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The 10 essential foods to eat

when we are sick


Last week we saw how to overcome winter illnesses, today we are going to see the 10 foods that must be eaten to keep the figure and especially to resist this cold.

1. Chicken soup

It is not only a grandmother's remedy rich in vitamins and minerals, but chicken soup is the one that clears the nasal passage and congestion the best compared to other hot liquids .
Low in calories, when your body is sick it needs protein and those nutrients that chicken soup provides. It also has an anti-inflammatory effect which can help your cold symptoms.
Also ideal if you have a fever. Indeed, in this case, our body needs more fluids. It is also a natural decongestant, and the soup can block cells causing coughs and a stuffy nose.

Do not forget to add garlic or onion, which are rich in allicin: a powerful antibacterial.

Garlic can have a lot of health benefits. For centuries it has been used as a medicinal herb and has antifungal (fungal infection), antiviral and antibacterial effects.
Many studies have shown that people who take garlic get less sick than people who don't.

2. The broths    

Like chicken soup, broths are a great source of hydration when we are sick.

Vary the flavors of your broth, consume it hot, to have the natural decongestant effect. If your stomach is upset and you can't keep solid foods on, enjoy a good homemade broth.

However if you do not have the time, buy them but pay attention to the salt intake that it brings: read the label in particular the line "  sodium  ".
Shirataki broth recipe

Ingredients :
1 packet of shirataki
6 Paris mushrooms
300 g of chicken breasts
2 pods  garlic
Fresh ginger
1 handful of fresh soybeans
1 liter of homemade vegetable broth
Chopped coriander 

- Slice the mushrooms into slices
- Pour the broth into a saucepan and add the mushrooms, then the garlic, and ginger.
- Simmer for 10 minutes on low heat.
- On the other side, steam the chicken and cut it into thin slices
- Boil some water and pass the shiratakis for a minute and drain them.
- Add them with the chicken strips in the broth and cook for a good 5 minutes.  Finish with bean sprouts and spices.
- Easy and light recipes and ...  Enjoy your meal :-)

3.  Hot water-lemon-honey: Grandmother's herbal remedy

Lemon is not only ideal for prevention but also to comfort you from your ailments.
We know that to avoid the cold you need to get a lot of vitamins, especially vitamin C.

If you are sick, before getting under the covers, drink grandmother's herbal tea: made from lemon, honey and water.

Lemon is an antiseptic and will do your throat a lot of good.
As for honey , it calms coughs, rich in trace elements and relieves your throat. It has powerful antibacterials, thanks to its high content of antimicrobials. The Egyptians used honey as a wound dressing because it has strong antibacterial effects.
Finally , hot water acts as a natural decongestant and helps cleanse the sinuses of mucus, just like soup.

4. The Germans

Kale, broccoli, spinach, cranberries, green tea, red onions, blueberries: they all have one thing in common. All of them have an antioxidant called quercetin which can help you fight colds.
Quercetin is one of the flavonoids. These are pigments that give fruits and vegetables their color. These compounds naturally present in plants have many effects on the body, the main one being to strengthen the wall of capillaries (the smallest blood vessels) and reduce their permeability. Quercetin has antioxidant, anti-inflammatory and antihistamine (anti allergic) properties.

Green vegetables have the advantage of being high in fiber and nutrients and leafy vegetables are used for their antibacterial properties. If you want a quick dinner, make an omelet with spinach or kale. Meal packed with nutrients and high in protein.

5. Bring on the heat

To clean the nasal passage, peppers and chili peppers will help you feel better. They are rich in capsaicin. The latter is a compound that binds to receptors on nerve fibers that transmit pain and that explains the effects on the tissues that line our mouths.

Be careful not to eat too much spicy food, the opposite effect could occur.

6. Ginger

Don't wait until you are sick to drink it, but fresh ginger in your hot drink is ideal.
This spicy root can prevent colds by blocking the virus. This plant native to Asia is most recognized for its anti-nausea effects. It is very effective for pregnant women who suffer from nausea during their pregnancy.

What's more, ginger acts as a non-steroidal and anti-inflammatory drug. It has also been shown to have antioxidant, antimicrobial and anti-cancer effects.



    550 ml boiling water
    1 organic lemon, sliced
    2 cm peeled and sliced ginger
    ⅛ c. teaspoon ground turmeric
    2 tbsp. 1/2 teaspoon honey (optional)


    Bring the water to a boil.
    remove from the heat and add the lemon, ginger and turmeric.
    Let it steep for 30 minutes.
    Filter and drink at room temperature or reheated if it remains for tomorrow.

Be careful not to use the aroma of ginger but buy the real ginger! 
7. Dairy products

Milk, ice cream, cheese or yogurt. Many people denounce these foods because they supposedly thicken the mucus. However, studies have denied this adage and have proven that the consumption of dairy products does not cause any change in congestion , mucus production, cough ... So if you want to consume a milk to soothe your throat: do not hesitate any longer. and eat them cold.
For example, bet on yogurts which are: easy to eat, good source of calories, protein, vitamins and minerals.

8. Bananas:

Ideal when you have a stomach ache or are nauseous, bananas are the number 1 fruit to eat . Easy to chew, they contain soluble fiber that will help relieve diarrhea.

If you feel nauseous, remember BRCC: Bananas, Rice, Applesauce and Carrots.

9. Salmon

Salmon is one of the best sources of protein to eat when we are sick. Maybe cook in different ways according to taste, filled with protein and sweet, whatever your body needs.
It is rich in omega-3s,  which have powerful anti-inflammatory effects.
Let's not forget that vitamin D plays a role in immune function and that salmon is a good source.

10. Oatmeal

Oatmeal provides what we need when we are sick: easy to eat, pleasant to the taste, they provide vitamins, proteins and minerals that we need to boost our immune system.

They are rich in beta-glucan, soluble fiber, activator of immune cells, which helps reduce inflammation of the belly.

Read labels carefully and avoid buying artificial flavored oatmeal with a lot of added sugar. Buy them plain and if necessary add honey.

The drinks

Do not hesitate to consume liquid: any kind of drink will be beneficial to you.
However, avoid caffeine and alcohol which dry out the throat.


A person who eats a good diet (consuming foods high in vitamins, minerals, and fiber) gets less sick than a person who eats a diet high in sugars and fats.
It is important to drink fluids and eat a healthy diet of fruits and vegetables to feel better and heal faster when you are sick.
If you are sick, don't go for the sugary and fatty foods, adding sugar will weaken your immune system and cause inflammation. As for fatty foods, they are difficult to digest and torture your stomach.
Drink plenty of fluids to rehydrate yourself and lower fever if needed. Remember, there is not ONE food that can cure you, but vary the foods (and recipes) seen in this article to boost your immune system and relieve some symptoms.

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