Fruits, veggies, whole grains, and dairy products are all acceptable foods to consume while sick with COVID-19. These foods include antioxidants, fibre, protein, minerals, and vitamins, which help the immune system operate while you’re unwell. Fruits and vegetables are high in vitamin C, whereas dairy products include vitamin D and zinc.
A balanced, nutrient-dense diet is widely recognised as essential for sustaining a strong immune system. 3 There is minimal evidence on how certain foods affect how your immune system helps you recover from a COVID infection, but some alternatives may still be beneficial.
1. Fruits and vegetables Consuming enough of fruits and vegetables helps boost overall and immunological health. Fruits and vegetables rich in immune-boosting vitamin C include:
- Citrus fruit
- Green, leafy veggies.
- Potatoes
- Tomatoes
If you have a scratchy or painful throat, try blending fresh fruits and vegetables into a smoothie. Another warm alternative to enhance your intake of veggies is a vegetable-based soup.
2. Whole Grains
Whole grains include prebiotic fibre, which acts as “food” for beneficial bacteria in the digestive tract. A healthy microbiome has been linked to improved immune system function. Beneficial bacteria prevent dangerous bacteria from developing and decrease inflammation in the gastrointestinal system.
If you have Covid, try muesli or barley as whole grains. Both include beta-glucan, a fibre with anti-inflammatory effects. They have a smooth texture, so they will not irritate a scratchy throat.
Other nutritious, high-fiber grains include:
Brown rice
Quinoa
Whole wheat pasta and bread
3. Proteins
Among the three macronutrients—protein, fat, and carbohydrates—protein is recognised for its ability to promote muscle growth and tissue repair. All of your cells, including immune cells, are made of protein. Protein deficiencies may weaken your immune system and increase your risk of infection, according to some research. 8.
Protein may be found in many plant-based choices, such as tofu, lentils, and beans. These choices also contain fibre, which promotes digestive health and keeps you feeling full for extended periods of time. 9. If you experience any digestive problems as a result of COVID, you might want to stay away from high-fiber meals that might exacerbate bloating and diarrhoea.
Micronutrients like zinc are found in a variety of animal protein sources, including chicken, beef, and pig. Zinc helps strengthen the immune system.
4. Dairy
Dairy products don’t have to be avoided while you’re ill. Nutrients including zinc, vitamin D, and protein are abundant in dairy products.
Probiotics, which are beneficial to the immune system, are found in yoghurt. Twelve Smoothies, shakes, and other dishes made with yoghurt usually have a moderate flavour and a chilled texture. When you’re sick, you’ll probably be able to handle them well. If you don’t like yoghurt, you can also continue using milk.
5. Beverages
If you experience COVID symptoms like vomiting and diarrhoea, it’s simple to get dehydrated. If you are experiencing fluid loss, keep water close at hand and take frequent sips.
Other strategies for staying hydrated include:
- Coffee
- Warm tea, such as chamomile tea
- Fruit drinks without sugar
If you decide to consume caffeinated beverages, remember to restrict your intake. Dehydration can also result from excessive coffee consumption.
Foods to Eat When Feeling Nauseous
If you have nausea as a symptom of COVID, you might not feel like eating. When you feel like it, try these foods:
- Baked fish or chicken
- Clear soups
- Crackers
- Toast or English muffins
- Rice or gelatin noodles
- Pops.
- The potato
Foods to Eat If You Can’t Taste or Smell
Taste and smell loss are symptoms of some COVID infections. 17 Eating well or at all may be hampered by this disruption of your senses.
If you struggle with taste or scent, take into account the following advice:
- If at all feasible, garnish vegetable dishes with modest quantities of cheese, almonds, or olive oil.
- Instead of consuming combination dishes, such as casseroles, which let distinct flavours shine through, think about eating separate ingredients.
- Prepare cuisine with a range of hues and textures.
- Use spicy spices or strong-smelling plants to add flavour.
Foods Not to Eat
If you have COVID-19, you should avoid the following foods:
- Fast food
- Fried food
- Sweets with Soda
High-sugar and processed meals can increase inflammation, which weakens your body’s defences against illness. As your body heals from COVID, you should also monitor how much alcohol you consume. Even before an illness, excessive alcohol use might impair immunity.
Is Diet a Factor in COVID Risk Reduction?
There is no proof that consuming particular meals would shorten the duration of COVID symptoms. Certain meals can help your body develop a more effective defence against the virus, especially because of the nutrients they contain.
The majority of studies on immunity and food have focused on eating patterns formed before to illness. If you do contract COVID, it’s crucial to include foods high in nutrients in your diet to reduce the length or intensity of your illness. 22
Other Things to Think About
The majority of the nutrients required to support your immune system may be obtained via diet. 23 Supplements containing some of the aforementioned nutrients can also help prevent illnesses. It has been demonstrated that vitamin D supplementation protects against acute respiratory tract infections, particularly in those who are deficient.
Remember that supplements are subject to very little regulation by the Food and Drug Administration (FDA). Depending on factors including the type and dosage, the effects differ from person to person. Consult a chemist or healthcare professional before beginning any supplement regimen, particularly if you are ill.
The information in this report is current as of publishing. However, as the situation with COVID-19 evolves, some facts may have altered after publication. While Health strives to keep our articles as current as possible, we also encourage readers to stay updated on news and recommendations for their own areas by consulting the CDC, WHO, and their local public health agency as resources.