Best foods to eat when you're sick

Best foods to eat when you're sick

"Ugh, I'm down with a flu, it MUST be the weather!"

Hot sunny weather and heavy storms on the same day? Sounds just like home sweet home. These sudden weather changes makes us vulnerable to common illnesses. But that fried carrot cake isn't going to do you good and plain porridge sounds pretty dreadful... Fear not, we're here to help! Fuel your body with these foods to help you speed up your recovery.

Improve your immune system


Packed with high-quality protein, omega-3 fatty acids and nutrients like vitamin D, salmon is definitely what you need! It's naturally anti-inflammatory, helps to fight viruses and it tastes pretty awesome! Yummmm I'd love to have it everyday! (sashimi slurpppps!!)

*It's not advisable to have sashimi when you're sick as it's raw and contains more bacteria than a properly cooked salmon. Better to have it baked, poached or grilled.

Yoghurt and berries

If you've tried greek yoghurt and it turns you off because it's just so sour....  pairing it with some blueberries and strawberries would definitely make it taste better! Berries are great for you when you're sick as the anthocyanins help to fight bad viruses away. Yoghurts contain probiotics which help to promote healthy bacteria growth. These good bacterial also protects your body by strengthening your immune system. Pour them all into a blender and you'll get a cup of yoghurt smoothie if you're too lazy to chew ;)

Soothe the problematic throat 

Honey and ginger (or peppermint)

Together or separately, they are both great for your sore throat. Honey has potent antibacterial effects, and a cup of warm honey water can help with the bacterial infection that's causing the itch in your throat. Have a cup of ginger tea with a spoonful of honey and there you have it – the perfect sore throat remedy! Hate ginger? Switch it up with some peppermint to cool your flaming throat.

Creamy food

Clam chowder, mashed potatoes, scrambled eggs and custards. Who says people who are sick can only eat bland food? These foods soothe your throat while keeping you full. But if luck is not on your side and your stomach starts to feel weird then lightly seasoned food (a.k.a. bland foods) works every time.

Recover from cold-like sickness

Broth-based soup

Chicken broth is most famous of them all. Yup, your grandma was right about that. Known to be a cold remedy for centuries, chicken broth is highly packed with protein, vitamins and minerals. Just what you need to win the war against cold! Make broth from scratch if you have plenty of time, but save the trouble if you're already feeling half dead battling the virus in your body. Throw in some garlic, onion and vegetables and that pot of soup is probably enough to feed you for the entire day.

Hot tea

I don't mean those teh you get from the coffee shop though it might work too. Each type of tea has its own unique properties but whatever the tea, hot tea just makes you feel all warmed up when you're shivering cold. Most teas are rich in antioxidants, low in calories (zero for some, say what?!) and a great replacement for boring, plain, water. But just ensure that it's not too hot till it worsens your throat's current condition.

Cure for the upset stomach

The famous BRAT diet

If you don't already know about it, I'm here to brag about the BRAT diet! BRAT = Bananas, rice, applesauce and toast. These bland foods are easy on the stomach, low in fibre and thus helps the body to progress back into normal eating. Bananas are also good at replenishing the potassium deficit your body is experiencing.

Other bland foods

Sadly, there's only so much your stomach can handle when it's upset. Perhaps it needs a break from the sweet, salty and spicy flavours. Go easy on your stomach by having bland foods like baked chicken, boiled potatoes or unsalted crackers. Saltines could also help to absorb the excess acids in your tumtum.


As always, it's always good to be wary of what you put in your body, especially when you're sick (or regret later). If you've always been in the pink of health, reading this is also helpful – it's for the sake of your loved ones! Hehe, take care. ♡

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