing other liquids, such as apple juice or broth.

If the stomach remains settled, it may be safe to try more solid BRAT foods.

Those sensitive to gluten should make sure to choose gluten-free options.

It will usually be safe to return to a more regular diet after around 48 hours.

3. Coconut water

The inflammation of the stomach lining leads to an unsettled stomach. Coconut water contains substances known as tannins, which may aid to alleviate this irritation.

Additionally rich in minerals like salt and potassium is coconut water. They can assist the body in quickly rehydrating after vomiting or diarrhea.

One study

According to Trusted Source, coconut water might hydrate you to the same extent as a sports drink. With no additional sugar, it is also healthier. It should be noted, nevertheless, that this study only had 12 participants.

Foods to avoid

Greasy foods contain high levels of fats, which are difficult to digest and can irritate the stomach, worsening nausea.

Chilies contain capsaicin, a chemical that can irritate the lining of the stomach, causing pain and discomfort.

Caffeine acts as a muscle stimulant that can cause stomach cramps and increase bowel movements.

Dairy products contain a sugar called lactose that can be difficult to digest after diarrhea, causing bloating and nausea.

Artificial sweeteners can have a laxative effect.


What to eat when you're sick oatmeal can help constipation

Increasing your fiber intake is the key to getting rid of constipation.

Either soluble or insoluble fiber exists. The water that is trapped in the soluble fiber makes the feces softer and simpler to pass. Additionally, it aids in nourishing gut flora. Insoluble fiber gives stools volume, which aids in intestinal cleansing.

Be mindful that consuming extra dietary fiber may result in greater gas. To prevent bloating, one should gradually increase consumption.

Make sure to drink lots of water because soluble fiber absorbs a lot of it.

1. Oatmeal and oat bran

A single cup of oats prepared with water has around 4 grams of fiber in it, or about 16 percent of the daily allowance for an adult.

Oatmeal solely contains the oat germ; however, oat bran also includes the fibrous husk. Bran is even healthier for digestion because it offers 5.7 grams of fiber per cup (Trusted Source).

In comparison to cooked oats, raw oats have a higher fiber content per serving and are a great addition to smoothies. When consumed raw, rolled oats are easier to digest than steel-cut oats.

When consuming dry oats, staying hydrated is crucial. Constipation will also be eased by the additional fiber found in mixed fruits.

2. Dried fruits

All fruits are rich sources of fiber, although dried fruits with the highest fiber content tend to be apricots, figs, and prunes.

These fruits also contain sorbitol, a natural laxative that encourages bowel motions by luring water into the colon.

Additionally rich in polyphenols, prunes and apricots can boost levels of good gut bacteria like Lactobacillus and Bifidobacterium in the body. The intestines are stimulated by these microorganisms.

3. Flaxseed

Flaxseed is very effective at promoting regular bowel motions because of its high soluble fiber content.

Additionally, it is a top provider of vital omega-3 fatty acids. There is some proof that omega-3 acids lessen intestinal inflammation, which can happen as a result of protracted constipation.

People should consume pre-ground flax because the seed’s outer shell cannot be absorbed. The helpful nutrients will then be absorbed by the body as a result.

You may use ground flaxseed in baking, smoothies, and oatmeal.

Feed your cold with 5 tasty foods

Any time of the year, a cold can strike, and when it does, you’ll want to get rid of the symptoms as soon as you can to avoid having them interfere with your plans for work and play. Cold medications can hasten recovery, but don’t forget that nutrition also plays a role in this. This blog explores the reasons why this is the case and lists my top ten cold-busting meals.

What impact does diet have on cold symptoms?

According to an old proverb, you should feed a cold and starve a fever. Some people would interpret this to indicate that you might at least lessen your suffering while you have a cold by nibbling to your heart’s content, but I’m sorry to report that’s not the case.

The appropriate foods to eat are crucial because, as naturopath Alfred Vogel would have noted, your body doesn’t want to be burdened with heavy, difficult-to-digest food when fighting an infection.

Additionally, if you feed a cold with greasy foods, the body won’t have the nutrition it needs to fight an infection and may instead turn to burning it off. As a result, in addition to all the other annoying cold symptoms, you can also be dealing with a fever.

Good foods to help fight your cold or flu

Numerous meals have the ability to strengthen the immune system, aiding in the prevention of colds and the flu. But even if you do contract an infection, there are several foods that can help with symptoms and hasten healing.

I understand that eating while you’re sick is the last thing you feel like doing, but eating regularly during this time is important to maintain your body well-nourished and hydrated so it can fight off illness. So what should you be eating exactly?

1) Soup

Soup is a tasty, warming dish that’s ideal on cold winter evenings however, did you know it could also be beneficial when you’re suffering from a cold or flu? 

The idea that chicken soup can cure colds may be seen by some to be an old wives’ tale but there is actually some truth behind this idea. That’s because chicken contains a substance known as carnosine which has anti-inflammatory effects. This means it can help to reduce symptoms such as a blocked nose and sore throat, particularly in the early stages of infection. That’s not all though, this delicious broth also helps to prevent dehydration whilst the steam may also reduce congestion further. 

Still, this is all well and good for those of us who are happy to eat meat but what about the vegans and vegetarians amongst us? Well, fortunately a hearty vegetable soup or stew could be just as beneficial as these are packed with the nutrients your body needs to fight off an infection. Also, the warm liquid will sooth a sore throat and ease a blocked nose in the same way that chicken soup does. 

I realise that when you’re not feeling well you don’t often feel like venturing out the house never mind getting into the kitchen to whip up bowl of soup. However, you’ll feel the benefits from a dish like this so why not keep some in your freezer in case of emergencies? Alternatively, ask those around you for a favour – can they cook up some soup to help you feel better? Our Easy Spicy Sweet Potato Soup is a great option as it takes just 15 minutes to cook and is made from 8 simple ingredients. So, even if your partner or friend is no Gordon Ramsey they should be able to manage this!

Top tip: Garlic supports the immune system so add a few extra cloves to your recipe for an extra boost!  

2) Seeds

Because of their high zinc concentration, foods like pumpkin and sesame seeds make a nutritious snack while also boosting the immune system. According to studies, zinc may shorten the duration of colds when taken within 24 hours of the onset of symptoms.

But if you don’t like seeds, there are plenty of other foods that are high in zinc that you can eat to increase your intake, including oysters, poultry, beans, almonds, kale, and whole grains.

Top tip: try our pumpkin spice breakfast bars for an immune-boosting snack!

3) Spicy foods

Spicy meals may make your eyes wet, but they can really be beneficial when you have a cold. Because they temporarily widen the nasal passages, congestion is reduced as a result of easier mucus flow.

When it comes to ingesting spice, there are several options available. Hot sauce, wasabi, peppers, and chilli all have the impacts I just mentioned. However, you can once more refer to our culinary hub for ideas if you’re seeking for a recipe recommendation. Our filling Spicy Bean Hot Pot is full of vitamins and minerals, vegetables, spices, and pulses—exactly what you need when you’re feeling under the weather.

Top tip – spicy foods have a tendency to upset stomachs which isn’t good when you are already feeling the worse for wear so be careful not to over-do it with the hot sauce!

4) Bananas

Your vitamin and mineral levels drop when you have a fever and vomiting due to an infection. Bananas can therefore aid to replenish stockpiles because they contain potassium, B vitamins, magnesium, and a variety of other minerals. Vitamin B6 is particularly helpful since it improves the immune system’s ability to fight infection.

Top tip: add some banana to a homemade smoothie to gain even more nutrients!

5) Spinach

The immune system also needs vitamin A, which is found in large quantities in spinach. This vitamin strengthens the mucous membranes to combat issues like a runny or blocked nose while also giving the immune system a boost.

Top tip: sweet potatoes, carrots and squash also contain vitamin A so you could try mixing all three with spices and chopped tomatoes to make a vegetable curry.

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