They say, “You have to eat well to get better.” What should I eat when I’m sick to get better quickly?

As the weather gets colder, we become more susceptible to respiratory illnesses like colds and the flu. This is because viruses survive longer and respiratory mucosa dries out. When you catch a cold or the flu, focusing on immune-boosting foods in your diet can speed up your recovery. We'll explore "Nutrients to Eat When You Have a Cold," a topic published in the American health journal Health.

 

◇Vitamin A Vitamin A is a nutrient that aids the growth and development of immune cells. The U.S. Food and Drug Administration (FDA) recommends a daily allowance of 900 micrograms (µg) for adult men and 700 µg for adult women. Vitamin A is abundant in green and yellow vegetables (carrots, spinach, etc.), sweet potatoes, milk, and peppers. Vitamin A is fat-soluble, so combining it with oil increases its absorption rate. Therefore, choosing cooking methods like stir-frying in oil is recommended.

◇Vitamin C Vitamin C is a nutrient with excellent antioxidant properties, eliminating free radicals in the body and protecting healthy cells and tissues. The Ministry of Food and Drug Safety recommends a daily intake of 100 mg of vitamin C. It is abundant in cruciferous vegetables (cabbage, broccoli, etc.), peas, citrus fruits, and tomatoes. Because vitamin C is easily destroyed by heat, light, and oxygen, it's best to consume it raw, avoiding cooking methods like chopping or heating for long periods of time.

 

◇Vitamin D Vitamin D is an essential nutrient for the immune system to fight viruses. A research team at Zhejiang University in China analyzed 10 studies on the correlation between vitamin D intake and influenza prevention, finding that vitamin D supplementation reduced the risk of influenza by approximately 22%. Because the body cannot synthesize vitamin D, it must be obtained through sunlight or food. It is abundant in eggs, mushrooms, and oily fish (such as salmon and mackerel).

 

◇Zinc Zinc is essential for forming a barrier composed of cells and mucus within respiratory tissue. This barrier protects the body from viral infections like colds and flu. The Ministry of Food and Drug Safety recommends a daily intake of 10 mg for adult men and 8 mg for adult women. It is abundant in foods such as oysters, shrimp, and dairy products.

 

◇Selenium Selenium is a nutrient that helps with body functions including metabolism and improves immunity, helping to protect against viral infections.

It protects the body from the elements. The Ministry of Food and Drug Safety recommends a daily intake of 60 micrograms of selenium for adults, and the upper limit of intake is 400 micrograms. Excessive selenium intake can cause toxicity, including diarrhea, nausea, and hair loss, so it should be consumed in moderation. Selenium is abundant in Brazil nuts, garlic, brown rice, and seafood.

 

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I am taking a multivitamin.

When you have a cold, you definitely need to take vitamins.

 

Tangerines taste good these days~~