Getting sick is no fun, and eating the right foods can help you feel better faster.

When the cold and flu season hits, it’s important to fuel your body with nutritious meals that can boost your immune system, provide hydration, and give you the energy you need to fight off those nasty germs. Read on to discover the top foods you should eat when you’re sick.

1. Chicken Soup

There’s a reason why chicken soup is a classic remedy for illness. It not only provides warmth and comfort but also helps alleviate congestion by clearing nasal passages.

The high protein content also supports cell repair and boosts your immune system. Opt for homemade chicken soup if possible, as store-bought varieties may contain high levels of sodium.

2. Citrus Fruits

When feeling under the weather, reach for citrus fruits like oranges, lemons, and grapefruits. These fruits are packed with Vitamin C, which can help shorten the duration of a cold and reduce the severity of symptoms.

Citrus fruits are also hydrating and can provide a much-needed energy boost.

3. Ginger

Ginger is known for its natural anti-inflammatory and immune-boosting properties. Drinking ginger tea or adding fresh ginger to your meals can help soothe a sore throat, reduce nausea, and relieve congestion.

Ginger also possesses antimicrobial properties, making it an excellent choice for fighting off infections.

4. Garlic

Garlic has long been used as a natural remedy for various illnesses due to its antiviral, antibacterial, and antifungal properties. It contains a compound called allicin, which can stimulate the immune system and help your body fight off infections.

Adding garlic to your soups, stews, or even consuming it raw can provide significant health benefits when you’re sick.

5. Yogurt

Consuming yogurt, particularly those containing probiotics, can be beneficial when you’re feeling ill. Probiotics are live cultures that promote the growth of good bacteria in your gut, which can support a healthy immune system.

Additionally, yogurt is easy to digest and can provide a much-needed source of protein and calcium.

6. Hot Herbal Tea

Sipping on hot herbal tea can help soothe a sore throat, relieve congestion, and provide necessary hydration. Herbal teas like chamomile, peppermint, or green tea are rich in antioxidants and can provide immune-boosting benefits.

Add a teaspoon of honey to your tea for additional throat-soothing properties.

7. Oatmeal

Oatmeal is not only a comforting breakfast option but can also be a great choice when you’re feeling sick. It is easily digestible, provides essential nutrients, and offers a good source of fiber.

You can add sliced fruits or honey to enhance the taste and further boost your intake of vitamins and minerals.

8. Leafy Green Vegetables

Leafy green vegetables like spinach, kale, and broccoli are packed with essential vitamins, minerals, and antioxidants. These nutrients can help strengthen your immune system, reduce inflammation, and promote overall health.

Sauté them lightly or include them in soups or smoothies for an added nutritional punch.

9. Honey

For centuries, honey has been used as a natural remedy for coughs and sore throats due to its antimicrobial and soothing properties. It can help suppress coughs and provide relief from irritated throat tissues.

Add a spoonful of honey to your tea, cereal, or consume it directly for its health benefits.

10. Spicy Foods

If you can handle a little heat, incorporating some spice into your meals can help with congestion relief. Spicy foods can temporarily clear your sinuses and improve breathing.

Add some cayenne pepper, chili flakes, or hot sauce to your soups or stir-fries to help alleviate congestion.