This article does not recommend any medication from a medical perspective, but only gives some nutrition tips for friends at home! if you feel a sore throat

There are some foods that not only relieve pain but also strengthen the body immune system. ,

You may not want to eat too much if your throat is burning. Still, there are foods that can relieve pain, reduce inflammation, and strengthen the body’s immune system.

Here are eight of the best foods to relieve a sore throat. They are all soothing, easy to swallow and nutritious.

All fruit popsicles

The cooling sensation of delicious popsicles can instantly soothe a sore throat. However, many convenience foods are sweetened with high fructose corn syrup or other added sugars and undesirable additives such as artificial colors and flavors.

Try using antioxidant-rich fruits like blueberries, pomegranate juice, and cherries to make ice cream in BPA-free forms. You can also mix leafy greens or spinach with green fruits like kiwi and add them to smoothies.

In addition to suppressing inflammation, cherry juice can also aid recovery. Cherries are one of the few foods that naturally contain melatonin.

Studies have found that eating cherries not only improves sleep but also provides many health benefits, including reducing:

  • oxidative stress
  • ignited
  • Muscle soreness and loss of strength due to physical activity
  • Blood pressure
  • arthritis

Chamomile lemon tea

Not only does chamomile provide anti-inflammatory agents, but it can also help you fall asleep quickly. Some evidence suggests that people who drink chamomile tea before bed after giving birth sleep better than those who don’t drink chamomile. Sleep gives your body a chance to rest while it fights off bacteria or viruses that are causing you discomfort

Additionally, chamomile can help relieve muscle spasms when you have a cough. So, add a bag of chamomile tea to a cup of hot water and add fresh lemon to boost the vitamin C content and additional antioxidants.


Fresh ginger root is a powerful antioxidant. The health-promoting properties of ginger also include anti-inflammatory and anti-cancer effects.

Peel, grate and add ginger to homemade fruit sodas, chamomile tea, honey, oatmeal, sweet potato puree or smoothies.


If your cough is accompanied by a sore throat, honey may help. This sweet stuff has a cough suppressant effect. In addition, honey has the following properties:

  • Antioxidants
  • Antibacterial agents
  • Anti-inflammatory
  • antiproliferative

Look for organic raw honey or Manuka honey, which comes from New Zealand and has incredibly powerful antibiotic properties. Add honey to chamomile tea or oatmeal, drizzle over mashed sweet potatoes, and blend into a smoothie.

Cinnamon sweet potato puree

Sweet potatoes provide two important immune-supporting nutrients: vitamins A and C. Both vitamins are antioxidants that protect cells from aging and disease.

Sweet potatoes are also rich in anti-inflammatory compounds. Studies have shown that these root vegetables, especially purple vegetables, have anti-inflammatory effects. In addition, once crushed, it has a soothing effect on sore throats.

Cinnamon adds flavor and is also a potent source of antioxidants. Cinnamon protects against viruses, bacteria and fungi and thereby strengthens immunity

Mix cinnamon with maple syrup or honey. Then blend into a puree or mix both with some water-soaked dates, almond flour and maple syrup to create a nutritious “pudding”.

Oatmeal banana puree

Oats are a filling and easily digestible grain. Additionally, the antioxidants and magnesium in oats help suppress inflammation, while zinc supports immunity and healing. Studies have shown that the polyphenols in oats have antioxidant and anti-inflammatory properties.

Like broth, oats form a base that can be mixed with other healthy ingredients like mashed bananas. Bananas are an excellent addition due to their mushy texture and also contain vitamin C and other antioxidants for a nutritional boost.

You can also stir in honey, ginger and cinnamon. Mix the oats with hot water, soak in almond milk overnight and serve frozen.


A smoothie can quickly become a complete meal. If you choose good ingredients, smoothies can provide healthy proteins, good fats and nutrient-dense carbohydrates, as well as vitamins, minerals and antioxidants.

If you have a poor appetite, drinking one or two smoothies a day can help meet all your nutritional needs while relieving a sore throat.

Mix a handful of vegetables with plant-based protein powder, nut butter or avocado, nut milk or water, frozen fruit, fresh ginger root, turmeric and black pepper.

Vegetable broth made from garlic, turmeric and black pepper

A cup of warm broth is soothing, and if you’re also full, the steam can help ease congestion. Additionally, vegetable broth can provide nutrients and antioxidants and act as a carrier for other beneficial ingredients like garlic.

Garlic contains anti-inflammatory sulfur-containing compounds, as well as antibacterial, antiviral and fungal compounds that can boost immunity. Research shows that aged garlic extract can improve immune cell function and relieve cold and flu symptoms.

Make sure to add some turmeric to the broth too. In Asian countries, the spice turmeric has been used for medicinal purposes for centuries. The root’s active ingredient, curcumin, helps reduce levels of inflammation-causing enzymes in the body.

However, curcumin does not work well without the addition of piperine (an ingredient in black pepper), so be sure to add pepper.

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Last Update: 18 April 2024