A sore, scratchy throat can make eating uncomfortable. But getting nutrients is important when you’re sick to help your body heal So is tuna an optimal food choice when your throat is inflamed?
In this article we’ll look at the evidence on tuna and sore throats and provide tips on the best ways to eat tuna when your throat is aggravated.
Why Eat With a Sore Throat?
It’s natural not to feel like eating when your throat is on fire Swallowing hurts! But not eating can lead to
- Fatigue from lack of energy
- Muscle loss from missing protein
- Slowed healing from nutrient deficiencies
When sick, the key is choosing nutritious foods that are:
- Soft and easy to swallow
- Hydrating
- Gentle on your stomach
Below we’ll see how tuna stacks up.
Is Tuna Easy to Swallow?
Fish like tuna are often recommended for sore throats because:
- Tuna is soft and moist, making it easy to swallow
- It contains no fat or fiber to irritate your throat
- The mild flavor won’t overstimulate your irritated taste buds
- It provides protein without needing much chewing
Thanks to its soft, flaky texture, tuna is easy to eat without much chewing. And it glides down your throat smoothly without irritation.
Canned tuna is ideal when your throat is inflamed, since it’s already broken down and moist. The light flavor and scent are unlikely to bother your throat as well.
So in terms of being gentle and easy to swallow, tuna can be a great sore throat food.
Other Benefits of Tuna for Sore Throats
Beyond being easy to get down, tuna offers other advantages:
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Hydration – Canned tuna contains water that can help with hydration when throat pain limits drinking.
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Protein – Tuna provides 20g protein per 3oz to prevent muscle loss when appetites are low.
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Omega-3s – Tuna contains anti-inflammatory omega-3s EPA and DHA to help reduce throat swelling.
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B Vitamins – Tuna is rich in B vitamins to support a healthy immune response and help you recover.
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Zinc – A 3oz serving contains over 1/3 your daily zinc needs to boost immune function.
So tuna delivers key nutrients to help nourish your body and fight infection when sick.
Tips for Eating Tuna With a Sore Throat
If tuna sounds good but your throat is hurting, here are some tips:
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Choose canned tuna and eat it cold right from the can.
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Drain it well to remove excess oil or water.
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Flake it with a fork to break it into tiny pieces before eating.
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Combine with soft foods like mashed potatoes, applesauce or yogurt.
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Avoid spices beyond a little salt and lemon.
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Take small bites and sip fluids between each one.
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Rinse your mouth after to remove lingering tuna.
Tuna mixed into cooled mashed potatoes or yogurt is an easy way to get it down with minimal chewing.
Other Soothing Foods for Sore Throats
Along with tuna, also try:
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Broths – Provide hydration and minerals from the broth.
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Smoothies – Blend soft fruits and veggies into a drinkable meal.
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Eggs – Scrambled or soft-boiled eggs are easy to swallow.
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Oatmeal – The soft texture won’t irritate your throat.
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Ice cream – Very cold and smooth to numb and soothe.
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Tea – Warm, soothing liquids help treat throat pain.
Focus on incorporating cold, smooth, soft foods and warm liquids throughout the day.
When to See a Doctor
Mild sore throats often resolve on their own within a week with rest and proper diet. But consult your doctor if you experience:
- Fever over 101°F
- Swollen glands
- Pain that gets worse
- White/yellow spots on your throat
- Difficulty breathing
- Blood in mucus
These may indicate a bacterial infection like strep throat that requires medical treatment.Recurring or chronic sore throats should also be evaluated to identify any underlying condition.
The Bottom Line
Thanks to its soft, moist texture and mild flavor, tuna can be a great food for sore throats. It provides protein and nutrients without excessive chewing.
Aim to include tuna along with other cold, smooth foods like yogurt, ice cream, eggs and oatmeal. But see your doctor if your sore throat persists or gets worse. Eating soft, nutritious foods like tuna can help you stay nourished until you recover.
Yellow Bell Peppers
Oftentimes when people are feeling sick, the first thing they reach for is vitamin C. A yellow bell pepper is one of the best foods to get vitamin C. One big bell pepper gives you 568 percent of your daily value of vitamin C.
Since it was first isolated in the 1930s, vitamin C has been thought to treat respiratory infections. Since then, research has shown that consuming vitamin C does not actually prevent colds but it may decrease the duration of cold symptoms.
“Studies show that taking vitamin C supplements regularly at levels well above the daily value may help shorten the duration of a common cold and make symptoms less severe,” says Newgent.
In addition, studies show that getting enough vitamin C is especially important for older people, people who smoke a lot, extreme athletes, and children.
Rich in B vitamins, selenium and antioxidants, mushrooms have long been thought to offer immune-supporting benefits. It is known that mushrooms can fight viruses, and eating them may be linked to making more cells that fight infections, says Newgent.
And the B vitamins in mushrooms (niacin and thiamin) help keep the immune system strong.
Mushrooms exposed to UV-light or sunlight exposure also contain high amounts of vitamin D, a key nutrient for immune support. In fact, mushrooms are the only source of vitamin D in the produce aisle.
“Maitake and shiitake mushrooms, in particular, contain plant nutrients that seem to have immune-supporting ability,” adds Newgent.
Yes, there is science behind the age-old adage that chicken soup helps cure the common cold!
At the most basic level, the warm liquid is hydrating, helps loosen mucus, and eases sore throats. In addition, preliminary research shows the ingredients in chicken soup may have unique medicinal properties.
“A study conducted at the University of Nebraska Medical Center found something more: The broth, vegetables and chicken in a soup tested in a lab all showed anti-inflammatory properties. The researchers studied the movement of neutrophils (white blood cells) and found they were reduced by chicken soup, suggesting the soup might have an anti-inflammatory effect, which may ease symptoms and shorten upper respiratory tract infections,” says Caroline Kaufman, MS, RDN, a New York City-based nutrition expert and health blogger.
The recipe used in the study has celery stems, carrots, onions, sweet potatoes, parsnips, turnips, chicken, parsley, salt, and pepper. It is called “Grandma’s Soup.”
4 Worst Foods to Eat When You Have a Cold
It is important to talk about the worst foods to eat when you have a cold, but it is also important to talk about the best foods. Avoiding certain foods can aid in easing symptoms and supporting recovery during a cold. Here are four main food categories to be conscious of.
How to Kill a Sore Throat Overnight | Dr. Mandell
FAQ
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