Colds and flu: What to eat and drink for a speedy recovery
Fruit and veg smoothies
You need to drink to stay hydrated and if you’re not hungry, a simple smoothie can be an easy way to get some vitamins, carbohydrates and fluids into your body. Use any fruit or vegetables you like as long as they are fresh or frozen. Preserved fruit and pasteurised fruit juices can also provide valuable nutrients, so there’s no need to avoid them.
Citrus fruit is great for vitamin C, bananas for minerals and sweetness, berries for lots of antioxidants, green leafy vegetables for vitamins and minerals and apples and pears for vitamins and antioxidants. You can add a spoonful of nut butter or tahini for added nutrition and a chunk of ginger for flavour.
Lemon and ginger tea
Ginger may help settle an upset stomach and has anti-inflammatory properties, although evidence that it eases breathing or treats colds and flu is limited. Lemon adds a bit of vitamin C and flavour. Take about a teaspoon-sized chunk of fresh ginger, peel and chop (or grate) it finely, put it in a cup and pour boiling water over – don’t remove the ginger pieces. You can add lemon juice and a natural sweetener if that’s your fancy.
Lentil soup or dahl
Protein, minerals and salts are important to help your body to recover. A simple lentil soup or dahl gives you exactly that and more – lentils for healthy protein, carbohydrates and minerals; vegetables for vitamins; garlic and onions contain compounds with antibacterial properties, although evidence that eating them helps fight infections in the body is limited. You can also add powerful spices, such as turmeric, ginger and oregano as they may help combat inflammation and clear congestion. Use whatever vegetables and type of lentils you have! Throw it all in one pot with spices and whatever additions you might fancy and let it simmer – minimum effort, maximum effect!
Garlic and onions
Both contain antioxidants and sulphur-containing compounds that may have health benefits. However, if you don’t regularly use garlic and onions, use small amounts as bigger helpings might make your stomach feel a bit uncomfortable. Some people swear by munching raw garlic cloves but if you’re not used to it, start small – try making a vegetable soup with onions and press raw garlic into it.
If you live with animal friends, be careful – never give onion or garlic to dogs and cats because it’s toxic for them, even in very small amounts.
Bananas
Bananas are a great food when you’re ill – a good source of energy, some vitamins and minerals and even a bit of protein! If you have a sore throat, slice a couple of bananas and freeze them (they freeze very fast). Put the frozen chunks in a blender, maybe with a handful of berries, and voila, you have a delicious ice-cream – soothing for your throat and also nutritious!
Herbal tea
You need to drink plenty of fluids when you’re ill and whilst you’re at it, you may as well get some herbal help. Some people find herbal teas soothing. Thyme is traditionally used for coughs, while fennel and liquorice have traditional uses for digestive complaints. Think ahead and get a box of these herbal teas while you’re feeling fit and healthy so they’re on hand when the bugs strike.
Mint tea is another lifesaver – helps to cool your throat and calm your stomach – and if it’s fresh, even better!
Porridge
Humble porridge can be the greatest ‘get better’ meal there is – easy to digest, full of vitamins and minerals, healthy carbohydrates, fats and protein. You don’t even need to have plant milk at hand, just boil oats in water until the porridge becomes creamy, add raisins or currants, other dried or fresh fruits, nuts and seeds. If you want to go easy on your stomach, add a finely diced apple when boiling the oats – it makes the porridge softer which may be easier on your digestion. If you don’t feel like hot porridge, you can still get the benefits by making overnight oats.
Extra help?
Some people take large doses of vitamin C but that generally doesn’t help prevent colds and starting supplements after symptoms begin hasn’t been shown to consistently shorten them. Taking more than 1,000 mg daily – which is easy to achieve with supplements – can lead to stomach pain, diarrhoea and/or flatulence. We certainly need vitamin C but it’s best to rely on a varied diet which contains natural sources such as citrus fruit, pineapple, cantaloupe melon, strawberries, raspberries, blueberries, blackcurrants, kiwi, mango, broccoli, Brussels sprouts, cabbage, cauliflower, kale, fresh spinach, spring greens, tomatoes, peppers and even potatoes!
Speaking of vitamins, don’t forget to take a vitamin B12 supplement as it is essential – people following a vegan diet need a regular and reliable source of vitamin B12. It is recommended that everyone in the UK should consider taking a vitamin D supplement during autumn and winter. Neither vitamin is a specific treatment for colds or flu but keeping your levels topped up may help you bounce back.
About the author
Veronika Prošek Charvátová
Veronika Prošek Charvátová MSc is a biologist and Viva! Health researcher. Veronika has spent years uncovering the links between nutrition and good health and is an expert on plant-based diets.