Associate Professor, Doctor Lam Vinh Nien, Head of the Department of Nutrition and Dietetics at the University Medical Center of Ho Chi Minh City, said that nutrition plays an important role in boosting immunity and improving recovery from colds and flu.
"It's important to eat a varied, balanced diet that includes all food groups. Prepare food to be soft and combine many foods to enhance flavor. Supplement your diet with plenty of fruits and vegetables to increase vitamins and minerals, which helps boost the body's immunity," Dr. Nien advised.
Dr. Huynh Tan Vu, a specialist in Traditional Medicine and lecturer at the University of Medicine and Pharmacy of Ho Chi Minh City, shared that choosing the right nutritious foods can speed up the healing process, reduce flu symptoms, and accelerate recovery. The healthy food choices listed below soothe the throat and help you recover faster.
Prioritize easily digestible, warm dishes.
Chicken soup or chicken porridge cooked with onions and perilla leaves , or chicken broth with ginger , are among the good dishes to eat when you have a cold or flu. The nutrients in these dishes help boost immunity. Chicken meat also contains many vitamins A, E, C, B1, B2, PP and minerals such as calcium, phosphorus, and iron… Besides being nutritious, chicken meat is also easy to digest and absorb.
"For people with colds and flu, it's best to eat easily digestible, warm foods to enhance the cooling effect. Savoring the aroma of hot chicken soup, chicken porridge, hot chicken broth, etc., helps fight bacteria and viruses," shared Dr. Vu.
Chicken can be replaced with beef, making dishes like beef porridge with carrots, beef porridge with perilla leaves, or beef and carrot soup… Beef is rich in protein, iron, magnesium, selenium, phosphorus, vitamins B6 and B12, and zinc… Zinc has antibacterial and anti-inflammatory effects, helps boost the immune system, is good for people with colds and flu, and helps increase nutrition and resistance.
Hot chicken soups and broths help boost nutrition and strengthen the body's immune system.
Pay attention to replenishing electrolytes.
According to Dr. Vu, when you have the flu, your body easily loses water and electrolytes. One of the most important aspects to support flu treatment is staying adequately hydrated. Drinking enough fluids helps thin mucus and reduce respiratory congestion. It also helps replenish lost electrolytes.
Water. Nothing beats the benefits of drinking water. Pay attention to staying hydrated, especially when you have a cold or flu.
Coconut water. Coconut water is rich in nutrients such as electrolytes, potassium, and glucose, which replenish energy in the body. It can effectively reduce fever.
Drinking coconut water helps to rehydrate effectively.
Ginger tea. The compounds in ginger are known for their germ-fighting properties. Additionally, its anti-inflammatory benefits, due to a compound called gingerol, can alleviate muscle aches and headaches. Steep fresh ginger (peeled and sliced) in hot water for 5 minutes. Add a little honey or lemon and enjoy.
The compounds in ginger are known for their antimicrobial properties.
Warm water with lemon. If you don't like ginger tea, warm water with lemon and honey can also be helpful. This drink helps rehydrate and can thin mucus. In addition, lemons contain vitamin C, which helps protect the immune system.
A well-nourished immune system is better able to fight off infections. Once you've recovered from a cold or flu, incorporate a variety of colorful fruits and vegetables, and legumes into your diet. These are foods rich in phytochemicals—natural compounds in food that can help boost health.
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