Can I eat fish while coughing up?
The 15 best foods to eat when you're sick
Fruits can be useful in case of illness.
They are high in vitamins, minerals, and fiber that help support your body and immune system (70).
Some fruits also contain beneficial compounds called anthocyanins. These are flavonoids that give the fruits their red, blue and purple color. Some of the best sources are strawberries, cranberries, blueberries, and blackberries (71).
Anthocyanins make berries excellent food when sick, as they have powerful anti-inflammatory, antiviral, and immune boosting properties.
Several studies have found that fruit extracts high in anthocyanins can inhibit the attachment of viruses and bacteria to cells. They also stimulate the body's immune response (72, 73, 74, 75, 76, 77).
Pomegranates, in particular, have potent antibacterial and antiviral effects that inhibit food-borne bacteria and viruses, including E. coli and salmonella (78).
While these effects may not necessarily have the same effects on infections in the body as they would in the laboratory, they are likely to have some effects as well.
In fact, one review found that flavonoid supplements could cut the number of days people catch colds by a whopping 40% (79).
Add some fruit to a bowl of oatmeal or yogurt for more benefits, or mix frozen fruit into a cold smoothie that will soothe your throat.
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