When you’re under the weather, eating may be one of the last things on your mind.
However, eating the right foods while you’re sick can do so much more than just provide energy.
Certain foods may help you feel better, recover more quickly, or stay hydrated as you recover.
Here are 15 of the best foods to eat when you’re sick.
鸡汤几代人一直是疾病的首选，这是有充分理由的。它是维生素，矿物质，卡路里和蛋白质，，，，which are nutrients your body may need in larger quantities while you’re recovering from an illness (
鸡汤也是液体和电解质的丰富来源，如果您因腹泻，呕吐，出汗或发烧而有脱水的风险，这很有帮助（
The soup’s warmth may help reduce congestion, as hot or spicy liquids can be helpful for this (
The chicken in chicken soup also contains the amino acid cysteine. N-acetyl-cysteine, a form of cysteine, breaks apart mucus and has antiviral, anti-inflammatory and antioxidant effects (
Homemade chicken soup made from bone broth is also rich in collagen and nutrients that may help promote recovery — although there’s not enough research on bone broth’s effects on immune health to back up these claims.
像鸡肉汤一样，汤是液体和电解质的绝佳来源，当您生病时可能会有所帮助。当热时，它们也可能有助于缓解鼻窦充血。
They’re full of flavor and rich in a variety of nutrients while still being easy on your digestive system (
Additionally,bone broths从动物骨骼中富含胶原蛋白和氨基酸（蛋白质的组成部分），尽管仍缺乏研究，这可能有助于促进更快的恢复。
If you need to follow a salt-restricted diet, make sure you choose low sodium or no-salt-added broths if buying premade broths from the grocery store.
Garlic provides many对健康的益处and has been used in herbal medicine for centuries.
在测试管和动物研究中，已显示其具有抗菌，抗病毒和抗真菌作用（
One study in 146 people found that participants who took a garlic-based supplement had about 70% fewer sick days than the placebo group. However, the authors noted that this isn’t enough evidence to conclude that garlic can help prevent illness, and more research is needed (
此外，老化的大蒜提取物补充剂可以增强免疫功能并降低感冒和流感的严重程度（
Adding garlic to food when you’re sick can both add flavor and make your food even more effective at fighting off cold or flu symptoms.
椰子水is an ideal beverage to sip on when you’re sick. It’s rich in electrolytes, which need to be replenished along with fluids when you’re vomiting, sweating, having diarrhea, or running a fever (
It also contains a little bit of natural sugar from the fruit itself, which can serve as a quick, easy-to-use source of energy for your body (
However, one study found that it causes more腹胀than other electrolyte beverages. It might be a good idea to start slowly if you’ve never tried it (
Teais a favorite remedy for many symptoms associated with colds and the flu.
Just like chicken soup, hot tea acts as a natural decongestant. The tea needs to be hot to help relieve congestion, but it shouldn’t be so hot that it further irritates your throat.
Although some teas确实含有咖啡因，，，，tea doesn’t appear to contribute to dehydration or to cause any increasedwater loss（（
This means sipping on tea throughout the day is a great way to stay hydrated while relieving congestion.
茶还含有多酚。在植物中发现的这些天然物质可能具有许多可能的健康益处，包括抗氧化剂和抗炎作用，甚至潜在的抗癌作用（
Honey has some antibacterial properties and, in fact, is often used as an antiseptic wound dressing for cuts or burns (
Honey may also stimulate the immune system. Many people use local raw honey to relieve seasonal allergies, but there’s currently no research to support this use for honey (
Additionally, honey may help suppress cough in children. However, it shouldn’t be given to children under 12 months old due to the risk of contamination with botulism-causing bacteria (
Gingeris widely used in food, in herbal medicine, and as a home remedy, and it’s probably best known for its anti-nausea effects. It’s been shown to effectively relieve nausea related to怀孕and cancer treatment (
So if you’re feeling nauseous or throwing up, ginger is one of the best natural remedies available to relieve these symptoms.
Use fresh ginger in cooking, brew some ginger tea, or pick up some ginger ale from the store to get these benefits. Just make sure that whatever you’re using contains real ginger or ginger extract, not just ginger flavor.
Spicy foods like chili peppers contain capsaicin, which causes a hot, burning sensation when touched.
In high enough concentrations, capsaicin can have a desensitizing effect. It’s often used in pain-relieving gels and patches (
Many people report that eating spicy foods causes a runny nose, breaking up mucus and clearing out the sinus passages.
尽管很少有研究测试这种作用，但辣椒素似乎确实会稀释粘液，从而更容易排出。鼻辣椒素喷雾剂已被使用良好的结果来缓解拥塞和瘙痒（
但是，如果您已经胃部不适，则应避免辛辣食物。辛辣食物可以cause bloating，，，，pain, and nausea in some people (
Bananas are a great food to eat when you’re sick. They’re soft and bland but rich in nutrients and fast-acting carbs. The potassium in bananas can help replenish your electrolyte stores as well, since potassium is one of the key electrolytes your body needs (
Another bigbenefit of bananasis the soluble fiber they contain. 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 (
像香蕉一样麦片is bland and easy to eat but also provides calories, vitamins, and minerals you need when you’re sick.
一项在大鼠中的研究发现，燕麦中一种纤维的β-葡聚糖有助于减少肠道炎症。但是需要进行更多的研究来确定它是否在人类中可能有类似的作用，并有助于缓解消化症状（
Instead of buying artificially flavored oatmeal with lots ofadded sugar，考虑在滚动或钢丝燕麦中添加少量的蜂蜜或水果，以获得更多的健康益处。
酸奶包含有益的益生菌，，，，which are strains of bacteria that can colonize in your gut and provide health benefits.
According to a handful of studies, probiotics can help both children and adults get colds less often, heal faster when sick, and take fewer antibiotics (
One study found that sick children taking probiotics felt better an average of 2 days faster, and their symptoms were about 55% less severe (
但是，有些人报告说，乳制品的摄入量会增稠其粘液分泌物，生病时会更加复杂。
如果您觉得乳制品使您的拥塞变得更糟，请尝试其他fermented foods containing probiotics（（like kombucha) or a probiotic supplement instead.
Fruits are rich sources of vitamins, minerals, antioxidants, and fiber, which can support your overall health and immune function.
许多水果富含维生素C,一种抗氧化剂vitamin that helps the immune system function properly (
此外，有些水果含有称为花青素的抗氧化剂，它们可以使某些水果（如草莓和蓝莓）具有红色和蓝色。
Anthocyanins make berries excellent foods to eat when sick because they have stronganti-inflammatory，抗病毒和免疫增强作用。
Several animal and test-tube studies have shown that fruit extracts high in anthocyanins can prevent common viruses and bacteria from attaching to cells. They also stimulate your body’s immune response (
Additionally, one review of 14 studies noted that flavonoid supplements, which are made from a type of antioxidants found in fruit, decreased the number of days people were sick with a cold by 40% (
Add some fruit to a bowl of oatmeal or yogurt for more health benefits or blendfrozen fruitinto a cold smoothie that soothes your throat.
Avocados are rich in healthy monounsaturated fats, fiber, vitamins, and minerals (
他们是一个伟大的食物生病,因为他们的时候provide calories, vitamins, and minerals that your body needs. They’re also soft, relatively bland, and easy to eat.
由于鳄梨含有健康脂肪，尤其是油酸（橄榄油中发现的有益脂肪酸），它们可能会help decrease inflammation在免疫功能中发挥作用的同时（
绿叶蔬菜，例如菠菜，长叶莴苣和羽衣甘蓝，充满了维生素，矿物质和纤维。它们特别是植物性铁，维生素C的良好来源，vitamin K，，，，and folate (
Dark green vegetables are also loaded with beneficial plant compounds called polyphenols. These act as antioxidants to protect cells from damage and help fight inflammation (
Add spinach to an omelet for a quick, nutrient-packed,蛋白质-richmeal. You can also try tossing a handful of kale into a fruit smoothie. Most leafy greens also make excellent additions to soup, which is another great choice when you’re sick.
Salmon is one of the best protein sources to eat when you’re sick. It’s soft, easy to eat, and full of the high quality protein your body needs for recovery (
Salmon is particularly rich inomega-3fatty acids, which have strong anti-inflammatory effects that may help your immune system work more effectively (
Salmon is also a good source of many vitamins and minerals,包括维生素d，，，，which many people don’t get enough of. Vitamin D also plays a critical role in immune function (
休息，保持水分以及获得适当的营养是您可以做得更好的一些最重要的事情，以使生病时感觉更好和更快。
幸运的是，许多食物都具有不仅为您的身体提供营养的好处。
虽然没有食物可以治愈疾病，但食用正确的食物可以帮助您支持您的免疫系统并减轻某些症状。
