The arrival of the New Year often coincides with an increase in illnesses, ranging from the common cold and flu to COVID. Dealing with these ailments can be uncomfortable, causing symptoms such as sore throat, brain fog, joint pain, headache, and congestion. While it might be challenging to summon the energy for cooking, consuming small, regular meals and staying hydrated can contribute to relief. Certain foods can play a crucial role in fighting inflammation and easing discomfort during illness.

Beth Czerwony, a registered dietitian at Cleveland Clinic’s Center for Human Nutrition, emphasizes the healing potential of food during illnesses. Here are some easily prepared foods that can be beneficial when you’re feeling under the weather:

1. Soup:

   • Chicken soup, in particular, can help reduce inflammation and provide essential protein.
   • Broths, with their anti-inflammatory properties, are beneficial for sore throats.
   • Including vegetables like onions, kale, broccoli, sweet potato, pumpkin, and carrots enhances the nutrient content.

2. Tea:

   • Herbal tea serves as a hydrating alternative to sugary or caffeinated drinks.
   • Hot tea acts as a natural decongestant and can soothe a sore throat.
   • Adding lemon or orange to tea can contribute to anti-inflammatory benefits.

3. Spices:

   • Cinnamon, cardamom, ginger, and turmeric are praised for their positive health effects.
   • Ginger aids digestion and is beneficial for nausea.
   • Turmeric can provide relief from gastrointestinal issues.

4. Honey:

   • Acts as a cough suppressant and can reduce the severity and frequency of coughs.
   • Manuka honey, with its anti-inflammatory and antibacterial effects, is particularly potent.

5. Citrus Fruits:

   • Oranges, apples, and grapefruit are rich in vitamin C, supporting the immune system.
   • High water content in citrus fruits helps with hydration.
   • Vitamin C may help shorten the duration of a cold.

6. Fermented Foods:

   • Sauerkraut, kimchi, yogurt, kefir, and kombucha contain probiotics that aid digestion and fight off pathogens.

7. Popsicles or Ice Cream:

   • Soothes the throat, especially beneficial for children.
   • Useful for maintaining hydration, particularly if whole foods are being refused.

In summary, prioritizing hydration, consuming frequent and enjoyable meals, and opting for nutrient-packed foods contribute to a faster recovery during illness. Having easily accessible items like canned soup and teas on hand can simplify the process of nourishing oneself during times of sickness.