When you have COVID-19, focusing on nutritious, easy-to-digest foods and staying well-hydrated is key to supporting your immune system and recovery. Here are the main dietary recommendations based on expert sources:
Key Nutrients and Foods to Eat
- Vitamins A, C, and D : These vitamins have immune-supportive and anti-inflammatory properties. Foods rich in vitamin A include beef liver, chicken liver, sweet potatoes, carrots, and spinach. Vitamin C is abundant in fruits like kiwis, berries, oranges, sweet potatoes, and peppers. Vitamin D can be found in salmon, tuna, egg yolks, fortified milk, and orange juice
- Zinc : Important for immune function and lung health, zinc-rich foods include lean meats like chicken and turkey, as well as nuts and legumes
- Omega-3 Fatty Acids : Found in fatty fish such as salmon, sardines, cod, and mackerel, omega-3s may help reduce inflammation associated with COVID-19
- Protein : Essential for healing and maintaining muscle mass. Good sources include lean poultry, fish, eggs, dairy, tofu, legumes, nuts, and seeds. Protein shakes can be helpful if appetite is low
- Whole Grains and Fiber : Wholemeal bread, brown rice, oats, and whole grain pasta provide energy and have anti-inflammatory benefits
- Fresh Fruits and Vegetables : Aim for a variety of fruits and vegetables daily to provide vitamins, minerals, antioxidants, and hydration
Hydration
- Drink plenty of fluids to stay hydrated, especially if you have fever, diarrhea, or sweating. Broths, fresh juices, electrolyte solutions, and coconut water are good choices to replenish fluids and electrolytes
- Sugar-free, fruit-based popsicles can soothe sore throats and help with hydration
Foods to Soothe Symptoms
- Chicken Soup : May help increase mucus flow and support immune function
- Soft, Easy-to-Digest Foods : Applesauce, smoothies, and soft fruits can be easier to consume if you have nausea or an altered sense of taste
- Warm Tea with Honey : Helps soothe the throat and may improve sleep and immune response
General Tips
- Eat small, frequent meals if appetite is reduced.
- Avoid processed or low-energy foods; focus on nutrient-dense options
- If you have specific deficiencies or symptoms, consult a healthcare provider about supplements.
In summary, prioritize a balanced diet rich in vitamins A, C, D, zinc, omega-3s, protein, whole grains, and fresh produce, while maintaining good hydration and choosing soothing, easy-to-eat foods to support your recovery from COVID-19
