10 Foods and Drinks to Soothe Flu Symptoms

SKĐS - Some foods can help reduce flu symptoms, boost immunity and support faster recovery.

1. Warm water

Content

• 1. Warm water
• 2. Chicken and vegetable soup
• 3. Garlic can help reduce flu symptoms
• 4. Orange juice and other sources of vitamin C
• 5. Green leafy vegetables
• 6. Honey
• 7. Ginger and turmeric
• 8. Lean protein
• 9. Greek yogurt
• 10. Caffeine-free herbal tea

Flu can easily cause dehydration due to fever, diarrhea, or vomiting. Drinking enough water is essential to replace lost fluids and electrolytes, and to support the body's biochemical reactions. Warm water can help soothe the throat and upper respiratory tract with its heat.

Studies show that warm drinks are more effective at relieving nasal congestion, coughing, sneezing, and fatigue than room temperature water.

2. Chicken and vegetable soup

Chicken soup has long been considered a "folk medicine" to reduce inflammation, boost immunity and aid recovery. The protein from the chicken helps maintain muscle, while the vegetables provide the vitamins and minerals the body needs to fight viruses. The small amount of carbohydrates in the soup helps replenish the body's energy.

Bean soup is also a good choice because it contains vegetable protein and fiber, which helps the body recover faster and maintain digestive health. Consuming warm soup also helps relieve nasal congestion due to the steam, and is easier to digest when the body is tired.

Chicken soup and vegetable soup can help relieve flu symptoms.

3. Garlic can help reduce flu symptoms

Garlic has antibacterial and anti-inflammatory properties and may enhance the activity of immune cells such as T cells and macrophages, helping to reduce the severity of flu symptoms. Although clinical evidence is limited, adding garlic to the diet is considered safe and supports immune health.

4. Orange juice and other sources of vitamin C

Vitamin C is a powerful antioxidant that helps boost immunity, fight infections, and shorten the duration of illnesses. Research shows that adding vitamin C to your daily diet can reduce the severity and duration of the flu.

Food sources rich in vitamin C include oranges, grapefruit, kiwi, potatoes, bell peppers, broccoli, Brussels sprouts, strawberries, tomatoes, and cantaloupe.

Adding vitamin C to your daily diet may reduce the severity and duration of the flu.

5. Green leafy vegetables

Green leafy vegetables such as spinach, kale, and cabbage are rich sources of vitamins A, C, and K, and minerals such as iron, which play an important role in boosting immune cell production and maintaining effective immune function. These nutrients help the body fight viruses and reduce the severity of flu symptoms.

When the body is tired or digestion is poor, it is better to cook vegetables lightly instead of eating them raw to make them easier to digest, while still retaining most of the nutritional value. In addition, green leafy vegetables also provide fiber and antioxidants, which help reduce inflammation, support intestinal function and maintain microflora balance.

Incorporating green leafy vegetables into meals such as soups, light stir-fries or smoothies helps add vitamins and minerals, supporting a faster recovery from the flu.

6. Honey

Honey has antibacterial, anti-inflammatory and throat-soothing properties that help relieve uncomfortable symptoms such as cough, sore throat and nasal congestion associated with the flu. Many clinical studies have shown that honey can reduce the frequency and severity of coughs and also promote better sleep by soothing the respiratory tract.

Honey can be used directly or mixed with warm water or herbal tea to increase the effectiveness of soothing the throat and moisturizing the respiratory tract.

Note that children under 1 year old should not use honey due to the risk of botulism poisoning. In addition, people who are controlling their blood sugar should use it in moderation, combined with a balanced diet to ensure optimal health benefits.

Honey has antibacterial, anti-inflammatory and throat-soothing properties that help relieve uncomfortable symptoms like cough, sore throat and stuffy nose when you have the flu.

7. Ginger and turmeric

Ginger has antibacterial properties, while curcumin from turmeric is an anti-inflammatory and antioxidant, helping to reduce inflammation in the respiratory tract and boost immunity. This spice can be added to tea, soups or daily dishes. Pregnant women, nursing mothers or people taking blood thinning medications should consult their doctor before using dietary supplements.

Ginger has antibacterial properties, while curcumin from turmeric has anti-inflammatory and antioxidant properties, helping to reduce respiratory inflammation and improve immunity.

8. Lean protein

Protein is important for maintaining muscle mass, supporting immune function, and increasing the body's ability to recover from illness. During the flu season, adding lean protein such as skinless poultry, fish, beans, tofu, or low-fat dairy products provides the amino acids needed for cell regeneration and antibody production, while maintaining muscle strength when the body is less active.

Avoid proteins high in saturated fat or fried foods, as they can slow digestion, cause intestinal discomfort, and put pressure on the immune system. Combining lean proteins with vegetables and whole grains helps the body absorb nutrients more effectively, supports faster recovery, and reduces the risk of prolonged fatigue after the flu.

9. Greek yogurt

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Greek yogurt is rich in protein and probiotics, which help balance gut bacteria, improve digestion, and support immune function. Choose low-fat, low-sugar (under 10g/serving) varieties to both supplement probiotics and make it easy to digest, avoiding increased blood sugar or stomach upset when you have the flu.

Maintaining a healthy gut microbiome plays an important role in enhancing the immune response in the respiratory tract, helping the body fight viruses and reducing the risk of prolonged flu symptoms.

At the same time, the protein in Greek yogurt also helps maintain muscle and provides the body with the necessary energy when it has the flu, helping the recovery process take place more quickly.

10. Caffeine-free herbal tea

Herbal teas such as chamomile, peppermint, licorice, or rooibos are rich in polyphenols, which have anti-inflammatory and antioxidant properties, helping to reduce inflammation and support the body in fighting pathogens. These teas help soothe the throat, reduce nasal congestion, and support the upper respiratory tract. Drinking herbal teas also helps maintain the body's water balance, limiting dehydration when suffering from fever or cough.

Additionally, the natural relaxing properties of tea help improve sleep quality, which in turn boosts the immune system. This is an ideal addition to your flu diet, helping to reduce symptoms and support overall health recovery.

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