It’s not without reason that people say, “lots of sleep and lots of soup can beat the cold and flu out of anyone.” Your body will not be able to tolerate and digest the food that you eat every day. Hence you need food that not only helps you recover and bring relief from the multiple symptoms of a cold.

Here is some of the food that is necessary to have. You can easily make these items with things available in your kitchen or pantry.

1. Broth and soups
The one universally accepted and preferred antidote for cold and flu is the broth. The thing about a broth is – you can make lots of it, freeze it – all you have to do is heat a little in the microwave and have it whenever you want. Broths are healthy, nutritious, tasty, and incredibly comforting. Though bone broth is considered the most effective as a remedy, you can make broth as well as soups from chicken, vegetables, and herbs too. They can help fight nausea and relieve a sore throat, runny nose, congestion, and body pain. They can help you feel warm if you have chills during a bout of flu.

2. Leafy greens
Make stews or add them to soups. They are full of vitamin E and C and antioxidant properties that help the body fight the virus. They also help you regain the energy lost during recovery. Greens also contain anti-bacterial and anti-inflammatory properties that reduce the strain on the lungs and respiratory system. Add more greens once the fever is gone and when your body begins to heal. Add greens like kale, spinach, collard greens, and Swiss chard to your regular diet, and more so right after a bout of cold to speed up healing.

3. Oatmeal
Oatmeal is easy to make and is a rich source of potassium and fiber. Fever, nausea, and diarrhea can cause dehydration resulting in loss of potassium. Oatmeal is rich in minerals and vitamins and replenishes vital minerals lost.

4. Salads
Fresh salads are great immunity boosters. If you are down and out, salads are easy to make with ingredients from your pantry. They are fresh and can supply the required vitamins and minerals your body needs. You can make a salad with chicken, salmon, tofu, and add some fresh vegetables or greens. Add ingredients rich in Omega-3 fatty acids that fast track healing. Marinate with some lemon juice for vitamin C, pepper powder, and olive oil, which has anti-inflammatory properties.

5. Garlic and ginger
The benefits of garlic and ginger are immeasurable. While ginger helps in digestion, it also prevents nausea. Add them to salads, broths, soups. Make ginger teas that can soothe your sore throat and make breathing easier. Garlic is loaded with anti-bacterial and antiviral properties. It can fight infection during the flu and cold.

6. Fruits and vegetables
Go on an overload of vitamin C for a couple of days. Vitamin C not only prevents cold but also reduces the duration of the infection and its intensity. Have lots of fresh orange juice without sugar. Tomatoes are rich in vitamin C, and you can add them to soups and salads. Other vitamin C-rich fruits that you can include are kiwi, sweet peppers, and grapefruit. Blueberries are rich in flavonoids, which not only prevent cold but help during a cold. Have a few dried blueberries as a snack. Broccoli and other cruciferous vegetables help prevent freezing and fight the free radicals, speeding up recovery.

7. Light and soft food
Avoid fatty and spicy food. Food rich in dairy, fats, or spices can induce diarrhea, nausea leading to loss of electrolytes and dehydration. Cook food that is soft and easily digestible – oatmeal, toast, steamed rice, soups, and salads. Eat well-cooked food so that it is smooth and easy to swallow if you have a sore throat.

Avoid alcohol as it can further dehydrate your body. While processed food increases inflammation, greasy food can cause indigestion. Dairy can increase mucus and cough. Avoid milk and milk products until you begin to recover.