Viruses<\/a> and other offending invaders attack the immune system<\/a>, targeting and destroying white blood cells. That\u2019s how people get sick<\/a>. <\/p>\n But vitamins and nutrients found in many delicious foods can speed up the healing process, according to Cleveland Clinic nutritionist Kavitha Krishnan<\/a>.<\/p>\n \u201cPoor nutrition before or during the healing process can delay your healing,\u201d she said. \u201cWhile eating well can help the body heal faster and fight infection.\u201d<\/p>\n Here\u2019s some options to add to meals whether you\u2019re suffering from a respiratory illness, gastrointestinal issues or harmful inflammation that leads to chronic disease. <\/p>\n open image in gallery<\/p>\n Eating well can help the body heal faster and fight infection, nutritionists say (Getty Images for St. Regis)<\/p>\n Respiratory illnesses<\/p>\n When it comes to respiratory illnesses like influenza and respiratory syncytial virus, the essential mineral zinc<\/a> has great benefits. Found in oysters, cheddar cheese and pumpkin seeds, it helps to make immune system cells that fight germs behind the common cold, researchers have found. <\/p>\n \u201cZinc has a role in protein and collagen synthesis, as well as tissue growth and healing,\u201d Krishnan noted.<\/p>\n People who were given zinc lozenges reduced the length of their symptoms by up to three days, according to a 2016 study<\/a> in Michigan. <\/p>\n To get a zinc boost from food, turn to shellfish. Raw oysters have the most zinc, with 32 milligrams in three ounces, according to Harvard Medical School<\/a>. The daily recommended amount of zinc is less than half that for both men and women. For men, it\u2019s 11 milligrams and women should get around eight.<\/p>\n But raw oysters may not be the first thing people feel like eating when under the weather. Another option is a bowl of cereal, which has 2.8 milligrams<\/a> per serving and is fairly easy on the stomach. Half a cup of lentils, required to make a hearty and protein-rich lentil soup – enough for four-to-six servings – has 1.3 milligrams of zinc.<\/p>\n Vitamin C-rich foods, like oranges and bell peppers, are a no-brainer due to their track record in helping lessen the severity and duration of a cold<\/a>. <\/p>\n Immune-strengthening benefits also come from the antioxidant-heavy vitamins E and A, researchers say<\/a>. Antioxidants guard against harmful inflammation that leave us susceptible to infections by damaging healthy tissue. <\/p>\n open image in gallery<\/p>\n People with respiratory illnesses can benefit from foods rich in vitamins A and E, such as spinach and cereal (Getty Images\/iStock)<\/p>\n \u201cLow levels of vitamin A result in delayed wound healing,\u201d Krishnan said. <\/p>\n The recommended daily amount of vitamin A is 900 micrograms: a little under what is in a cup of cooked spinach. A cup of cereal has 14 milligrams of the 15 milligrams of vitamin E most adults need daily to see similar benefits.<\/p>\n Vitamin D, which is abundant in salmon, shiitake mushrooms and egg yolks, works to defend immune health. <\/p>\n A three-ounce serving of sockeye has 400 of the 700 international units of vitamin D recommended for adults under 70 years old. It may not shorten the length of a cold alone, but it does help to prevent infections and provides nutrients to improve overall health.<\/p>\n Gastrointestinal issues<\/p>\n For stomach flu, diarrhea and excessive vomiting from a foodborne illness or virus – experts recommend small, bland meals<\/a>. <\/p>\n Toast, plain noodles, crackers, bananas, rice, broth, applesauce and potatoes for one to three days<\/a> are generally recommended.<\/p>\n Low-fiber starches are easily digestible, making them ideal to treat digestive issues. These foods can help to limit bowel movements, according to the Mayo Clinic<\/a>.<\/p>\n But the best thing to do for any illness is to stay hydrated. <\/p>\n That can mean slurping a bowl of chicken soup for dinner<\/a>, but water is best. It helps to regulate body temperature and reduce the risk of dehydration, which can make fevers and other maladies even worse.<\/p>\n open image in gallery<\/p>\n Bell peppers and other antioxidant-rich foods help to fight the harmful inflammation that causes chronic disease (Getty Images\/iStock)<\/p>\n Men should drink 15 cups a day and women should drink 11 cups, taking small sips every few minutes. That will ensure you can rehydrate without feeling more nauseous.<\/p>\n \u201cYour body needs hydration more than any specific food when you\u2019re fighting an illness,\u201d says family medicine specialist Dr. Neha Vyas<\/a>. \u201cStay hydrated with water or electrolyte-rich beverages. You can also drink broths and herbal tea.\u201d<\/p>\n Inflammatory conditions<\/p>\n Foods can help to fight harmful inflammation in the body tied to developing chronic diseases, the leading cause of death in the U.S.<\/p>\n Inflammation – the body\u2019s natural response to injuries and invading bacteria – can hurt you if it goes on for too long, mistakenly attacking organs, tissue and DNA. It\u2019s these attacks that experts say results in cancer, cardiovascular disease, lung disease and dementia.<\/p>\n Adding foods with antioxidants and other nutrients to your diet can help reduce bad inflammation. UChicago Medicine\u2019s Dr. Edwin McDonald recommends<\/a> a Mediterranean or plant-based diet low in red meat and processed foods, and high in antioxidant-rich nuts, olive oil, beans, fruits, vegetables and dark chocolate.<\/p>\n![\"Eating](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/03\/GettyImages-2221014290.jpeg\")
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