22 Healthy Foods to Eat When Sick

healthy foods to eat when sick

Foods to eat when sick eh? So you’re a bit under the weather and could eat something, as DR. Axe says, food is Medicine and you know that saying Healthy Food. Healthy Life.

Often times when sickness hits, food might not be the bodies best friend but you need the right food to aid the body recover faster and also a way to keep the body from losing more than it’s takin in.

Although you can be sick and have a very healthy appetite or a lean one, either ways you still need the right food in your body system during that period to not only keep fit but these foods will have you bouncing back in no time.

There are some foods that can help the body recover faster even more than drugs, it’s no myth that food plays a very important role in everyone’s general well being.

Apart from the right food helping the organs of the body function properly, it will also help the immune system fights against bacterias that cause sickness to the body.

To enhance the body function properly and also feel better without having to rush to the doctor, you need some of the foods we have listed below.

Foods To Eat When You Are Sick

You need foods that can break down easily when you are sick, foods that restore your strength and even get you feeling better eventually hence the 23 foods listed below.

1. Spicy Foods

Spicy foods during sickness keep you from getting nauseous, and in a case where it’s the flu or cold, it is also recommended to keep the body warm and agile. This will have to depend on how much you love spicy foods, a little at a time will do as the goal is not to be filled up but to become healthy again.

Soup is another healthy idea. Cabbage soup, spicy soup, any healthy soup, really, would do the trick.

2. Broth

tortellini in meat broth

The broth is also a good option when you are sick from cold, it keeps the stomach from getting queasy and tightening up during sickness. The nutrient in it helps your body digest fats fast, it heals the layer guts and restores gut health in the process. You can have your broth made with fish or chicken, whichever one works for you as long as the main content is the broth.

3. Banana

You need not one but lots of banana to restore your health, banana contains vitamin B that gives you energy and will have you on your feet in no time. Easy to digest, also good for heart health and blood pressure.

4. Hot Tea

You practically will be advised by the doctor to stay away from anything cold so it is okay to get some hot tea, green tea and ginseng tea will be a good idea too as both have upper hands in getting rid of common colds, influenza and boosting the immune system. Ginseng tea specifically is noted to reduce the symptoms of cold and influenza.

5. Sweet Potatoes

Image: Pexels

Sweet potatoes might not occur to you yet but sweet potato plays a huge role in the body system during sickness, they are easy to digest but you should stick to having them boiled, and baked but not mashed.

6. Kale

Kale is among the top most loaded nutrients food on the planet and it is power packed with antioxidants, an excellent source of vitamin c, lowers cholesterol which will greatly reduce the risk of heart disease and lowers the risk of blood cancer.

7. Citrus Fruits

We can say all kinds of citrus fruits but the perfect one you can go for is orange, there are a lot of advantages associated with consuming citrus fruits which a lot of people do not know, it controls sugar level, provides healthy immune system, lowers the risk of cancer and even keeps blood pressure under control.

8. Avocado


Avocado is also as important as the citrus fruits and avocado also perform some external tasks as well. Avocado consists of omega 3 and fatty acids and just one in a day can help lower your cholesterol and enable the heart to regulate well.

Avocados can do much more for you, here are 23 more health benefits of eating avocados.

9. Apples

Ever heard of the saying, an apple a day keeps the doctor away, well it’s true but you will not just be keeping the doctor away but also helping you stabilize your sugar level, fights asthma, very nutritious to all the organs of the body, good for weight loss and lowers blood pressure. It will strengthen your body during sickness and digest easily as well.

10. Salmon Fish

Salmon is one of the best sources of omega 3 fatty acid, and also a good source of potassium also earned a reputation as one of the most nutritional foods. Salmon will have the body system responding fast to treatments in no time.

11. Honey


Just a spoon of honey or used as a replacement for sugar as it is more beneficial to the body, the antioxidant in it can also help lower blood pressure and has a very beneficial result on the heart.

12. Garlic And Ginger

Garlic and ginger might not be easy to chew but if the benefits are considered, then everyone will have it included in their diets. Garlic and ginger both contain potent medicinal properties that lower the risk of heart disease, combat common cold and sickness.

13. Coconut Water

Coconut water should be limit to a cup a day to avoid disadvantages like high levels of potassium in the system. Coconut water lowers the risk of diabetes and prevents kidney stone infection.

14. Oatmeal

Tasty and healthy oatmeal porridge with fruit, berry and flax seeds healthy late night snacks.

When sick, the throat might not be accommodating of thick morsel foods, you can stick to oatmeal as it is easy to eat and beneficial to the body as well, improves blood sugar control, decrease inflammation in the digestive system and helps maintain a good diet as well.

15. Yogurt

Yogurt contains almost all the nutrients your body needs to recover perfectly, the Greek yogurt is more beneficial as it strengthens the immune system and gives energy to the body. One serving per day will do just fine and it also helps calm your nerves during period pain.

16. Leafy, Green Vegetables

Vegetables are not just recommended to eat during sickness but also a way to maintain a healthy diet, provides the body with vitamins, minerals, and fiber which are all essentials the body needs to stay healthy. Eating green vegetables will not only restore your health but prevent infections and diseases.

Read 13 of the healthiest vegetables on the planet.

17. Water

DRink lots and lots of water, you need to keep your body hydrated as much as you can and water is the perfect way to do that. Water gets rids of lots of germs in the body, it keeps all the organs functioning and constant drinking of water can really keep the doctors away.

18. Tomatoes

tomatoes vegetables foods for vegetables
Image // Pexels

You should try eating raw tomatoes ones or twice a week and use them to cook often, tomatoes are very nutritious and powerful antioxidants, provides relief from diabetes, they contain cancer-fighting properties and you should stick to the ripe, fresh edible ones as they are more nutritious.

19. Eggs

Eggs are a good source of protein to the body during or after any sickness, perfect to keep the body in shape, you can do away with the yolk to avoid excess cholesterol in the body. Eggs are a rich source of iron, zinc and vitamin D.

20. Dark Chocolate

You might be shocked at the mention of dark chocolates, during sickness the immune system is down and the body is always very weak, dark chocolate is very effective during flu and gives some energy to the body and also you can eat dark chocolates during period cramps.

21. Blueberries

foods to eat when sick

Blueberries are filled with antioxidants that help prevent cold and flu, even raspberries won’t be such a bad idea to keep your health at bay. The powerful antioxidant in blueberry helps restore energy to the body and enhances the proper functions of the immune system.

22. Broccoli

According to many researchers, broccoli switches on antioxidant genes and enzymes in specific cells in the body which help combat free radicals in your body and prevent you from getting sick also boosts the immune system and helps keep the energy level flowing. Broccoli might not the very food that crosses your mind for a normal diet but it goes a long way in helping the body function properly.

You can start eating your way to good health with some of these foods right away, every food should be consumed in moderation though as the point is to get healthier and maintain a balanced diet afterward. You do not need to be sick to eat any of these foods as they also help keep the doctor away.


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