What should I eat for quick recovery after flu?

January 29, 2024 | 05:00 pm PT
My whole family recently caught the flu. What foods should we add to our diet to help our bodies recover quickly and boost our overall health? (Trang, 40, Hanoi)


Water-based dishes like porridge and soup are suitable choices post-flu. For example, chicken soup or chicken porridge with added ginger, scallions, and basil are extremely good options since chicken meat is highly nutritious, containing vitamins A, E, C, B1, B2, PP, and minerals such as calcium, phosphorus, and iron. It is also low in fat, easy to digest, and helps boost the immune system and promote recovery.

Beef is another good choice, since it is very rich in protein, iron, magnesium, selenium, phosphorus, vitamins B6 and B12, zinc, and has antibacterial and anti-inflammatory effects. It enhances the function of the immune system and is good for people with colds or flu, boosting nutrition. You can make dishes like beef and carrot porridge, beef and perilla porridge, or beef and carrot soup.

It is advised to drink water regularly during the flu. Illustration photo bu Freepik

It is advised to drink water regularly during the flu. Illustration photo bu Freepik

Your body can easily become dehydrated and lose electrolytes during the flu. Therefore, it is important to stay well-hydrated to thin mucus and reduce congestion in the respiratory passages while replenishing electrolytes. Among the best fluids for the flu is plain water, which you should drink regularly.. In addition, coconut water is rich in nutrients like electrolytes, potassium, and glucose, providing energy for your body. It can also effectively help reduce fever, so the drink is a good choice when you have the flu.

The next food you should add to your diet plan is ginger, of which compounds are known for antibacterial properties and anti-inflammatory benefits thanks to gingerol, which can reduce muscle pain and headaches. You can steep peeled and sliced fresh ginger in hot water for five minutes before adding a small amount of honey or lime juice, then enjoy it as a soothing drink.

If ginger is not to your liking, consider warm water with lime juice and honey instead. Warm water will keep your body hydrated and thin mucus, while lime contains vitamin C, which supports the immune system.

Dr. Huynh Tan Vu

HCMC University of Medicine and Pharmacy

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