Health experts recommend consuming the following foods when you are sick, according to Deseret News .
Garlic
Garlic helps the body recover quickly from illness. It also has anti-cold and flu properties.
Slicing garlic before eating is better for your health.
According to experts, raw garlic is most effective. Cooked garlic loses its medicinal properties. However, you can retain the beneficial properties of garlic by crushing it 10 minutes before cooking, slicing it before eating, and increasing the amount of garlic you use, according to the health website Healthline .
Chicken soup
Chicken soup can help restore the immune system.
Professor Colby Teeman, a nutrition professor at the University of Dayton (USA), says that chicken broth provides many nutrients, improves digestion, and reduces symptoms of illness.
Chicken soup can also increase appetite and protein absorption. This can reduce nausea, diarrhea, stomach pain, and vomiting.
According to Teeman, chicken broth reduces the number of white blood cells that travel to inflamed tissues. Therefore, symptoms of respiratory inflammation such as nasal congestion, sneezing, and coughing are also reduced.
Hot tea
Hot tea can help relieve sore throats, clear nasal passages, and loosen mucus in the respiratory system.
Drinking warm tea helps relieve sore throats and clear nasal passages.
Tara Tomaino, a nutritionist in the US, says that tea contains natural antioxidants called catechins. These protect cells from free radical damage.
Spicy food
Dr. Federica Genovese, a neurologist in the US, says that spicy food works similarly to painkillers by temporarily suppressing the activity of pain receptors.
According to Ms. Genovese, spicy food can help relieve sore throats. However, people with digestive problems should avoid spicy food, as it can worsen their symptoms.
green vegetables
Green vegetables contain important nutrients that help boost the immune system. These nutrients include antioxidants, vitamin A, vitamin K, vitamin C, calcium, fiber, folate, magnesium, iron, and potassium, according to the health website Healthline .
According to a 2018 study, polyphenols in green vegetables may help reduce inflammation and pain.
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