Here in tropical Malaysia, we are blessed with an abundance of fresh fruits and vegetables that are seen as exotic elsewhere, year-round! Additionally, we have the added edge of herbs and spices that can add an extra oomph to your pantry. Of course, eating plenty of fresh fruits and vegetables are integral in a healthy diet but are there any specific ones to take especially when you’re not feeling the best?
Next time you’re at the grocery store or at the pasar pagi (morning wet market), make sure to pick up these foods to stock in your pantry for when you need it most!
Honey
This sticky and sweet substance is more than just a great companion to a stack of pancakes. Its antibacterial effects are also steeped in history with the ancient Egyptians using it in wound dressings. In fact, honey is still used as a wound dressing up until today. Due to its amazing antibacterial effects, honey is excellent, especially if you have a sore throat from a bacterial infection. Honey could also help suppress coughing in children but please do note that it’s unsafe to give honey to children under the age of one.
NOTE: Babies under a year old shouldn’t be given honey because of the Clostridium bacteria which thrives in soil and dust. This bacteria could be present in honey that could cause infant botulism which can result in muscle weakness.
Garlic
Garlic has been used for centuries as a medicinal herb and it shows antibacterial, antiviral and anti-fungal effects. In some studies, it was found that people who ate garlic was sick less often and took around 70 percent fewer sick days compared to those in the group who didn’t. In the group who did get sick, those who ate garlic got better 3.5 days faster on average. If you find garlic a little too strong-smelling, there are supplements on the market that are a little more pleasant to take. For those who prefer to take garlic as a whole food, add it to chicken soup or broth to add more flavour and enhance the soup’s cold-fighting abilities.
NOTE: For those who might be on blood thinning medication, fresh garlic may increase the risk of bleeding. It may also prolong bleeding so it’s best to stop taking garlic at least two weeks before surgery.
Ginger
Ginger is a wonderful warming root that could help with a few afflictions. There’s research that suggests that ginger can help reduce pregnancy and cancer treatment related nausea. It has been shown to show antioxidant and antimicrobial properties along with acting similarly to non-steroidal anti-inflammatory drugs. To make ginger tea, add one to two teaspoons (more if you can take the spiciness) of fresh ginger to a cup of hot water. If you find it a little difficult to drink, add a little bit of honey to sweeten it up.
NOTE: Ginger, like garlic could increase your risk of bleeding and may also increase your insulin levels and/or lower your blood sugar. Do check with your doctor if you are diabetic and on medication whether it’s safe to consume ginger.
Coconut water
The number one thing to do when you’re not feeling well is to stay well-hydrated. This is especially if you’ve been sweating, vomiting or having diarrhoea which can really deplete the amount of water and electrolytes in your body. This is the perfect reason to whip out the hipster thirst quenching drink of choice, coconut water. It is sweet, mildly flavoured and contains glucose and minerals such as sodium and potassium that could help greatly to rehydrate your body.
NOTE: Coconut water in excess could cause bloating so if you’re not used to drinking coconut water, go slow.
BRAT Foods
BRAT stands for Bananas, Rice, Applesauce and Toast. These are gentle on the stomach, rich in starch and contains little fibre. The low amount of fibre could have a binding effect on loose stools and help in cases of diarrhoea. Bananas are also soft and easy to eat while delivering energy that is needed when you’re feeling ill.
In case of allergies, other bland foods to include in the BRAT diet can include plain crackers, oatmeal, watermelon and boiled potatoes.
All in all, although these foods are easy to find and affordable, it’s best to maintain your health in the first place.
NOTE: Food that you should avoid while following this diet includes dairy, greasy food, raw vegetables and acidic fruits.
References: Healthline; Kids Health; Medical News Today; WebMD.
