As many of us battle colds and other winter viruses, we’re taking a look at the useful foods we can eat to ease our sore throats and help us recover.
From chicken soup to honey, yoghurt, ginger, and eggs, so many of our foods can support our body’s immune system this winter.
What could we eat for a speedy recovery?
Broth – For maximum hydration and comfort, drink broth to help you recover. It soothes your throat, helps you clear congestion, and gives your body the nutrients you need to fight off infection. Chicken soup is often the favourite broth to make for someone under the weather because chicken contains cysteine, an amino acid that helps break up mucus.
Leafy greens – An excellent source of fibre and a powerful antioxidant called quercetin. This will help you fight off your cold.
Ginger – Known for its anti-inflammatory properties, it’s great for helping to soothe a sore throat. Try a sweetened ginger tea to relieve a cough and give you a little energy.
Lemon – Lemon is rich in vitamin C and helps boost the immune system. Lemon water helps to detoxify the body while drinking honey and lemon soothes the throat. You can also get excellent vitamin C levels from other citrus fruits like oranges and limes.
Garlic – Garlic is rich in allicin, something that has anti microbial properties. Eating garlic is said to help reduce the severity of cold symptoms.
Honey – Raw honey acts as a cough suppressant and it’s very effective in soothing a sore throat. Take a spoonful of raw honey before bedtime to help you sleep. Honey also has anti microbial properties that help fight off infections.
Yoghurt – Live yoghurt is filled with probiotics that help your gut health and feed your hardworking immune system.
Avocado – Full of healthy fats and vitamins C, E, and B6, avocados support your immune system and are gentle on the stomach.
Oily fish – An excellent source of omega 3 fatty acids and protein to help your immune system keep working. Salmon, mackerel, or tuna are good ingredients to help you recover.
Eggs – High in vitamin D, zinc, and protein, eggs are easy on the stomach and packed full of useful nut for your body. Zinc and vitamin D help to keep your immune system working and protein helps your body’s natural repair process.
Turmeric – Turmeric is an effective remedy for cough and cold symptoms and it’s anti inflammatory and antioxidant. A warm drink of turmeric, ginger, and honey gives you relief from coughs and colds.
Pineapple – This fruit contains an enzyme called bromelian that could help suppress coughs and loosen mucus.
Green tea – Not only does this help soothe your throat and help you stay hydrated, it’s also packed full of antioxidants. Add a little honey for an added energy boost.
Pumpkin seeds – These seeds are rich in zinc which helps the body fight infections, so add them to your soups, salads, and cereals.
Kiwi fruits – They are packed with vitamin C and antioxidants so they’re the perfect fruits to support your recovery from a cold.
Almonds – Full of vitamin E, almonds support your body’s immune system and give you energy. An ideal snack.
Vegetable juices – Make a morning smoothie from carrot, beetroot, and spinach and get all the goodness of their juices and fibre from the pulp. They’re rich in vitamins, especially A and C.
Take a look at the comforting winter dishes we create in our sample menus.
