1. Honey
“Whether I am coming down with a cold or just suffering from a strained voice, my go-to for a sore or scratchy throat is honey,” saysDana Angelo White, M.S., RD, a registered dietitian, certified athletic trainer and author ofHealthy One Pan Dinners.Research shows that honey is one natural remedy that can help soothe a sore throat.A 2017 studyexamined the effect of honey in 200 people with a sore throat. One group was given medication with honey, while a second group was given the same medication without honey. The study found that there was faster relief of signs and symptoms of sore throat in the group that included honey. How does Angelo White recommend taking honey? “A few teaspoons ‘straight up’ or melted into hot tea as a soothing remedy,” she says.
The Only Tea I Drink When I Feel a Sore Throat Coming On, According to a Nutritionist
2. Vegetable Broth
Vegetable broth is made from combining a variety of anti-inflammatory vegetables and herbs that could help with a sore throat. Ingredients include vegetables like onion, garlic, celery and carrots, as well as herbs and spices like parsley and thyme. Seattle-based registered dietitian Ginger Hultin, M.S., RD, who’s a spokesperson for the Academy of Nutrition and Dietetics, owner of Champagne Nutrition and author ofAnti-Inflammatory Diet Meal Prep,explains how these veggies can help: “Studies have shownthat onion has specific antimicrobial activity on bacteria likeStaphylococcus aureus,a potential cause of sore throat.Studies on garlichave shown promise for potentially shortening the duration of the common cold because of its unique antimicrobial and antiviral properties.” Plus, it’s important to stay hydrated when you’re under the weather, and sipping on broth or eating broth-based soups can help you get your fill of fluids. Be sure to sip it when it’s warm, not super hot, because that could make a sore throat worse. Try this recipe forSuper-Simple Vegetable Broth.
3. Scrambled Eggs
Nurturing a sore throat requires selecting foods that don’t irritate it. In addition, when you are sick, including nutritious foods in your diet is important. Scrambled eggs are easy on the throat—they’re soft, not crunchy or scratchy—and are loaded with many nutrients. Eggs deliver protein and vitamin D, two key nutrients for immune support. They also give you numerous B vitamins as well as iodine, selenium and choline. Make sure to eat the entire egg, including the yolk, to get the full array of nutrients. Try thesehealthy scrambled egg recipes.
4. Chicken Soup
5. Turmeric
6. Chamomile Tea
Chamomile contains many natural plant compounds, specifically terpenoids and flavonoids that contribute to its medicinal properties. Chamomile has been found to haveanti-spasmodic propertieswhich may be effective to help reduce coughing that can lead to a sore throat. Enjoy a warm cup of chamomile tea; the warm liquid itself also helps soothe your throat. For something cool and refreshing, try thisChamomile Health Tonic.
7. Ginger
Ginger is known botanically asZingiberaceaeand is part of a family that has thousands of species of flowering plants. It’s been used for centuries and loved for its bioactive compounds that are known to have medicinal benefits. “Ginger is a powerful antioxidant with a number ofantimicrobial properties,” explainsMaya FellerM.S., RD, CDN, a nationally recognized nutrition expert and author ofThe Southern Comfort Food Diabetes Cookbook.Feller explains that sore throats can be a manifestation of systemic inflammation secondary to the common cold, seasonal flu or an infection. Gingerol, an active phytochemical component in ginger, works to quellacute inflammationand thus may help soothe a sore throat.
The potent spice can be enjoyed in many forms including powdered, dried, crystallized and fresh in its whole root form. Enjoy ginger in tea, sprinkle it over carrots, sweet potatoes or fruit salad, or add it to muffin or cookie batters.
8. Cinnamon
This warming spice contains antimicrobial properties, especiallyantibacterial propertiesthat may help combat sore throats. Enjoy cinnamon in a mulled apple cider, sprinkled on oatmeal or other breakfast favorites like pancakes and French toast, or added to cookie, muffin or cake batters.
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