Eating when you’ve got flu – speed up your recovery with these nutrients

At that time of year when the weather turns colder, the wave of colds and flu return. But what can you do about flu and similar illnesses? We reveal which foods are beneficial when you have the flu and which foods contain valuable vitamins and nutrients to help you stay healthy during this time.

The key points

Liquid: drinking plenty of water, herbal teas and diluted fruit juices helps to keep the body hydrated and loosen mucus.
Easy to digest: soups, rice and rusks are easy on the stomach and provide important nutrients.
Fruit and vegetables: food rich in vitamin C strengthen the immune system, while carrots and spinach protect the mucous membranes.
Avoid: fatty, spicy foods, sugar and dairy products can slow down recovery.

List of contents Flu – what to eat?

What is best to eat when you have a flu-like infection
Fighting the flu with the right food
What you should avoid eating when you have the flu
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What is best to eat when you have a flu-like infection

Everyone knows the feeling of when you arrive at the office in the morning and people are sniffling and coughing left, right and centre. The flu is going around, and it’s high time to strengthen your immune system with the right foods. Fortunately, some foods that are in season during winter can have a positive effect on our health. They stimulate the metabolism, provide the necessary vitamin boost or calm our nerves. You should make sure you have some fruit and vegetables on your shopping list or, ideally, already in your fridge at home during the flu season.

Certain nutrients and vitamins play a crucial role in supporting the immune system. Vitamin C from citrus fruits, peppers and broccoli helps strengthen the immune system even before an infection occurs. Zinc, which is found in nuts, oatmeal and legumes, can shorten the duration of an infection. Omega-3 fatty acids from linseed oil or fish have anti-inflammatory properties. Probiotic foods such as yoghurt and sauerkraut promote healthy gut flora, which is closely linked to the immune system. Iron, found in spinach and red meat, helps supply the body’s cells with oxygen, thereby promoting recovery. These nutrients help build up your immune system to help you avoid catching the flu.

Fighting the flu with the right food

If you have the flu, you should nourish your body with easily digestible and nutrient-rich foods. The best foods to eat when you have the flu are broths and soups, with chicken soup providing valuable minerals and proteins that can have an anti-inflammatory effect. Drink plenty of water, herbal teas or diluted fruit juices when you have the flu. Drinking plenty of fluids helps keep the body hydrated and loosens mucus. Easily digestible carbohydrates such as rice, toast or rusks help you to recharge your batteries without upsetting your stomach. Eating protein-rich foods such as lean poultry, fish or eggs promotes the recovery process when you have the flu.

Fruit and vegetables are particularly valuable when you have the flu, as they strengthen the immune system and supply the body with important vitamins and antioxidants. Foods rich in vitamin C, such as oranges, kiwis and peppers, can support your immune system and speed up recovery. Bananas are also a good choice as they contain valuable potassium, which the body loses when you have a fever. Carrots, spinach and sweet potatoes contain beta-carotene, which the body converts into vitamin A and protects the mucous membranes. Eating a colourful mix of different fruits and vegetables helps the body recover more quickly from the flu. The vitamin-rich foods keep significantly longer in the BioFresh safe of Liebherr fridge-freezer, so you can confidently postpone your next shopping trip.

What you should avoid eating when you have the flu

First and foremost, food should taste good when you have the flu. However, there are some foods that you should avoid. Foods that are difficult to digest, fatty and strongly spiced are unsuitable when you have the flu, as they put strain on the stomach and make digestion difficult. Fast food, fried food and convenience food from the chest freezer can promote inflammation and put additional strain on the body. Sweets and sugary drinks can weaken your immune system and slow down recovery. Dairy products should be consumed with caution, as they can increase mucus production in some people. Alcohol and caffeinated drinks can dehydrate the body, which slows down the recovery process. When you have the flu, you should therefore eat light, fresh foods and ensure that you consume plenty of vitamins and fluids.

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Various homemade drinks in red, purple, and green colours stand next to each other in a row in glasses. Some have paper straws in them, while others have toppings such as flowers, herbs, or pieces of fruit.