Nutrition plays a supportive role in recovery from illnesses, including viral infections like COVID-19. While a specific diet is not a cure, it can help the body manage symptoms, regain strength, and support overall well-being.
Prioritizing Hydration
Staying well-hydrated is important when experiencing COVID-19. Symptoms such as fever, vomiting, or diarrhea can cause significant fluid loss, making dehydration a concern. Fluids are essential for regulating body temperature, thinning mucus, nutrient transport, and supporting the immune system.
Hydrating fluids include water, broths, and herbal teas like chamomile or ginger tea. Diluted fruit juices and electrolyte-rich drinks, such as sports drinks or oral rehydration solutions, can help replenish lost electrolytes, especially if you are experiencing vomiting or diarrhea. Limit sugary sodas and excessive caffeine, as they can hinder hydration or worsen symptoms. Drink fluids regularly, even if not feeling thirsty, as thirst can be a delayed indicator of dehydration.
Essential Foods for Recovery
Focusing on nutrient-dense foods provides the body with the necessary fuel to recover from illness. Lean proteins, such as chicken, fish, legumes, and eggs, are important for tissue repair and maintaining muscle mass, which can be broken down during illness. Complex carbohydrates found in whole grains and sweet potatoes offer a steady source of energy for the body’s healing processes. Healthy fats from sources like avocado, nuts, and olive oil can also support the immune system and reduce inflammation.
Specific vitamins and minerals also play a role in immune function and recovery. Vitamin C, abundant in citrus fruits, bell peppers, strawberries, and broccoli, helps produce infection-fighting white blood cells and supports tissue healing. Vitamin D, found in fatty fish like salmon, egg yolks, and fortified foods such as milk and cereals, aids in regulating the immune system. Zinc, present in nuts, seeds, and lean meats, supports immune cell function and can accelerate recovery.
Foods to Limit or Avoid
During recovery from COVID-19, certain foods might worsen symptoms or hinder the healing process. It is advisable to limit or avoid highly processed foods, containing excessive sugar, unhealthy fats, and sodium. They are harder to digest and may contribute to inflammation.
Spicy or greasy foods can exacerbate nausea or stomach upset. Alcohol should also be avoided as it can irritate the stomach lining and contribute to dehydration. A balanced diet of whole foods is more beneficial for recovery.
Dietary Approaches for Common Symptoms
Managing specific COVID-19 symptoms with dietary adjustments can improve comfort and encourage adequate nutrition. For a sore throat or cough, consuming soft, soothing foods is often helpful. Examples include warm soups, broths, smoothies, yogurt, and mashed fruits or vegetables. Warm liquids help thin mucus and clear congestion.
If experiencing nausea or vomiting, bland and easy-to-digest foods are recommended. Options such as toast, crackers, rice, bananas, and applesauce, sometimes referred to as components of the BRAT diet, are gentle on the stomach. Eating small, frequent meals throughout the day helps prevent an overloaded stomach. Ginger tea may settle an upset stomach.
For those with a reduced or lost sense of taste and smell, experimenting with different textures and temperatures makes eating more appealing. Stronger flavors from herbs, spices, or citrus can stimulate appetite. Chilled or room-temperature foods may be preferred if hot foods are unappealing. When fatigue and low appetite are present, focus on small, frequent, nutrient-dense meals and snacks that are easy to consume for consistent energy.