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Don't you think that eating the right foods is important, particularly when trying to overcome fatigue brought on by a cold or fever? In times of sickness, the body needs more nutrients to boost immunity, speed up healing, and replenish energy stores. Eating a well-balanced diet high in antioxidants, vitamins, and minerals is essential. For example, vitamin C-rich foods like oranges, strawberries, and bell peppers can strengthen the immune system and shorten the duration of colds.

Foods high in protein, such as eggs, lentils, and lean meats, supply the building blocks needed to maintain muscle strength and heal damaged tissue—two things that are frequently lost during illness. Drinking enough water, herbal teas, and broths can help thin mucus, relieve sore throats, and keep the body hydrated. Incorporating complex carbs from fruits, vegetables, and whole grains will also help sustain energy and mitigate the fatigue that frequently follows fever and colds. Comforting, warm meals such as chicken soup provide a combination of fluids, vitamins, and proteins.

Complex carbohydrates from fruits, vegetables, and whole grains sustain energy and mitigate fatigue.(Image Credit: Canva)

Processed foods and high-sugar foods should be avoided because they might lead to energy crashes and don't provide the nutrients needed for recovery. Ultimately, a conscious approach to diet is essential to treating and recovering from illness because it can greatly reduce fatigue and expedite the healing process. In a conversation with Jagran English, Dr. Ranga Santhosh Kumar, a consultant general physician and diabetologist at Yashoda Hospitals in Hyderabad, talked about the most important foods that help combat fatigue due to fever or the common cold.

Almonds

Almonds, rich in healthy fats and protein, are a good source of energy. These nuts are packed with magnesium, a mineral that plays a role in converting food into energy and helps reduce fatigue. Whether you choose to snack on a handful of almonds or incorporate them into your breakfast or smoothie, they offer a nutritious boost to your day. Additionally, almonds contain vitamin B2 and phosphorus, which facilitate energy release from food.

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Methi Leaves

Methi leaves, also known as fenugreek leaves, are rich in iron, making them beneficial for reducing fatigue. Iron is essential for producing red blood cells, which transport oxygen throughout the body. By incorporating methi leaves into the diet, individuals can boost their iron levels, which can help improve energy levels and reduce fatigue. These leaves are a good source of vitamins and minerals, further contributing to overall health and well-being. Add a dash of lime juice or any other source of natural vitamin C to the dish to ensure the absorption of iron.

Guava

Packed with essential nutrients like vitamin C, potassium, and fiber, guava provides a quick energy boost. Its high vitamin C content aids in enhancing immunity and fighting off infections, while potassium helps regulate fluid balance in the body.

Drinking water, herbal teas, and soups can maintain hydration. (Image Credit: Canva)

Millets

Millets aid in combating fatigue by providing sustained energy release throughout the day, which is attributed to their high content of complex carbohydrates, fiber, and B vitamins.

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Water

Last but not least, water intake is extremely crucial. Water helps to flush out excess toxins, maintain regularity, transport nutrients and oxygen, and, best of all, increase energy and help fight fatigue.

Dr. Ranga said, "Overall, incorporating these foods into your diet can help combat fatigue and support your body's natural ability to heal and recover from illness quickly."