Is Tuna Good For A Sore Throat?

A sore throat can be very uncomfortable and make daily activities like eating and talking difficult. While there are many causes of a sore throat like viruses, bacteria allergies, and environmental irritants, the end result is pain and inflammation of the throat that needs relief. When looking for foods to help soothe a sore throat, tuna can be an excellent choice for several reasons.

Why Tuna Is Beneficial For Sore Throats

Tuna contains several nutrients and properties that make it a good food to eat when you have a sore throat:

1. Soft and easy to swallow

Tuna from a can is already flaky and soft, making it easy to swallow without needing to chew much. This prevents further irritation of the sore throat. Tuna salad made with mayonnaise adds moisture and softness too. Foods that can be swallowed easily are best when your throat is tender.

2. High in protein

Tuna is an excellent source of protein, with about 25 grams in a 3 ounce serving. Consuming foods high in protein like tuna can help provide the nutrients needed to fight infection when you have a sore throat.

3. Omega-3 fatty acids

As a fish, tuna contains anti-inflammatory omega-3 fatty acids. The omega-3s in tuna can help reduce throat swelling and inflammation that causes the pain and discomfort.

4. Vitamin C

In addition to protein tuna contains a small amount of immune-boosting vitamin C. Vitamin C supports the immune system to help your body overcome viruses or bacteria faster.

5. Zinc

Tuna provides zinc, which also aids immune function. Zinc deficiency can make you more susceptible to infections that cause sore throats.

6. No dairy

Dairy products like milk can increase mucus production, which you don’t want when you already have a sore throat. Tuna doesn’t contain dairy and won’t cause excess mucus.

How To Eat Tuna When You Have A Sore Throat

There are several easy ways to incorporate tuna into your diet when you have a sore throat:

• Tuna salad – Make tuna salad by mixing canned tuna with mayonnaise and soft vegetables like finely chopped celery. Season with a small amount of salt and pepper if desired. The mayonnaise helps the tuna slide down with minimal chewing.

• Tuna melts – A tuna melt can be soothing to eat when you have a sore throat. Combine canned tuna with a small amount of mayonnaise or yogurt and place between two slices of soft bread. Top with melted cheese and cook in a pan or toaster oven until the cheese melts and the bread is toasted.

• Tuna pasta – Mix canned tuna into pasta dishes like macaroni and cheese or alfredo. The soft pasta and tuna together make an easy meal for a sore throat. Add frozen or canned vegetables like peas for extra nutrition.

• Tuna wraps – Make a tuna wrap by spreading tuna salad onto a soft tortilla or flatbread. Top with lettuce or spinach leaves and sliced tomatoes if desired. The flatbread helps get the tuna down smoothly.

• Tuna tacos – Flaky tuna works well as a taco filling. Make tuna tacos by combining canned tuna with taco seasoning and serving in soft tortillas or taco shells. Add shredded lettuce, diced tomatoes, avocado, and Greek yogurt or sour cream as desired.

• Tuna pouch – Tuna and other fish packaged in pouches are extra soft and moist. Eat the tuna directly from the pouch or use it in place of water-packed canned tuna in any recipe.

• Tuna broth soup – Add canned tuna and soft noodles or rice to broth for a soothing soup. Chicken, vegetable, or miso broth work well. Season the broth with garlic, ginger, or turmeric for extra immune support.

• Chilled tuna salad – For a cold option, make tuna salad ahead of time and chill before eating. The cold temperature can help numb pain from a sore throat.

Other Sore Throat Food Suggestions

In addition to tuna, focus on other foods that are soft, cool, or warm. Here are some examples:

• Eggs – Scrambled, soft boiled, or poached
• Soup – Chicken noodle or vegetable
• Yogurt – Plain or Greek style
• Applesauce – Unsweetened
• Oatmeal – Cooked until soft
• Pasta – Well-cooked macaroni and cheese or pasta in sauce
• Mashed potatoes or sweet potatoes
• Gelatin cups
• Frozen fruit popsicles

Avoid irritating foods like chips, crackers, raw vegetables, spicy foods, citrus fruits, and alcohol when you have a sore throat. Drink plenty of warm teas, water, and other fluids. Chamomile, peppermint, or ginger tea with honey can be very soothing.

While tuna and other soft, cool foods can help provide relief from sore throat pain and irritation, see your doctor if symptoms last more than a few days or are severe. Symptoms like high fever, swollen glands, or pus on the tonsils could indicate a bacterial infection like strep throat that may require medication. Otherwise, be sure to get plenty of rest and nutrition from tuna and other easy-to-swallow foods.