The Best and Worst Foods for When You're Sick

Eat This

• Ginseng. In a Canadian study, people who took 400 milligrams of ginseng a day had 25 percent fewer colds than those popping a placebo. Ginseng helps kill invading viruses by increasing the body's production of key immune cells. you can find ginseng supplements at most pharmacies or brew up a cup of ginseng tea.
• Green tea. EGCG, a chemical compound that is potent in green tea, has been shown to stop the adenovirus (one of the bugs responsible for colds) from replicating. Start pumping green tea into your system at the first sign of a cold and you should be able to stave off worse symptoms. The best brand to brew? Go with Tetley; it was the most effective brand in studies.
• Oranges. The zinc and vitamin C in oranges won't prevent the onslaught of a cold, but they might decrease the severity and duration of your symptoms. One orange provides more than 100 percent of your daily recommended intake of vitamin C.
• Olive oil and avocados. Foods rich in healthy fats, such as olive oil and avocados, help reduce inflammation, a catalyst for migraines. One study found that the anti-inflammatory compounds in olive oil suppress the same pain pathway as ibuprofen.

Not That!

• Caffeinated beverages and energy drinks. Excessive caffeine screws with your sleep schedule and suppresses functions of key immune agents. And insufficient sleep opens the door to colds, upper respiratory infections, and other ills. What's more, caffeine can dehydrate you, and hydration is vital during illness: Fluids not only transport nutrients to the illness site but also dispose of toxins.