During COVID-19 infection, it is essential to eat foods that support the immune system, help maintain strength, and aid recovery. Key recommendations include:
Nutrients and Foods to Focus On
- Vitamin D : Supports immune health and may protect against severe COVID-19. Sources include cod liver oil, herring, egg yolk, sardines, canned light tuna, wild-caught or farmed salmon, fortified orange juice, and wild mushrooms
- Vitamin A : Has anti-inflammatory properties and may protect lung tissue. Rich sources are beef liver, chicken liver, king mackerel, goat cheese, cooked sweet potato, collard greens, raw carrots, and raw baby spinach
- Zinc : Important for lung health and immune function. Foods rich in zinc include ground beef, dark chocolate (70–85% cacao), canned oysters, cashew nuts, hemp seeds, pumpkin seeds, and raw sprouted lentils
- Omega-3 Fatty Acids : May reduce inflammation and support mood during recovery. Found in chia seeds, dry-roasted soybeans, canned sardines, cod liver oil, king mackerel, flaxseed, walnuts, and salmon
- Vitamin C : Supports immune health and can be found in kiwis, berries, oranges, sweet potatoes, and peppers. These can be eaten fresh or in smoothies and salads
General Dietary Guidelines
- Eat a variety of fresh fruits and vegetables daily (about 2 cups of fruit and 2.5 cups of vegetables)
- Include whole grains such as wholemeal pasta, brown rice, or wholemeal bread
- Consume adequate protein to support healing and maintain muscle mass. Good sources include lean meats (chicken, turkey), fish, eggs, beans, tofu, nuts, and seeds
- Include healthy fats like avocado and olive oil
- Stay well hydrated with water, broths, fresh juices, or electrolyte solutions, especially if you have fever or diarrhea
Helpful Foods and Drinks for Symptoms
- Chicken Soup : May help increase mucus flow and soothe symptoms; also provides fluids and nutrients
- Potatoes and Other Starchy Vegetables : Provide potassium and antioxidants
- Soft Foods : Applesauce, smoothies, and other easily digestible foods can be helpful if you have nausea or an upset stomach
- Greek Yogurt : Offers protein and probiotics that may support immunity
- Warm Tea with Honey : Helps soothe the throat, break down mucus, and honey may improve sleep and has antimicrobial properties
Foods to Avoid
- Avoid low-calorie or "diet" foods during recovery; focus on high-energy and high-protein snacks like cheese and crackers, pate on toast, or scones with cream and jam to maintain strength
In summary, focus on a balanced diet rich in vitamins D, A, C, zinc, omega-3 fatty acids, and protein, along with plenty of fluids and easy-to-digest foods to support recovery during COVID-19 infection
