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Sore throats are a common symptom of respiratory illnesses, pharyngitis, and bronchitis. When the throat is irritated, soft foods and drinks are recommended. Conversely, hard foods and acidic drinks can exacerbate the pain and discomfort.
Hot tea has mild anti-inflammatory effects and can clear post-nasal drip – excess mucus that accumulates and runs down the back of the throat, thus limiting irritation and further damage. Herbal teas are preferable to green tea to avoid the dehydrating effects of caffeine. Peppermint or ginger tea, containing menthol, offers cooling and anti-inflammatory properties for pain relief.
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Soft-boiled, fried, or scrambled eggs are easy to swallow and won't irritate a sore throat. Eggs are not only rich in protein but also contain nutrients like lutein, zeaxanthin, choline, vitamin D, selenium, and vitamin A, which boost the immune system.
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Oatmeal cooked with milk or as a soft porridge is easy to swallow and minimally irritating. Nutritious and rich in protein, oatmeal provides anti-inflammatory vitamins and compounds that support the immune system. Its high vitamin B and mineral content (including manganese, iron, magnesium, and zinc) can strengthen immunity and provide energy for faster recovery.
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Mashed potatoes, potato soup, or other pureed soups are easy to digest and nutrient-rich. These dishes are high in vitamin C, an antioxidant that strengthens immunity and reduces inflammation. The potassium in potatoes aids hydration (they are over 70% water), which helps combat upper respiratory infections.
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Lemon water, packed with the antioxidant vitamin C, has anti-inflammatory properties, helps detoxify, thins mucus, and keeps the throat moist, boosting the immune system. Adding honey to lemon water can further soothe a sore throat and naturally suppress coughs.
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Brothy pork rib porridge with lean protein can promote muscle growth and speed up recovery. The steam from the porridge can clear nasal passages and soothe inflamed throats while providing fluids to thin mucus.
Anh Chi (According to EveryDay Health)
Photo: Bui Thuy, AI, Anh Chi
