If you've tested positive for COVID-19, you're probably feeling pretty lousy. You may have a fever, cough, shortness of breath, and fatigue. You may also have lost your sense of taste and smell. One of the best ways to help your body fight off the virus is to eat a healthy diet.
Eating a healthy diet when you have COVID-19 can help you in a number of ways. First, it can help to boost your immune system, which is your body's natural defense against infection. Second, it can help to reduce inflammation, which is a common symptom of COVID-19. Third, it can help to provide your body with the nutrients it needs to heal from the virus.
So, what should you eat when you have COVID-19? Here are some tips:
what to eat when you have covid
To help your body fight off the virus, eat a healthy diet rich in vitamins, minerals, and antioxidants.
- Fresh fruits
- Vegetables
- Lean protein
- Whole grains
- Healthy fats
- Plenty of fluids
- Vitamin C
- Vitamin D
- Zinc
- Quercetin
Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol.
Fresh fruits
Fresh fruits are packed with vitamins, minerals, and antioxidants, which can help to boost your immune system and fight off infection. Some specific fruits that are particularly beneficial for people with COVID-19 include:
- Citrus fruits: Oranges, grapefruits, and lemons are all good sources of vitamin C, which is an important nutrient for immune function. Vitamin C also helps to reduce inflammation and protect against cell damage.
- Berries: Berries are a good source of antioxidants, which can help to protect your cells from damage. They are also a good source of vitamin C and fiber.
- Bananas: Bananas are a good source of potassium, which can help to regulate blood pressure and muscle function. They are also a good source of vitamin B6, which is important for immune function.
- Apples: Apples are a good source of fiber, which can help to keep you feeling full and satisfied. They are also a good source of vitamin C and quercetin, an antioxidant that has been shown to have antiviral properties.
When choosing fruits, opt for fresh, whole fruits over processed fruits or juices. Processed fruits and juices often contain added sugar, which can weaken your immune system and make it harder to fight off infection.
In addition to the fruits listed above, other good choices include pineapple, mango, papaya, and kiwi. These fruits are all good sources of vitamins, minerals, and antioxidants that can help to boost your immune system and fight off infection.
Vegetables
Vegetables are another important part of a healthy diet when you have COVID-19. Vegetables are packed with vitamins, minerals, and antioxidants, which can help to boost your immune system and fight off infection. Some specific vegetables that are particularly beneficial for people with COVID-19 include:
- Leafy greens: Leafy greens, such as spinach, kale, and collard greens, are a good source of vitamins A, C, and K. They are also a good source of folate, which is important for immune function.
- Cruciferous vegetables: Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, are a good source of vitamins C and K. They also contain compounds that have been shown to have antiviral and anti-inflammatory properties.
- Root vegetables: Root vegetables, such as carrots, beets, and sweet potatoes, are a good source of vitamins A, C, and K. They are also a good source of fiber, which can help to keep you feeling full and satisfied.
- Garlic and onions: Garlic and onions are both good sources of allicin, a compound that has been shown to have antiviral and antibacterial properties.
When choosing vegetables, opt for fresh, whole vegetables over processed vegetables or juices. Processed vegetables and juices often contain added salt, sugar, or fat, which can weaken your immune system and make it harder to fight off infection.
In addition to the vegetables listed above, other good choices include tomatoes, peppers, mushrooms, and avocado. These vegetables are all good sources of vitamins, minerals, and antioxidants that can help to boost your immune system and fight off infection.
Lean protein
Lean protein is an important part of a healthy diet when you have COVID-19. Protein helps to repair and rebuild tissues, and it also helps to produce antibodies, which are essential for fighting infection. Some good sources of lean protein include:
- Poultry: Chicken and turkey are both good sources of lean protein. They are also a good source of vitamins and minerals, such as vitamin B6 and niacin.
- Fish: Fish is a good source of lean protein and omega-3 fatty acids. Omega-3 fatty acids have been shown to have anti-inflammatory and antiviral properties.
- Beans and lentils: Beans and lentils are a good source of plant-based protein. They are also a good source of fiber, which can help to keep you feeling full and satisfied.
- Tofu and tempeh: Tofu and tempeh are both good sources of plant-based protein. They are also a good source of iron, calcium, and magnesium.
When choosing lean protein, opt for grilled, baked, or roasted meats and fish. Avoid fried or processed meats, as these can be high in unhealthy fats and sodium.
In addition to the protein sources listed above, other good choices include eggs, nuts, and seeds. These foods are all good sources of protein, vitamins, minerals, and healthy fats.
Whole grains
Whole grains are a good source of fiber, which can help to keep you feeling full and satisfied. They are also a good source of vitamins, minerals, and antioxidants. Some good sources of whole grains include:
- Brown rice: Brown rice is a good source of fiber, vitamins, and minerals. It is also a good source of antioxidants, which can help to protect your cells from damage.
- Quinoa: Quinoa is a good source of protein, fiber, and vitamins and minerals. It is also a good source of antioxidants.
- Oats: Oats are a good source of fiber, protein, and vitamins and minerals. They are also a good source of beta-glucan, a type of fiber that has been shown to have antiviral and anti-inflammatory properties.
- Whole wheat bread and pasta: Whole wheat bread and pasta are good sources of fiber, vitamins, and minerals. They are also a good source of antioxidants.
When choosing whole grains, opt for products that are made with 100% whole grains. Avoid products that are made with refined grains, as these have been stripped of their nutrients.
In addition to the whole grains listed above, other good choices include barley, buckwheat, and millet. These grains are all good sources of fiber, vitamins, minerals, and antioxidants.
Healthy fats
Healthy fats are an important part of a healthy diet when you have COVID-19. Healthy fats help to boost your immune system and protect your cells from damage. Some good sources of healthy fats include:
- Olive oil: Olive oil is a good source of monounsaturated fats, which are beneficial for heart health. Olive oil also contains antioxidants, which can help to protect your cells from damage.
- Avocado oil: Avocado oil is a good source of monounsaturated fats and vitamin E. Vitamin E is an antioxidant that can help to protect your cells from damage.
- Nuts and seeds: Nuts and seeds are a good source of monounsaturated and polyunsaturated fats. They are also a good source of protein, fiber, and vitamins and minerals.
- Fatty fish: Fatty fish, such as salmon, tuna, and mackerel, are a good source of omega-3 fatty acids. Omega-3 fatty acids have been shown to have anti-inflammatory and antiviral properties.
When choosing healthy fats, opt for unprocessed fats, such as those found in olive oil, avocado oil, and nuts and seeds. Avoid processed fats, such as those found in margarine, shortening, and processed foods.
Plenty of fluids
Staying hydrated is important for overall health, but it is especially important when you are sick. Fluids help to flush out toxins from your body and keep your immune system functioning properly. When you have COVID-19, you may experience dehydration due to fever, diarrhea, and vomiting. It is important to drink plenty of fluids to replace the fluids that you are losing.
The best way to stay hydrated is to drink water. Water is calorie-free and does not contain any added sugar. You can also drink other fluids, such as herbal tea, sports drinks, and fruit juice. However, it is important to limit your intake of sugary drinks, as these can contribute to dehydration.
If you are having trouble drinking enough fluids, you can try the following tips:
- Carry a water bottle with you throughout the day and sip on it regularly.
- Add flavor to your water by adding slices of fruit or cucumber.
- Drink a glass of water before and after each meal.
- Choose soups and broths as part of your meals.
If you are experiencing severe dehydration, you may need to be hospitalized for intravenous fluids.
In addition to drinking plenty of fluids, it is also important to eat foods that are high in water content. Some good choices include fruits, vegetables, and soups. These foods will help to keep you hydrated and provide you with essential nutrients.
Vitamin C
Vitamin C is an important nutrient that helps to boost your immune system and protect your cells from damage. Vitamin C is also a powerful antioxidant, which means that it can help to neutralize free radicals, which are unstable molecules that can damage cells.
- Citrus fruits: Citrus fruits, such as oranges, grapefruits, and lemons, are a good source of vitamin C. One medium orange provides 70% of the daily recommended value (DV) for vitamin C.
- Strawberries: Strawberries are a good source of vitamin C. One cup of strawberries provides 150% of the DV for vitamin C.
- Bell peppers: Bell peppers, especially red bell peppers, are a good source of vitamin C. One medium red bell pepper provides 150% of the DV for vitamin C.
- Broccoli: Broccoli is a good source of vitamin C. One cup of cooked broccoli provides 90% of the DV for vitamin C.
In addition to the foods listed above, other good sources of vitamin C include kiwi fruit, pineapple, and tomatoes. You can also take vitamin C supplements, but it is important to talk to your doctor before taking any supplements.
Vitamin D
Vitamin D is a nutrient that is important for bone health and immune function. Vitamin D also helps to regulate the body's inflammatory response. Some studies have shown that people with low levels of vitamin D are more likely to experience severe COVID-19 infection.
The best way to get vitamin D is through sunlight exposure. However, it is important to avoid getting too much sun exposure, as this can increase your risk of skin cancer. You can also get vitamin D from foods, such as:
- Fatty fish: Fatty fish, such as salmon, tuna, and mackerel, are a good source of vitamin D. One serving of cooked salmon provides 100% of the DV for vitamin D.
- Eggs: Eggs are a good source of vitamin D. One large egg provides 44% of the DV for vitamin D.
- Dairy products: Dairy products, such as milk, yogurt, and cheese, are a good source of vitamin D. One cup of milk provides 30% of the DV for vitamin D.
- Mushrooms: Mushrooms are a good source of vitamin D. One cup of cooked mushrooms provides 20% of the DV for vitamin D.
If you are unable to get enough vitamin D from food and sunlight, you may need to take a vitamin D supplement. However, it is important to talk to your doctor before taking any supplements.
In addition to the foods listed above, other good sources of vitamin D include fortified cereals, orange juice, and soy milk. You can also get vitamin D from cod liver oil supplements.
Zinc
Zinc is a mineral that is important for immune function. Zinc helps to regulate the body's inflammatory response and it also helps to produce antibodies, which are essential for fighting infection. Some studies have shown that people with low levels of zinc are more likely to experience severe COVID-19 infection.
The best way to get zinc is through food. Good sources of zinc include:
- Oysters: Oysters are a good source of zinc. One serving of cooked oysters provides 534% of the DV for zinc.
- Beef: Beef is a good source of zinc. One serving of cooked beef provides 42% of the DV for zinc.
- Lamb: Lamb is a good source of zinc. One serving of cooked lamb provides 32% of the DV for zinc.
- Pork: Pork is a good source of zinc. One serving of cooked pork provides 28% of the DV for zinc.
Other good sources of zinc include beans, nuts, seeds, and dairy products. You can also take zinc supplements, but it is important to talk to your doctor before taking any supplements.
In addition to the foods listed above, other good sources of zinc include poultry, seafood, and fortified cereals. You can also get zinc from zinc supplements, but it is important to talk to your doctor before taking any supplements, as too much zinc can be harmful.
Quercetin
Quercetin is a flavonoid, which is a type of antioxidant. Quercetin has been shown to have antiviral and anti-inflammatory properties. Some studies have shown that quercetin may help to reduce the severity of COVID-19 infection.
Quercetin is found in a variety of foods, including:
- Apples: Apples are a good source of quercetin. One medium apple provides 10 mg of quercetin.
- Berries: Berries, such as blueberries, strawberries, and raspberries, are a good source of quercetin. One cup of blueberries provides 15 mg of quercetin.
- Citrus fruits: Citrus fruits, such as oranges, grapefruits, and lemons, are a good source of quercetin. One medium orange provides 10 mg of quercetin.
- Green tea: Green tea is a good source of quercetin. One cup of green tea provides 12 mg of quercetin.
Quercetin is also available in supplement form. However, it is important to talk to your doctor before taking any supplements.
In addition to the foods listed above, other good sources of quercetin include onions, broccoli, and kale. You can also get quercetin from red wine and dark chocolate.
FAQ
Here are some frequently asked questions about what to eat when you have COVID-19:
Question 1: What are some good foods to eat when I have COVID-19?
Answer 1: Some good foods to eat when you have COVID-19 include fresh fruits, vegetables, lean protein, whole grains, and healthy fats. These foods are packed with nutrients that can help to boost your immune system and fight off infection.
Question 2: What are some foods to avoid when I have COVID-19?
Answer 2: Some foods to avoid when you have COVID-19 include processed foods, sugary drinks, and excessive amounts of caffeine and alcohol. These foods can weaken your immune system and make it harder to fight off infection.
Question 3: How much water should I drink when I have COVID-19?
Answer 3: It is important to drink plenty of fluids when you have COVID-19, especially water. Fluids help to flush out toxins from your body and keep your immune system functioning properly. Aim to drink at least eight glasses of water per day.
Question 4: Can I take supplements to help me fight off COVID-19?
Answer 4: Some supplements may help to boost your immune system and fight off infection. However, it is important to talk to your doctor before taking any supplements, as some supplements can interact with medications or have other side effects.
Question 5: What are some tips for eating healthy when I have COVID-19?
Answer 5: Some tips for eating healthy when you have COVID-19 include:
- Choose nutrient-rich foods that are easy to digest.
- Eat small meals throughout the day.
- Drink plenty of fluids.
- Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol.
Question 6: When should I see a doctor about my COVID-19 symptoms?
Answer 6: You should see a doctor if your COVID-19 symptoms are severe or if they do not improve after a few days. You should also see a doctor if you have any underlying health conditions that could make you more vulnerable to severe COVID-19 infection.
Closing Paragraph for FAQ
Eating a healthy diet is an important part of recovering from COVID-19. By eating nutritious foods, you can help to boost your immune system and fight off infection. If you have any questions about what to eat when you have COVID-19, talk to your doctor or a registered dietitian.
In addition to eating a healthy diet, there are a few other things you can do to help yourself recover from COVID-19. These include getting plenty of rest, staying hydrated, and taking over-the-counter medications to relieve symptoms.
Tips
Here are a few tips for eating healthy when you have COVID-19:
Tip 1: Choose nutrient-rich foods that are easy to digest.
When you are sick, your body needs nutrients to heal and fight off infection. Choose foods that are packed with vitamins, minerals, and antioxidants. Some good choices include fruits, vegetables, lean protein, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol, as these can weaken your immune system and make it harder to fight off infection.
Tip 2: Eat small meals throughout the day.
Eating small meals throughout the day can help to keep your blood sugar levels stable and give your body a steady supply of nutrients. This can help to reduce fatigue and improve your overall energy levels. It is also important to stay hydrated by drinking plenty of fluids, especially water. Fluids help to flush out toxins from your body and keep your immune system functioning properly.
Tip 3: Make sure to get enough protein.
Protein is essential for building and repairing tissues. When you are sick, your body needs more protein to help fight off infection and recover. Good sources of protein include lean meat, poultry, fish, beans, lentils, and tofu. Aim to get at least 0.8 grams of protein per kilogram of body weight per day.
Tip 4: Get plenty of rest.
Getting plenty of rest is important for overall health, but it is especially important when you are sick. Rest helps your body to heal and repair itself. Aim for 7-8 hours of sleep per night.
Closing Paragraph for Tips
By following these tips, you can help to support your body's natural healing process and recover from COVID-19 more quickly.
Eating a healthy diet and getting plenty of rest are two of the most important things you can do to recover from COVID-19. By following these tips, you can help to boost your immune system, fight off infection, and get back to feeling your best.
Conclusion
Eating a healthy diet is an important part of recovering from COVID-19. By eating nutritious foods, you can help to boost your immune system and fight off infection. Some of the key nutrients that you should focus on include vitamin C, vitamin D, zinc, and quercetin. You can get these nutrients from a variety of foods, including fruits, vegetables, lean protein, whole grains, and healthy fats.
It is also important to stay hydrated by drinking plenty of fluids, especially water. Fluids help to flush out toxins from your body and keep your immune system functioning properly. Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol, as these can weaken your immune system and make it harder to fight off infection.
In addition to eating a healthy diet, there are a few other things you can do to help yourself recover from COVID-19. These include getting plenty of rest, taking over-the-counter medications to relieve symptoms, and following your doctor's instructions.
Closing Message
Remember, everyone's body is different and what works for one person may not work for another. If you have any questions about what to eat when you have COVID-19, talk to your doctor or a registered dietitian. They can help you create a personalized plan that meets your individual needs.