These Are the 15 Best Foods to Eat When You Feel Sick

Battling cold or flu symptoms? What you eat matters for your recovery. 🤒

Caspero relies on simple, digestible foods—like bananas, rice, applesauce, and toast—when she’s sick. One meal she craves: “A

bagel with a little non-dairy butter and a sprinkle of cinnamon.” With 11 grams of protein per serving, she feels good knowing she can enjoy a comforting, easy-to-eat food and still reap some nutritional benefits.Perhaps an obvious—but still worthwhile—choice, citrus fruits like lime, lemon, and oranges are rich in vitamin C, a powerhouse antioxidant many of us load up on when we’re sick .

Villanueva likes to add fresh citrus juice to hot tea when she doesn’t feel well—especially if she’s dealing with lots of phlegm.Legumes are packed with the mineral zinc, which plays an important role in immune function—and can even help relieve cold and flu symptoms, says Villanueva. She incorporates chickpeas, lentils, and beans into her meals daily when feeling sick. Plus, they’re packed with fiber to keep you feeling full.

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