Worried about the changing weather? Here are the details of what to eat when you have a cough and cold (Indian Diet plan for sickness). The changing weather brings with it several diseases that rear their ugly heads. The most common illnesses among these are cold and cough. Since it is a contagious disease, it easily spreads from one person to another. This bothersome condition can be dealt with by eating and avoiding certain foods. There are some popular types of foods that we normally consume but should avoid during cold and cough.
What to Eat when You have a Cough And Cold:
There are some foods that have the ability to enhance the defense system of your body against foreign invaders. Hence you can consume the below-mentioned foods that can fortify your immune system-
These strong smelling cloves contain a compound known as allicin that produces antioxidants when decomposed. A spoonful of garlic in raw or chopped form can provide expectorant and decongestant effects. Read – 10 Superfoods to increase your immunity in winters.
This ingredient is one of the greatest gifts of nature which is known for its anti-microbial properties that can help in relieving cough.
This wonderful herb which is of great religious significance is used to clean phlegm and treat sore throat and cold.
This flavorful spice has anti-bacterial properties that are beneficial in the treatment of throat irritation, colds, and cough.
Citrus fruits such as lemon, kiwis, pineapple, oranges can improve our body’s defense mechanism thereby fighting bacteria and viruses. They help in reducing phlegm and congestion.
What to Avoid When you have a Cough and Cold?
Now that we have already seen a food list for what to eat when you have a cough and cold, Let us also have a look at the food items that we need to avoid during cough and cold.
Cold and cough result in an increase in the mucus production so it is best to stay away from ingesting dairy foods that can further increase the production of mucus.
Fried and processed foods:
As we know very well that fried and processed foods are full of fat. Hence it should be avoided as it leads to inflammation and affects the strength of the immune system.
Juices have a lot of sugar content which can decrease the capacity of the white blood cells to fight off illness. Moreover, the acid contained in them can cause irritation in the throat.
Caffeine can cause dehydration and dry out the cough that can lead to breathing issues so this beverage is a big no in such a condition. Herbal tea or desi kaadha is more suitable for instant relief to your sore throat.
Fast foods contain ingredients that do not have any nutritional value and are genetically modified. They tend to make your digestion sluggish and do not boost your immune system.
It is commonly believed among people that alcohol can give warmth to your body during cough and cold but it is not so in fact it deteriorates and dehydrates your body. Hence alcohol is best avoided.
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Indian Diet plan for sickness, cough and cold:
Here is a sample diet plan for what to eat when you have a cough and cold (Indian Diet plan for sickness).
1 cup hot tulsi, mint and ginger drink/ tulsi lemon tea/ kaadha
1 bowl vegetable Dalia porridge or besan chilla + 1 orange
1 cup yogurt sprinkled with 1 tbsp pumpkin seeds
2 phulkas/ 1 bowl rice +
1 cup capsicum curry / garlic spinach sabzi with +
A bowl of beetroot and carrot salad
1 glass ragi pej / sattu in warm water
1 bowl vegetable soup/ chicken soup+
A bowl of moong dal khichdi + Kadhi
1 cup warm turmeric milk with 1 tsp honey
Home Remedies for Cold and Cough:
The best option to treat cold and cough symptoms are not always antibiotics as it can only suppress it. It always tends to come back sooner or later and in a bigger form in addition to the side- effects. Hence it is better to rely on some very effective home remedies that have the power to overcome this condition. Let us take a look at some of these simple and powerful home remedies.
Tulsi, mint and ginger tea:
This herbal tea is just the perfect drink that can help release cold and cough. It can be prepared by combining a few tulsi leaves, ginger and mint and blending to a paste. This paste can then be boiled in water and strained. You can also add honey, lemon, and black pepper to make a Kaadha out of it.
Cumin, Cinnamon, j=Jaggery, Turmeric, and Peppercorns drink:
This drink is prepared by boiling some peppercorns, jaggery and cumin seeds in water till it concentrated. Drinking this mixture after cooling it down can expel the phlegm that is stored in the respiratory ducts.
Flaxseeds can reduce the symptoms of cold and cough. It can be put in water and boiled till the solution thickens. Then a few drops of lemon juice and honey can be added to this solution which makes a wonderful remedy to treat cold and cough. Read – Benefits of flaxseeds.
Apple Cider Vinegar:
A tablespoon of apple cider vinegar can be mixed with some crushed ginger in warm water to treat dry cough. This powerful drink can kill the pathogens that cause cold and cough. Read – Apple cider vinegar benefits for hair and scalp.
This is an ideal remedy that can kill the virus in the body that causes colds. Half a teaspoon of baking soda can be mixed in cold water and can be taken at regular intervals when suffering from cold. Read – Benefits of Baking soda
Chamomile tea has anti-inflammatory and anti-bacterial properties that can clear the air passageways and lungs in the body. This tea can be had till the cold is gone.
Turmeric is known for it’s anti-viral and anti-bacterial properties which helps in reducing the symptoms and gives relief from cold and cough. Read – Benefits of Haldi.
Cod Liver Oil:
This oil contains omega-3 fatty acids and it’s anti-inflammatory properties help in easing the cold symptoms by opening the respiratory tract passages.
Consumption of the right foods can certainly help you recover from this contagious condition as you feed your body with all the necessary nutrients required for it’s optimal performance. In addition to a proper diet and hydration, other ways like gargling with warm salt water and hand washing are absolutely important to soothe cough and cold. Most of these mild symptoms tend to improve within a few days. But if you suffer from recurring cold and cough then it is necessary to take the advice of your healthcare professional in order to rule out any medical cause if any and obtain a proper diagnosis. I hope our article has helped you with a better understanding of what to eat when you have a cough and cold (Indian Diet plan for sickness).
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