Whether you’re sick with a cold or the flu, what you eat can make a big impact on how quickly your illness goes away; it can also make a difference in how severe your symptoms become.  Read below for a list of what to eat when you’re sick.

1) Popsicles for hydration and soothing sore throats. Try to find popsicles made from 100% fruit juice instead of sugar so you get more nutrients.

2) Vegetable Juice. Because you probably won’t want to make a salad when you’re not feeling well, vegetable juice is a great alternative.  It is loaded with immune-boosting antioxidants and will help keep you hydrated.

3) Soup. Chicken noodle soup especially helps to nourish and hydrate you when you’re sick.  Chicken may have mild anti-inflammatory effect and may help with healing.

4) Garlic for antioxidants.  Full of several antioxidants that keep your immune system healthy, you can use garlic to spice other food items up. 

5) Ginger for stomachaches and nausea. It may help fight inflammation but mainly just helps to soothe symptoms. Add it to foods or drink ginger ale.

6) Hot Tea for antioxidants.  Don’t add processed sugar. Try green or black tea to soothe a sore throat and relieve congestion.

7) Cottage Cheese for easy-to-digest protein. 
Consuming protein while you’re sick is especially important.  Eating cottage cheese will help build you up to eating more complex sources of protein. 

8) Foods high in vitamin C strengthens the immune system. 
You can get lots of vitamin C from fruits like oranges, grapefruits, melons, black currants, strawberries, and cherries. 

9) Yogurt contains probiotics and protein.
Pobiotics help fight illness.  Yogurt is usually easy to prepare and digest.  You may want to wait until you’re feeling a bit better to eat yogurt, though, because dairy products can cause increased mucous production.

Including these foods in your diet – whether you’re sick or not – will prove to boost your immune system.  Feeling too sick to have an appetite? It is especially important at that point to nourish your body, whether you feel up to it or not.  While