As we enter flu season and continue the fight against COVID-19 we need to keep our bodies fueled with nourishing foods. When we are not feeling well two major things our bodies need are rest and hydration. We want to rest to let our bodies recover and let our immune system go to work. Additionally, there are many nutrients that help keep our immune systems strong and healthy; two very important ones are Zinc and Vitamin C. Zinc is found throughout our bodies. It helps our immune system and metabolism function. Oral zinc can be used to help treat colds, zinc lozenges or syrup is taken within 24 hours after cold symptoms, may help shorten the length of a cold. However, be aware that you should not use intranasal zinc, it has been linked to loss of smell.
Tips for increasing hydration:
- Keep water in reach
- Add sliced citrus to your water for flavor and Vitamin C
- Try a variety of liquids such as tea, apple juice, broth, or any type of clean fluids
- Frozen fruit bars, popsicles, and Jell-o are great ways to provide our bodies with additional hydration
Your appetite may be limited if you are not feeling well, but it is important to try to get nutrients into your body to help it recover. Science has shown that warm fluids can help with congestion. Chicken soup is at the top of this list.
Here are a few semi-homemade, quick, and easy nutritious meals:
- Use low sodium chicken broth, add egg noodles, spices and herbs, add either frozen or canned veggies
- Tomato soup with whole-grain crackers is a great option
- Try to add vegetables in all meals to help your body build your immune system
- Make a smoothie with yogurt, milk, bananas, and your favorite fruit
- Mix fruit with nut butter and dry cereal or oatmeal for a nutrient-packed whole-grain meal
