The best fruits for cold and flu include apples, blackberries , and beets . These fruits provide antioxidants to neutralize free radicals, boost your immune system, and more. Include these in your diet when you feel like you have a cold or the flu, and also at other times of the year as they help keep your body running smoothly. best fruits for cold and flu, like Kiwi fruit, lemon, papaya,
strawberry, banana and so on. These immune-boosting foods are among some of the most immune-boosting foods that you can consume to modulate your immunity and often act as a preventative medicine There are various food which boost the immune system and help in fighting off various ailments, diseases and infections. There are certain ways to up their immune-boosting
power by fermenting, boiling or cooking for a long time. The health benefits of fruits are significant: they contain fiber, vitamins and water. The fiber and vitamins help in digestion as well as makes the skin glowing. Fruits also can decrease the risk of diseases, cure cancer and also improve your heart health. eating a fruit daily can had lot of health benefits. there are tons of fruits in the market. but choosing a fruits is not easy.
Best Fruits For Cold And Flu
In conclusion, those are the fruits best for cold and flu. The top three fruits that I would recommend to help combat this nasty infection are: Prunes, Strawberries and Grapes. Cold and flu season is approaching. As you already know (and as your mother told you so many times) fruits are good for our body. What kinds of fruits we should eat when we have a cold depends on what kind of cold we have.
When a person is sick, they may find it difficult to develop an appetite. However, it is important to receive nourishment and stay hydrated, especially when feeling unwell.
Different types of food can combat different types of illness. A person with a sore throat may benefit from foods that would not help someone who feels nauseous.
In this article, we provide a list of foods to eat and avoid for people with common illnesses.
Colds and flu
A blocked nose, a cough, and a sore throat are common symptoms of colds and flu. The following foods can help to ease congestion and inflammation and boost the immune system.
1. Herbal teas
When experiencing cold and flu symptoms, it is important to stay hydrated. Herbal teas are refreshing, and breathing in their steam can help to clear mucus from the sinuses.
Adding ground turmeric to a cup of hot water may help to relieve a sore throat. Research suggests that turmeric has both anti-inflammatoryTrusted Source and antisepticTrusted Source properties.
Tea leaves are abundant in natural plant compounds, such as polyphenols, flavonoids, and catechins. These stimulate the immune system. Catechins, in particular, may protectTrusted Source against certain types of influenza virus.
Some people recommend drinking Echinacea tea to shorten the duration of cold and flu symptoms. However, this effect has yet to be provenTrusted Source by scientific research.
2. Honey
A sore throat can be caused by a bacterial infection. Honey is rich in antimicrobials that help to clear these types of infection.
Honey may also be effective in treating children’s coughs, though it should not be given to infants under 12 months of age.
A review published in 2018 compared honey with common over-the-counter children’s cough remedies, a placebo, and no treatment.
The authors found that honey appeared to be more effective than diphenhydramine and salbutamol, which are drugs often used in cough medicines. Honey also produced similar results as dextromethorphan, another common ingredient.
The results were limited, however, as most studies in the review only looked at 1-night acute coughs.
3. Citrus fruits and berries
Citrus fruits, such as oranges, lemons, and grapefruits, contain high levels of flavonoids and vitamin C. These decrease inflammation and boost immunity, which may help to fight a fever.
Some studies suggest that a flavonoid called quercetin, which is also found in berries, may help to treat rhinovirus infections. This virus is responsible for the majority of common colds.
Frozen, slushy fruit juices can often help to soothe a sore throat.
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
When someone has one or more of these symptoms, the key is to eat foods that settle the stomach. Doing so should help people to regain their appetite.
1. Ginger
ResearchTrusted Source suggests that ginger could help to reduce the effects of nausea and vomiting, although more studies are required to confirm these findings.
A person can make ginger tea by adding 1–2 teaspoons of fresh ginger to a cup of hot water. Steep the ginger for 5 minutes before straining the mixture and sweetening it with a little honey.
Crystallized ginger should be eaten in moderation, due to its high sugar content.
Avoid fizzy ginger ale, as this can further irritate an upset 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
An upset stomach occurs when the stomach lining becomes inflamed. Compounds called tannins that are present in coconut water may helpTrusted Source to reduce this inflammation.
Coconut water is also high in minerals such as sodium and potassium. They can help the body to rehydrate quickly after diarrhea or vomiting.
One studyTrusted Source found that coconut water may provide the same level of hydration as a sports drink. It is also more healthful, containing no added sugar. However, it is worth noting that this study only included 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.
Constipation
The key to relieving constipation is to increase fiber intake.
Fiber is either soluble or insoluble. Soluble fiber traps water in the stools, making them softer and easier to pass. It also helps to nourish gut bacteria. Insoluble fiber adds bulk to stools, helping to clear the intestines.
Be aware that eating more dietary fiber can cause excess gas. A person should increase their intake gradually to avoid bloating.
Soluble fiber also absorbs a lot of water, so be sure to drink plenty.
1. Oatmeal and oat bran
A single cup of oatmeal made with water contains about 4 gramsTrusted Source of fiber, around 16 percent of an adult’s recommended daily intakeTrusted Source.
While oatmeal only contains the germ of the oat, oat bran contains the fibrous husk as well. Because of this, it provides 5.7 gramsTrusted Source of fiber per cup, so bran is even better for digestion.
Raw oats contain more fiber per serving than cooked oats and make an excellent addition to smoothies. Rolled oats are digested more easily than steel-cut oats when in the raw form.
It is important to stay hydrated when eating dry oats. The extra fiber from blended fruits will also help to relieve constipation.
2. Dried fruits
All fruits are good sources of fiber, but dried fruits, such as apricots, figs, and prunes, typically contain the highest levels.
These fruits also contain a natural laxative known as sorbitol, which promotes bowel movements by drawing waterTrusted Source into the intestines.
Prunes and apricots also contain polyphenols, which can increaseTrusted Source the amount of healthful gut bacteria, such as Lactobacillus and Bifidobacterium. These bacteria help to stimulate the intestines.
3. Flaxseed
Due to its high soluble fiber content, flaxseed is particularly good at supporting regular bowel movements.
It is also an excellent source of omega-3 essential fatty acids. There is some evidenceTrusted Source that omega-3 acids reduce bowel inflammation, which can occur after prolonged constipation.
The outer shell of the seed cannot be digested, so people should eat pre-ground flax. This will allow the body to absorb the beneficial nutrients.
Ground flaxseed can be added to porridge and smoothies or used in baking.
What to Eat — and Avoid — When You Have a Cold
Chicken Soup
You should have some, and not just because Mom says so. Studies shows it clears nasal passages and congestion better than other hot liquids. It also has an anti-inflammatory effect that may help your cold symptoms.
Citrus
You’ve heard it before: To avoid colds, get plenty of vitamin C. Truth is, it won’t keep most of us from catching one. (It may help if you’re around people who get sick often, like at a day care.) But if you get a lot of it right before you notice symptoms, it may make you feel better and help you get rid of a cold faster. Oranges, lemons, limes — they’re all sources of vitamin C and can be tasty, too.
Germ Fighters
Kale, broccoli, cranberries, green tea, red onions, blueberries: What do these have in common? All have an antioxidant called quercetin that may help you fight the common cold. The research here is pretty new, but they may be on to something.
Bring the Heat
They won’t help you kick your cold, but chili peppers can clear out your nasal passages, and that can make you feel better. They have something called capsaicin, which studies show may help with your stuffy head.
Ginger
A cup of fresh, hot ginger tea may seem to be just the thing you need when you’re nursing a cold. It helps lclear congestion and soothe your throat. And some studies show this spicy root may help prevent the common cold by blocking the virus.
Immune-Boosting Foods
Immune-boosting foods help the body boost its defenses and fight off illness; they may help in preventing illnesses and also allow you to better manage chronic conditions. Most people would think that the cold and flu season is the time when immunity is highest. Nothing could be further from the truth. In fact, the time of year when your immune system is at highest strength is when you are least likely to catch a cold! In other words, at all times of year you have the potential to be perfectly healthy and free of disease.
As cold and flu season approaches and COVID-19 infections continue to spike, we’re all on heightened alert. While the best thing you can do to prevent illness is to wash your hands (and get your annual flu shot!), some foods can help to boost your health and immunity.
The 17 immune-boosting foods we’ve listed below can help strengthen your body’s natural defense system. And while you’re keeping yourself healthy, be sure to avoid these 40 habits that make you sick and fat.
1. Ginger tea
When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers summarized that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu. Because inflammation can affect your body’s immune response, anti-inflammatory ginger can play a key role in boosting your immunity.
2. Oranges
Oranges are packed with vitamin C, an essential nutrient when you’re feeling under the weather. According to a review conducted by the National Centre for Epidemiology and Population Health, at the Australian National University, vitamin C is helpful in preventing the common cold for people exposed to sickness-inducing environments, such as cold weather, and can help lower the duration and severity of a cold.
3. Water
When you’re feeling sick, good ol’ H2O can be one of the most helpful drinks to sip. Staying hydrated can help loosen trapped mucus. Try drinking at least the recommended eight glasses of water a day to keep yourself fully hydrated since we tend to lose more fluids when we’re sick.
4. Greek yogurt
Greek yogurt is filled with sickness-fighting probiotics and is packed with more protein than regular yogurt. A meta-analysis published in the journal Korean Journal of Family Medicine found that probiotics can help to prevent and treat the common cold. The researchers discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food.
5. Blueberries
Blueberries are filled with antioxidants that can help treat and prevent coughs and colds. According to research conducted by the University of Auckland, consuming flavonoids — a class of antioxidants found in blueberries — made adults 33 percent less likely to catch a cold than those who did not eat flavonoid-rich foods or supplements daily.
6. Ginseng tea
Ginseng tea is popular for more reasons than its delicious taste. Namely, the tea has been used as a treatment for upper respiratory tract infections (aka the common cold). A review published in the Canadian Medical Association Journal noted that ginseng has been shown to significantly reduce the symptoms of colds and influenza. However, the researchers noted that more research needs to be conducted to fully support ginseng’s immunity-boosting claims.
7. Tomatoes
Tomatoes are also a great food to eat when you’re sick due to their high concentration of vitamin C. Just one medium tomato contains a little over 16 milligrams of vitamin C, which is a proven fuel to your body’s immune system.
In a German study published by Medizinische Monatsschrift fur Pharmazeuten, vitamin C was shown to be a vital part of the strength of the body’s phagocytes and t-cells, two major components of the immune system. The researchers also noted that a deficiency in this nutrient can lead to a weaker immune system and a lower resistance to certain pathogens that can lead to illness.
8. Wild salmon
Wild salmon is filled with zinc, a nutrient that has been proven to assist with reducing common cold symptoms. If you want your family, and especially your children, to avoid a cold this winter season, then you should be giving them zinc-rich foods.
The Journal of Family Practice published a study examining the effects of zinc on the common cold in children ages 1 to 10 years old. Researchers found that zinc, in comparison to a placebo, significantly reduced the severity and duration of symptoms when taken within 24 hours of the onset of cold symptoms.The researchers noted another trial involving children ages 6.5 to 10 years old proved zinc to also be a helpful component in preventing that cold. The children who took 15 mg of zinc daily for seven months were found to be significantly less likely to catch a cold during flu season in comparison to those in the control group.
9. Dark chocolate
Believe it or not, dark chocolate can be extremely helpful in fighting off of a cold. Dark chocolate contains a heavy concentration of theobromine, an antioxidant that has been proven to alleviate coughing. A study published in Frontiers in Pharmacology found that theobromine is helpful in suppressing cough symptoms for people with bronchitis, but notes that more research needs to be done to fully confirm their findings.
10. Broccoli
University of California in Los Angeles researchers reported broccoli can be a great addition to your diet if you’re trying to prevent a cold. Broccoli and other cruciferous vegetables were proven to help boost immunity, according to the study. Researchers claim that sulforaphane, a chemical in the vegetable, switches on antioxidant genes and enzymes in specific immune cells, which combat free radicals in your body and prevent you from getting sick.
Health Benefits Of Fruits
We are going to take a look at some health benefits of fruits and vegetables such as antioxidants, disease prevention, improve digestion and increase energy. Extracted from the bark and twigs of plants, herbs are known to possess pharmacological properties. Some of the common plants that can provide herbal medicine are described below. Fruits have a number of health benefits including their ability to help in detoxification, weight loss, and lowering cholesterol. These health benefits will be discussed in the following article.
1. Boost Energy
When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes often eat fruit during and after exercise and why diets for pregnant mothers almost always involve fruits.
2. Heart Health
Fruits like apricot, apple, banana, cantaloupe, berries, grapefruit, and orange are great for protecting your heart as they are rich in flavonoids, carotenoids, fiber, potassium, and magnesium. Fruits also contain vitamins like vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, and folate, all of which aid in regulating cholesterol levels and preventing diseases like stroke, atherosclerosis, and heart attack.
3. Diabetes
Type 2 diabetes is a condition troubling a majority of people around the globe. While fruits are healthy for everyone, the ones with greater carb content are not recommended for diabetics. Fruits like apple, avocado, cherry, banana, orange, peach, plum, etc., have a low glycemic index (GI) – less than 55, and they help in controlling the blood sugar levels. Also, processed and canned fruits are not healthy as they contain artificial sweeteners, so always eat fresh fruits to reap maximum benefits.
4. Cancer
Vitamin-rich fruits are great for prevention and treatment of many types of cancer like liver cancer and breast cancer. These include soursop, goji berry, camu camu and citrus fruits like oranges, tangerines, etc., When consumed regularly, fruits have the ability to show hepatoprotective properties which help in driving away cancer.
5. Blood Pressure
Potassium-rich fruits like banana, apple, melons, plums, pear, apricots, and mango help in lowering hypertension. This mineral has been connected to regulating blood pressure owing to its vasodilating properties.
6. Kidney Stones
Fruits are rich in vitamin C, which helps in treating kidney stones. Citrus fruits like oranges and lemons are great for reducing your chances of suffering from kidney stones. Also, fruits are low in sodium, which is great news for people suffering from the painful condition.
7. Bone Health
Fruits like grapefruit and orange are rich in calcium and vitamin K, both of which aid in maintaining healthy bones and also help improve the bone mineral density.
8. Prevent Diseases
The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals, and the countless micro and macronutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes, and other chronic diseases. Some fruits like bananas contain vital chemicals such as potassium, which helps prevent strokes, high blood pressure, and anxiety. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fiber in them, which helps keep your digestive tract clean and your weight under control.
9. Aid in Digestion
Fibrous fruits aid the digestive process in the body. The skin of some fruits is also rich in dietary fiber, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. In those cases, the edible part of the flesh within the skin has plenty of fiber as well.
The fiber content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidemia and hypertension, diabetes mellitus and obesity. Owing to this fibrous composition, fruits also have anti-carcinogenic properties and are known to prevent colon cancer and fight bowel irregularity disorders.
10. Weight Loss
Once you start including a significant amount of fruits in your diet, you will begin to see that your weight is being controlled and your health is improving. However, fruits alone cannot reduce your weight. You also need to exercise regularly.
Many surveys done in America showed effective weight reduction after fruits were included in the family’s diet. Dr. Joanne L. Slavin from the Department of Food Science and Nutrition, University of Minnesota, suggests that a person who habitually eats fruits will be less inclined to have snacks and junk foods between meals that hardly have any nutritional value. Also, fruits are composed of 90-95% water, having a powerful diuretic effect on your body, thereby flushing out the nitrogenous wastes and unwanted toxins from the body.
One example of this is lychee, a fruit that is a great laxative with a negligible amount of calories, and no saturated fats or cholesterol. It also helps to cut down excess body weight. Except for a few fruits like coconuts, avocados, and olives, fruits are usually fat-free.