![]() Suggested read: Basil seeds: Nutrition, benefits, uses, and side effects Salmon is particularly rich in omega-3 fatty acids, which have strong anti-inflammatory effects that may help your immune system work more effectively. It’s soft, easy to eat, and full of the high-quality protein your body needs for recovery. Salmon is one of the best protein sources to eat when you’re sick. ![]() Most leafy greens also make excellent additions to soup, which is another great choice when you’re sick. You can also try tossing a handful of kale into a fruit smoothie. These act as antioxidants to protect cells from damage and help fight inflammation.Īdd spinach to an omelet for a quick, nutrient-packed, protein-rich meal. They’re especially good sources of plant-based iron, vitamin C, vitamin K, and folate.ĭark green vegetables are also loaded with beneficial plant compounds called polyphenols. Leafy green vegetables such as spinach, romaine lettuce, and kale are packed full of vitamins, minerals, and fiber. Instead of buying artificially flavored oatmeal with lots of added sugar, consider adding a small amount of honey or fruit to rolled or steel-cut oats for even more health benefits.īecause of the healthy fats avocados contain, especially oleic acid (the same beneficial fatty acid found in olive oil), they may help decrease inflammation while playing a role in immune function. But more research is needed to determine whether it could have a similar effect in humans and be useful for relieving digestive symptoms. ![]() One study in rats found that beta-glucan, a type of fiber in oats, helped decrease inflammation in the gut. Like bananas, oatmeal is bland and easy to eat but also provides calories, vitamins, and minerals you need when you’re sick. ![]() Soluble fiber becomes a gel in the presence of liquid, so it can help reverse diarrhea by reducing the amount of free water in your digestive tract. The potassium in bananas can help replenish your electrolyte stores as well since potassium is one of the key electrolytes your body needs.Īnother big benefit of bananas is the soluble fiber they contain. They’re soft and bland but rich in nutrients and fast-acting carbs. Bananas are a great food to eat when you’re sick. ![]()
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