Jackson Reed
When you're feeling under the weather, it's important to nourish your body with immune-boosting foods and drinks. While there is no cure for the common cold, certain foods can help support your immune system and relieve symptoms. Eating small meals or larger snacks throughout the day can help boost your energy and aid in your recovery. So, what should you eat for breakfast when you're feeling congested and under the weather?
| Characteristics | Values |
|---|---|
| Food | Yogurt, fruits, oatmeal, eggs, toast, chicken soup, bananas, avocados, salmon, garlic, tea, smoothies |
| Drinks | Tea, ginger tea, manzanilla tea, coconut water, broth, water |
| Vitamins & Nutrients | Vitamin C, Vitamin D, Choline, Protein, Beta-glucan, Probiotics, Electrolytes, Polyphenols, Quercetin, Anthocyanins |
| Avoid | Caffeine, Alcohol, Added Sugar, Highly Processed Foods, Dairy (for some people) |
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What You'll Learn
Chicken soup, broth, and tea
Chicken soup is a classic for a reason. It is warm and easy on the stomach, and the steam from the hot soup helps to clear congestion in your nose and sinuses. It is also hydrating and nourishing, providing your body with the fluids and nutrients it needs to support your immune system. Broth is similar, providing a soothing blank slate that can be drunk warm and plain, supplying your body with protein and fluids.
Tea is another popular choice when battling a cold. Hot tea acts as a natural decongestant, helping to relieve congestion. Green, black (ideally decaffeinated), and herbal teas provide different types of immune-supporting antioxidants. Ginger tea, in particular, is a great option, as ginger has been shown to help prevent the common cold and can help clear congestion and soothe a sore throat. Honey can be added for its antiviral properties, and steeping your tea with fresh ginger slices can provide an extra boost.
It is important to note that while these options can help support your immune system and provide symptomatic relief, they will not cure a cold. However, by including them in your breakfast, you can give your body the nourishment and comfort it needs to help you on your road to recovery.
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Fruits and smoothies
Fruits are rich sources of vitamins, minerals, antioxidants, and fiber, which can support your overall health and immune function. Many fruits are rich in vitamin C, an antioxidant that helps your immune system function properly. Some fruits contain antioxidants called anthocyanins, which give certain fruits—like strawberries and blueberries—their red and blue colors. Anthocyanins make berries excellent foods to eat when sick because they have strong anti-inflammatory, antiviral, and immune-boosting effects. Bananas are another great fruit to eat when sick. They are soft and bland but rich in nutrients and fast-acting carbs. The potassium in bananas can also help replenish your body's electrolyte stores. Avocados are another good option, as they are rich in healthy monounsaturated fats, fiber, vitamins, and minerals.
Smoothies are a great way to get the recommended servings of fruits and vegetables, but they shouldn't replace whole fruits and vegetables. Blending vegetables breaks them down, causing a loss of nutrients that would otherwise be gained by eating them whole. However, if you have the proper ratio of leafy greens to other ingredients, you won't be able to taste them! Smoothies are also a convenient way to get a variety of hydrating liquids, which is important when recovering from a cold. A "green smoothie" can be made with spinach, orange juice, a banana, carrots, pineapple, an apple, and vanilla protein powder. Spinach adds fiber, vitamins, and nutrients like vitamins A, C, and K, as well as iron, folate, and potassium. Orange juice provides additional vitamin C and helps with hydration.
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Yogurt and oatmeal
When you're feeling under the weather, it's important to eat foods that support your immune system and relieve symptoms. While no food alone is likely to cure sickness, eating the right foods can help you feel better and recover faster.
Oatmeal is another comforting and nutritious option when you're feeling unwell. Oats are easy to digest, which is beneficial if you're experiencing digestive issues. They are also a good source of soluble fiber, which can help support digestive regularity, blood sugar management, and immunity. Additionally, oatmeal provides calories, vitamins, and minerals that your body needs when you're sick.
For a tasty and nutritious breakfast, you can combine yogurt and oatmeal by making overnight oats. This no-cook option is easy to prepare and can be customized with various ingredients. Simply mix yogurt, honey, vanilla, milk, and a pinch of sea salt in a bowl. Then, add your oatmeal and cinnamon, stirring until well combined. Finally, pour the mixture into jars, secure the lids, and place them in the refrigerator to chill overnight or for at least six hours. You can top your overnight oats with fresh berries, a drizzle of nut butter, or extra honey.
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Avoiding caffeine and alcohol
While a hot cup of coffee might be your go-to breakfast drink, it's best to avoid caffeine when you're feeling under the weather. Coffee can have a diuretic effect, leading to dehydration, especially if you're experiencing vomiting or diarrhea. While moderate caffeine intake is generally harmless for healthy adults, it's best to opt for more hydrating drinks when you're sick, such as water, sports drinks, or diluted fruit juices.
Additionally, caffeine may interact with certain medications, including antibiotics and stimulant drugs like pseudoephedrine. If you're taking any medication, it's important to consult with a healthcare provider before consuming caffeine.
As for alcohol, it's generally recommended to avoid it when you're feeling unwell. Alcohol can weaken your immune system, making it harder for your body to fight off infections. It can also cause dehydration, which can worsen congestion. Alcohol can interrupt your sleep, which is crucial for recovery. It disrupts REM sleep, leaving you feeling groggy and interfering with the deep sleep your body needs to heal.
While some studies suggest that moderate alcohol consumption may reduce the frequency of colds, excessive drinking is highly damaging to health and increases the risk of infection. Alcohol can also negatively interact with common cold medications, such as acetaminophen, leading to potential liver damage.
So, when you're feeling under the weather, it's best to steer clear of caffeine and alcohol and opt for more nourishing and hydrating alternatives. Some great breakfast options when you're sick include oatmeal, bananas, yogurt, and fruits rich in vitamin C.
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Spicy foods and garlic
If you're feeling under the weather, eating might be the last thing on your mind, but it could be the key to feeling better. Spicy foods and garlic are a great way to kick-start your system and get some much-needed nutrients.
Garlic has been used for centuries as a natural remedy for colds and flu. It contains compounds like allicin, which may help fight these viruses by boosting the immune system. To increase the potency of garlic, crush a clove and let it sit for 10 minutes before adding it to your food. This simple step increases the amount of allicin, which is responsible for many of garlic's health benefits. Raw garlic is also great for relieving congestion, as it stimulates mucus flow and helps to expel it from the body. If you're not a fan of raw garlic, you can try aged garlic extract supplements, which have been shown to enhance immune function and reduce the severity of cold and flu symptoms.
Spicy foods are also a popular choice when you're feeling unwell. They can help to clear your sinuses and get your blood flowing. If you're feeling adventurous, try adding some chilli oil, Cajun seasoning, or spicy sauce to your breakfast. If you're craving something more substantial, a spicy soup like kimchi jjigae or Sundubu Jjigae can be a great way to get your fill of spices and nutrients.
However, it's important to note that spicy foods can cause bloating, pain, and nausea in some people, especially if you already have an upset stomach. So, while a spicy kick might be just what you need, be mindful of your body's reactions and adjust your meal choices accordingly.
In addition to spicy foods and garlic, there are other breakfast options that can help when you're feeling under the weather. Eggs, for example, are a quick and easy source of essential nutrients like vitamin D, choline, and protein. Pair them with a comforting carb like toast, and you'll have a nutritious breakfast that will help you on the road to recovery.
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Frequently asked questions
Here are some nourishing breakfast options to consider when you have a cold:
- Oatmeal with walnuts
- Yogurt with fruit and a drizzle of honey
- Avocado toast on whole-grain bread
- Eggs with whole-grain or sprouted bread
- Bananas
- Smoothies
- Cereal with milk
It is important to stay hydrated when you have a cold. Here are some drinks that can help with that:
- Tea, especially green, black, or herbal tea
- Ginger tea
- Honey tea
- Bone broth
- Fruit smoothies
- Water
Here are some foods that may suppress your immune system or dehydrate you:
- Caffeine
- Alcohol
- Foods high in added sugar
- Highly processed foods
