Essential Foods for a Fever-Fighting Diet!
Who doesn’t like monsoon? Everyone, right! Monsoon has come and rainy days bring a splash of relief, but also a wave of infections. These sudden weather changes and increased humidity provide optimal conditions for bacterial growth. During this period, our immune systems need extra support to fend off infections and promote quicker recovery. The following article will help you to get information about the most nutritious foods that a person should eat when they have a fever.
When a person has a fever or is fighting against infection or illness, the body is under a lot of stress. The right food allows a person to easily cope with symptoms from a condition and proper nutrition provides the body vitamins and minerals, and ensures that the body stays hydrated and support the body’s self-healing by providing optimal health conditions.
Here are some top nourishing foods to include in your diet when you have a fever:
- Rice water: It is a very famous home remedy for treating viral infection. It works as a diuretic agent that clears out the toxins from our body and help in treating viral infection. A glass of rice water on an empty stomach is beneficial to get rid of fever.
- Oatmeal: Oatmeal along with nuts like almonds, walnuts and cashew can increase the nutritive value and boost the immunity.
- Lean proteins: When a person has fever, the body needs more protein to recover from it at a much faster rate. Specially lean protein is recommended as it is easy to digest. Such as chicken particularly chicken breast, legumes are important for repair and recovery of the muscle. Protein is also necessary for the production of antibodies and immune cells.
- Broth based soup: Broth based soups are excellent source of fluid and electrolytes which help to prevent the risk of the hydration which is occurred due to vomiting and sweating during fever. Such as chicken or vegetable broth are easy to digest which is crucial during fever conditions. Chicken soup in particular has more effectiveness as chicken contains an amino acid called cysteine that helps to break the mucus and has anti-virus anti inflammatory and antioxidant agents.
- Leafy Greens: Leafy greens like spinach, and kale are packed with vitamins, minerals, and antioxidants that support immune health. They are rich in vitamin C, vitamin A, and folate, which are essential for maintaining a strong immune system. Adding these greens to soups, smoothies, or salads boost nutrient intake.
- Citrus food and berries: Citrus food such as oranges, lemons, grapes, and berries contains high levels of flavonoids and vitamin C. These decrease inflammation and boost immunity which helps to fight against fever.
- Garlic: Garlic enhances immune functions and decreases the severity of cold and flu. It also adds flavour to the food which increases food acceptance.
- Ginger: It’s active component gingerol, has antibacterial property which is effective against fever and cough. It also had anti nausea effect. Even dry ginger is also helpful.
- Herbal teas: Herbal teas are very refreshing in breathing. Their steam can help to clear mucus from sinuses. Tea leaves are abundant in compounds such as flavonoids catechins polyphenol. These compounds stimulate the immune system. Catechins particularly protects against certain types of influenza virus. Adding ground turmeric into a cup of hot water helps to reduce sore throat. Adding tulsi in tea is also beneficial as it contains volatile oil that reduces inflammation and has antibacterial, antifungal properties.
- Coconut water: It is an excellent source of electrolytes which are required to prevent the dehydration. It also contains some natural sugar which is a readily available source of energy in our body.
- Honey: Honey is rich in anti-microbial properties. Honey’s high sugar and acidic content can prevent the growth of microorganisms that cause fever. Honey also has heat-clearing and detoxication properties, which helps in the treatment of fever. Adding honey in tea or warm water with lemon boosts body’s immunity.
Here’s a quick easy nourishing recipe for you:
Clear Vegetable Soup
Serving size: 1
Ingredients
- Dry kashmiri red chilli (broken)- 1
- Garlic (chopped)- 2 to 3 cloves
- Oil- 1 teaspoon
- Spring onions whites (chopped)- 1/4 cup
- Capsicum/ Bell pepper (chopped)- 1/4 cup
- Green beans (chopped)- 1/4 cup
- Cauliflower (chopped)- 1/4 cup
- Spinach leaves (chopped)- 1 tablespoon
- Carrot (thinly sliced)- 1/4 cup
- Spring onion greens (chopped)- 1 tablespoon
- Lemon juice- 1 teaspoon
- Salt- as per taste
- Pepper powder- as per taste
Method of Preparation
- First, soak the red chilli in ½ cup of hot water for 5 to 10 minues. Drain and discard the water.
- Meanwhile, boil about 2 to 3 cups of water in a pan.
- Next, pound the soaked red chilli and garlic to a smooth paste using a mortar and pestle. Keep aside.
- Then, heat oil in a wok, add the red chilli-garlic paste and stir-fry for half a minute.
- Add the spring onion whites, capsicum, beans, cauliflower, spinach, carrot and sauté for about 2 to 3 minutes.
- To this, add 2 to 3 cups of hot water along with spring onion greens, lemon juice and salt. Mix well and bring to boil.
- Adjust the seasoning and garnish with a few spring onion greens and serve hot.
When dealing with a fever, it’s important to focus on foods that are easy to digest, hydrating, and rich in nutrients that support the immune system. Broth-based soups, herbal teas, citrus fruits, garlic, leafy greens, oatmeal, hydrating fluids, lean proteins, and ginger are all excellent choices. These foods can help you stay nourished, maintain energy levels, and support your body’s natural healing processes, leading to a quicker recovery. Remember to also rest, stay hydrated, and consult a healthcare professional if your symptoms persist or worsen.
References:
https://www.healthline.com/nutrition/15-best-foods-when-sick
https://www.health.com/food/best-and-worst-foods-to-eat-when-youre-sick
https://health.clevelandclinic.org/feed-a-cold-starve-a-fever
