Cold and Flu Diet
As we reach the corner of the year, it's time to say goodbye to our cotton clothes, cold juices and iced lattes, as we pull out our body warmers, and heaters and make grocery lists to prepare some steamy comfort foods.
For some of us living in sunny countries, the winters are warmly welcomed (finally goodbye, scorching summers! alhamdulillah), while the rest of the world gears up for the freezing months to come.
No matter where we live, winters are often accompanied by allergies, cold, cough and flu. Apart from pulling out our coats and mufflers from the closet to keep ourselves warm, we can make some dietary changes as well to boost our immunity and give our body some Tender Loving Care during the colder months to come.
Winters need an additional boost of energy in our body systems so that they can fight well with all these uninvited guests accompanied by the cold season.
Here is the essential power list of cold days
immunity boosting foods
Despite all our efforts to ward off the flu, often the body gives up the fight and is invaded by the flu viruses. So what to do next? no worries !! let's look at energetic yet soothing foods during the 3-5 down days.
Friendly Foods in Flu
Broth or Soup: you may remember grandma always recommending hot soups and broths during winters which we often did not like as a child. Let me tell u, grandma was absolutely right. Broths and soups are amazing sources of proteins and vitamins. They provide fluids and electrolytes to the body which support dehydration due to flu ( that weird flowy nose ahhhh).
Citrus Fruits: are a natural and healthy source of vitamin C. We all know that vitamin C helps boost our immunity. Having fruit instead of juice helps reduce acidity and additionally adds fibre to our diet which helps promote gut health.
Vitamin D: is not just essential for our bone health but it also contributes to the functioning of the immune system. Cod liver oil, fish, dairy, oat/ soy / almond milk are some good sources.
Greens: greens are a good source of vitamins A, C, E and K that boost our immunity and help our body recover faster. Spinach, kale and broccoli are some easy ones to include.
Spices: adding spices like cayenne pepper, cinnamon and cloves to our food not only makes it taste better (especially when our taste buds give up during flu) they also provide certain anti-inflammatory benefits and help relieve cold and flu symptoms.
Turmeric and Black Pepper: these two should always be consumed together. Pepper contains piperine that helps our body absorb curcumin in the turmeric. Without it most of it cannot be absorbed by our body and go to waste. Piperine and curcumin have many health benefits including their ability to reduce inflammation and help our body recover faster.
Ginger Tea: ginger root has been a very popular herbal medicine for many centuries in many traditions. It helps soothe a sore throat, relieves cough, helps in decongestion, aids digestion, reduces acid reflux and nausea and reduces inflammation.
Not so Friendly Foods in Flu
Fatty Foods: fried foods, fast foods, and baked goods give us empty calories. They make us feel fuller and do not provide us with any nutrition.
Refined Sugars: avoid foods high in refined sugars as they are a culprit in aiding inflammation. High levels of inflammation make it harder for the body to recover from infections.
Processed Foods: they are high in salt and saturated fats and lack nutrition. High salts may lead to dehydration.
Dairy Sisters: milk and milk products can be consumed in limited quantities. Milk contains lactose. And even if one is not lactose intolerant sometimes it may give a laxative effect during flu and further exhaust the body. When they are taken in moderation, they are helpful as rich in vitamins and protein.
Fruit Juices: juices have higher sugars and are acidic. Opt for a fresh fruit instead as it has added fibre benefits.
And here is the magical recipe to take care of low days rest time when we want to sleep and the virus wants us to stay awake.
