While prevention is always better than cure, there are some foods you can top up on when you’re feeling under the weather that will give you the nutrients you need to be back on your feet in no time.
Kiwis, tomatoes, citrus and guava
These foods are all good sources of vitamin C, which plays a role in a healthy immune system. As a bonus, vitamin C also acts as an antioxidant, which helps to prevent cell damage caused by, among other things, a bad diet. Kiwis can easily be added to breakfasts or smoothies; tomatoes can be enjoyed in most meals; citrus can be enjoyed as is or the segments can be separated and added to some spinach or beetroot with a little feta for a tasty salad; and guavas can be eaten fresh or stewed and served with a little plain yoghurt as a dessert.
Ginger
While ginger won’t cure a cold or flu, it may help to relieve the symptoms associated with them. Add fresh ginger to curries, stirfries and soups or go for the much-loved option of adding fresh ginger to some hot water or Rooibos tea (extra antioxidants) for a cold-fighting drink to sip on throughout those wintery days.
Spinach, broccoli and kale
Iron plays an important role in a healthy immune function and in energy levels. Dark green, leafy vegetables like spinach, kale and broccoli are excellent plant sources of iron and they can be eaten every day. Use spinach and kale in salads instead of lettuce or add a handful to your morning smoothie. Broccoli is very versatile and can be eaten raw in salads, steamed until tender and added to pastas, steamed and mashed along with potato, or chopped and mixed into soups and stews.
Quinoa
When suffering from a cold of flu, you may end up feeling a little low about not being able to be out and about. Magnesium has been linked to improved moods and quinoa is a great way to get it. Not only will quinoa up your intake of this mineral, it also contains all the essential amino acids, making it a complete protein. Use it as an alternative to couscous or rice.
Eat a well-balanced diet
When we are sick, our bodies need enough energy and nutrients to fight the germs and get better. With a well-balanced and varied diet, we are likely to get most of the vitamins and minerals we need directly from our food. Aiming for whole, unprocessed foods is always a good option and choosing nutrient-dense foods, like kale or berries, will give you an extra boost. Supplements, in the form of a multi-vitamin and -mineral, can also be considered if you feel that your diet is not up to standard.
Sources
http://www.webmd.com/
Sound Bites Nutrition material
Vitamins in everyday life (Vitamin Information Centre, South Africa)