Upper respiratory infections (URIs) cause congestion, sore throat, coughing, and fatigue. While rest and fluids are important, certain foods can also help the body fight off infections and ease symptoms.
Here are ten foods that support immune function and provide relief during a respiratory infection.
Top 10 Foods for URIs
1. Garlic
Garlic has natural antibacterial and antiviral properties that help fight infections.
How to Eat:
- Add minced garlic to soups
- Eat raw garlic with honey
- Use in stir-fries and sauces
2. Ginger
Ginger reduces inflammation and soothes the throat, helping with congestion and coughing.
How to Eat:
- Drink ginger tea with lemon and honey
- Add fresh ginger to soups and broths
- Use in smoothies
3. Honey
Honey coats the throat, reducing irritation and cough while offering antibacterial benefits.
How to Eat:
- Mix with warm water and lemon
- Add to herbal teas
- Eat a spoonful before bed
4. Citrus Fruits (Oranges, Lemons, Grapefruits)
Packed with vitamin C, these fruits help strengthen the immune system and shorten the duration of colds.
How to Eat:
- Drink fresh orange juice
- Add lemon to warm water
- Eat grapefruit as a snack
5. Chicken Soup
Warm broth soothes the throat, clears congestion, and provides necessary fluids and nutrients.
How to Eat:
- Sip warm chicken soup
- Add vegetables and herbs for extra nutrients
- Use as a base for other meals
6. Turmeric
Turmeric contains curcumin, which helps reduce inflammation and support the immune response.
How to Eat:
- Drink turmeric milk
- Add turmeric to soups and stews
- Use in smoothies
7. Yogurt
Yogurt contains probiotics that support gut health, which plays a role in immune defense.
How to Eat:
- Eat plain yogurt with fruit
- Add to smoothies
- Use as a base for dips
8. Berries (Blueberries, Strawberries, Raspberries)
Rich in antioxidants, berries help reduce inflammation and provide vitamins that support immune function.
How to Eat:
- Eat fresh as a snack
- Blend into smoothies
- Add to yogurt or oatmeal
9. Green Leafy Vegetables (Spinach, Kale, Swiss Chard)
These greens are full of vitamins A and C, which help the body fight infections.
How to Eat:
- Add to soups and stews
- Blend into smoothies
- Sauté with garlic and olive oil
10. Peppermint
Peppermint contains menthol, which helps open airways and ease congestion.
How to Eat:
- Drink peppermint tea
- Add fresh mint leaves to meals
- Inhale steam from peppermint-infused hot water
Conclusion
A well-balanced diet can help the body fight infections and recover faster. Adding these foods to your daily routine can provide relief from symptoms and support a stronger immune system.