Top 7 Foods That Will Help You Recover Faster

What products should you avoid?

Colds, flu, and ARVI are frequent companions of the fall and winter seasons. Properly selected foods will strengthen the body’s defenses and help fight infections and viruses. What foods should you eat to recover faster?

Read our article on how to make a drink that will help kill germs and stop cold symptoms: This cold drink will quickly get you back on track: a nutritionist shares a recipe.

When the body is fighting viruses and infections, you often don’t feel like eating at all. However, to help the body cope with the disease, you need to remember to eat a complete and balanced diet. Give preference to light food, do not overload your stomach with fried, spicy, salty foods and confectionery. Drink herbal drinks instead of coffee and tea. In case of colds, drink at least 1.5 liters of fluid per day, which will speed up the elimination of toxins from the body.

Among a large number of foods, there are several that will help you cope with a cold faster and strengthen your immune system.

Chicken broth

Easily digestible chicken soup is the best solution for colds. However, avoid hot spices, as they can irritate the throat mucosa and provoke a cough. Add a couple of sprigs of dill or parsley to bring more benefits.


An effective antiviral agent. Due to the content of phytoncide substances that stop the growth of pathogens, garlic is one of the best ways to fight colds and prevent respiratory diseases.

Citrus fruits and berries

These sunny summer fruits are prized for their punchy doses of vitamin C, which helps restore the body’s defenses. If you’re tired of lemon tea, you can try cranberry juice. Kiwi will also help stimulate the immune system.

Protein foods

Protein foods are the building blocks of our body. Boiled eggs, chicken, turkey, cottage cheese, and fish are the basis of the diet for colds.


Yogurt, in addition to valuable protein, also contains probiotics, which not only improve digestion but also ease the course of colds. The most useful fermented milk drink for SARS is Greek yogurt.


Sauerkraut contains the natural antioxidant glutathione, which increases the body’s resistance to viruses and bacteria and protects cells from free radicals that are formed during infections. Sauerkraut is also a source of vitamin C.


Honey is an excellent remedy for colds. It contains natural antiseptics that kill germs and fight inflammation, soothing irritated mucous membranes. In addition, honey is a source of quick energy, which is so necessary for an organism weakened by the disease.

Family doctor Alina Volkovska notes in her commentary to Glavred that in case of flu and SARS, one should not forget about the drinking regimen and consume as many fluids as possible: water, tea, honey, and lemon if there are no allergies and no sore throat.

Avatar photo

Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

Leave a Reply

Your email address will not be published. Required fields are marked *

Why Cottage Cheese is Good and Bad for the Body – A Nutritionist’s Comment

The Expert Told Who Should Eat Bananas Regularly