The Doctor Named Three Foods to Eat During Illness

Vitamin C and zinc have been used in the treatment of colds for decades. Chicken noodle soup is a classic cold remedy. However, it is not the only option. Other foods, supplements, and liquids can help you find relief and get back on your feet again.

Here’s what you need to eat and drink to get rid of a cold.

Eat foods high in vitamin C, zinc, magnesium, and calcium.

“At the first sign of a cold, you should focus your diet on nutrients that will strengthen your immune system,” says Fred Pescatore, M.D., a physician specializing in natural medicine

Vitamins and minerals such as vitamin C, zinc, magnesium, and calcium are key. Vitamin C and zinc have been used in the treatment of the common cold for decades. Both of these nutrients won’t prevent you from getting sick, but they can help ease your symptoms.

The recommended amount of vitamin C per day for the average adult is 75 milligrams (mg) for women and 90 mg for men. Foods rich in vitamin C include:

• Orange
• Bell pepper
• Strawberries
• Broccoli
• Kiwi

Similarly, the recommended amount of zinc per day for the average adult is 8 mg for women and 11 mg for men. Foods high in zinc include:

• Cashews
• Beans
• Veal
• Oyster

Although more research is needed, some studies suggest that a lack of magnesium can lead to a weakened immune system. Thus, getting enough magnesium in your diet can help you fight off infection.

The recommended amount of magnesium per day for an average adult is 310 mg for women and 420 mg for men. Foods rich in magnesium include:

• Avocados
• Peanut butter
• Spinach
• Almonds

Supplements can also help

When you are sick, you may lose your appetite, making it difficult to get the nutrition you need to recover. In this case, supplements can be a powerful source of vitamins and minerals, says Pescatore.

“A normal, healthy diet should include adequate amounts of these vitamins and minerals, but you can also supplement these vitamins if needed to ensure you have the right levels,” explains Pescatore. “One of the nutrients that have been proven to provide a quick recovery from the common cold is vitamin C,” he says.

In addition, small studies have shown that supplementing with elderberry, ginseng, and garlic for the common cold can reduce the severity of symptoms and shorten the duration of your illness.

Drink water, broth, and decaffeinated tea

In addition to eating right, it is also important to drink enough fluids. The common cold can dehydrate you, so drink plenty of water and avoid liquids that can further dehydrate you.

“Hydration is especially important to help your body fight off any infection or virus. Liquids such as broths and (decaffeinated) teas are your best options,” says Pescatore. “Stay away from sugary drinks-sugar is known to suppress the immune system, making it harder to recover from a cold.