The 6 immune-boosting foods to eat when you’re ill – from yoghurt to garlic and chocolate
YOU might have been unlucky enough to spend Christmas ill, or your festivities may have left you feeling under the weather.
Whatever the case, a fair few of us aren't currently at our best.
In our vulnerable state, many of us think back to the remedies we were fed as children to heal our colds and flu.
Chicken soup is a much-loved staple for when we're feeling grim.
But registered nutritionist Rhiannon Lambert told Sun Health that there are a few more foods you can turn to to give your immune system a boost.
"There is no single food or supplement that will provide you protection from illness caused by bacteria, viruses, and other factors," the Sunday Times best-selling author of The Science of Nutrition said.
But "consuming a variety of nutritious foods that decrease inflammation and increase antioxidant activity can definitely help support your immune system", she went on.
From yoghurt and garlic, to green tea and chocolate, here are six groups of nutritious foods to load up on when you're ill.
1. Probiotic foods
Yoghurt or sauerkraut might not be the first thing you want to reach for when you're ill.
But the registered nutritionist advised you give them a chance.
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"Probiotic foods are foods containing live bacteria that help to support gut health," Rhiannon said.
"About 70 per cent of our immune system is in the gut, so maintaining a good balance of bacteria in the gut can help to support immune function.
"When you're sick, especially if you've taken antibiotics, your gut microbiota may be disrupted, leading to an imbalance of bacteria."
Rhiannon suggested having probiotic foods, such as yoghurt, kefir, miso, sauerkraut, and kimchi to "introduce friendly bacteria into your digestive system and help restore this balance".
2. Antioxidant rich foods
Certain types of fruit and veg could also do your body a great deal of good when you're sick - as could chocolate.
Rhiannon suggested adding antioxidant-rich foods into your diet when you're ill, as they "can contribute to reducing oxidative stress [while] supporting the immune system, and easing inflammation, all of which are beneficial for the healing process".
Antioxidant rich foods include fruits such as blueberries, raspberries and oranges, vegetables like broccoli, spinach and carrots, green tea, nuts, and dark chocolate, she added.
3. Garlic
You might not think it, but pungent garlic bulbs have microbial properties as they contain allicin.
"There is some research to suggest that the microbial element of garlic may help to combat bacteria and viruses commonly associated with illnesses like colds and flu," Rhiannon told Sun Health.
"Add it to your dinner or lunch to provide a tasty kick and support your wellbeing," she suggested.
4. Ginger
"Ginger has a long history as an herbal remedy for illness," Rhiannon explained.
"It has been shown to help with nausea and an upset stomach.
"You can add ginger to a whole host of dishes, like curries and soups, or you can even drink it raw in tea."
5. Manuka honey
You might have been given honey as a child to soothe a sore throat.
But a particular variety of the sweet, sticky stuff could be the key, Rihannon said.
"Manuka honey - distinct from regular honey due to its unique antibacterial properties attributed to the nectar of the Manuka tree - has been researched for potential health benefits in providing relief from illness," the nutritionist explained.
"It can be a soothing addition to hot drinks like tea with lemon for sore throats and coughs."
6. Echinacea
Here's one you might not have heard of before.
Rhiannon also suggested having some echinacea - a "herbal remedy traditionally used to support the immune system that is sometimes recommended for alleviating symptoms of colds and flus".
"Some studies suggest that echinacea may help reduce the severity and duration of cold symptoms by stimulating the immune system and offering mild anti-inflammatory effects," she explained.
She recommended using echinacea at the first signs of illness.
But overall, there's one specific rule to follow when you're ill, whatever the foods you opt for.
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"It’s important to remember to stay hydrated by drinking plenty of water or herbal teas," Rhiannon said.
"Listen to your body and choose foods that are easy to swallow and won't irritate your throat or stomach."