When you’re sick with a cold or stomach problems, eating might be the last thing you feel like doing. To recover as fast as possible though, you need to nourish your body. To that end, Greatist has a list of the best and worst you can eat when you’re sick.
The article breaks down the best items by category: cold-like symptoms and stomach problems. You’ve no doubt already know about chicken soup and hot tea. As with its guide to the best drinks for every occasion, Greatist offers the research behind each food. For example:
It’s a myth that vitamin C can cure the common cold, and there isn’t actually much scientific evidence behind the theory that it’ll reduce the length or severity of colds, either . However, while citrus fruits might not be a cure-all, the soft white layer of skin found on oranges, lemons, grapefruits, and limes does contain flavonoids, which can help boost the immune system and are great for speeding recovery .
Staying properly hydrated while sick with a chest cold can keep mucus thin and help lessen congestion. While it’s generally better to eat fruit rather than drink it,popsicles are great as a different way to hydrate and are especially easy on the throat. Bonus points if they’re 100 per cent fruit juice, or made from whole fruit!
Spicy foods can make our noses run and our eyes water, but they’re alsoeffective natural decongestants. Eating chilli peppers, wasabi, or horseradish can help relieve the symptoms of congestion  .
Greatist advises sticking to a regular eating schedule even when you’re sick, because you need those calories to get better. Try eating smaller portions throughout the day if a big meal turns you off.
Check out the full list of nourishing foods at the post below.