“Let food be thy medicine” – What to eat when you’re ill?

“Let food be thy medicine, and let medicine be thy food.” Hippocrates considered nutrition one of the main tools that people can use to prevent or cure illness.

I have put together a list of the best foods to eat when feeling a little under the weather.

Green Leafy Veggies

Obviously one of my favourites and eaten on a daily basis. Green veggies like spinach and kale are packed full of vitamins and nutrients that your body needs when you’re sick.

Spicy foods

May be a little tricky for some to eat when feeling under the weather however spicy food contains capsaicin which can help with runny noses, clear mucus and blocked sinus.


Has been used in medicines for many years. Helps your body ward off germs and can help ease nausea.

Chicken Soup and Broths

Warming soups and broths are an excellent sources of fluid and electrolytes that the body needs when you are sick. Also they are a good source of vitamins, minerals, calories, and protein. Try to make yourself; if you can muster the energy.


I love warm lemon water mixed with honey. It is a great way to soothe a sore throat. Honey also stimulates and enhance the immune system’s response.

Hot tea

Has antioxidants and anti-inflammatory properties that can help relieve cough and throat pain. It also acts as a decongestant to provide relief for a blocked or stuffy nose.


Rich in antioxidants – it has been used for hundreds of years to help boost the the immune system.


A firm family favourite: rich in nutrients and potassium (one of the key electrolytes your body needs). They will also help getting your energy levels back up.


I try to eat yoghurt or kefir yoghurt everyday. Contains a source of probiotics, which contain “good” bacteria which may help maintain digestive health and boost the immune system.

Berries – Strawberries and Blueberries

Rich in antioxidants that will give you a real boost and are excellent foods to eat when sick because they have strong immune-boosting effects. Try adding a handful, with some nuts to a bowl of oatmeal.

Some Additional Advice

Make sure you staying hydrated, get plenty of rest and get proper nutrition to help you feel better and recover faster when sick.

Food can have many benefits that go far beyond just providing your body with nourishing nutrients. Eating the right foods may help support your immune system, offer relief from some symptoms and help speed up the recovery process.

Keep Well



Lucy Round (Health Transformation Coach) is a qualified nutrition coach, detox & wellness coach and personal trainer and the founder of www.clowcleanse.co.uk and www.facebook.com/CLOWcleanse

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