It’s been more than a year since the deadly coronavirus is infecting people in our country, and even after several efforts to contain the spread of it, the second wave of the virus is currently spreading like wildfire in the nation.

One thing what we all are aware about Covid-19 is that it is Highly Transferable, none of us can completely eliminate the risk of getting Covid-19 also its fatal for those with co morbidities. Nutrition plays a significant role for both, the COVID-19 patients and those who are on the path of recovery. Poor nutrition due to either insufficient dietary intake or insufficient intake of key nutrient or poor overall diet quality can compromise immune function and increase overall risk. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Thus, it becomes essential to consume the right kind of diet for a speedy and complete recovery of the body.

When our body is fighting an infection it needs more energy and more fluids; therefore we need to eat and drink more than we usually would if we were well. Our body also needs more immuno nutrients to support our immune system and help repair our body tissues during recovery. When we are unwell it is difficult to eat and drink for many reasons due to nausea, loss of taste and smell, but If we do not eat and drink enough our body may need to use its natural stores of energy, protein, minerals, and vitamins which may result in weight loss and muscle loss.

Key Points to consider when recovering from Covid

Choose energy dense foods – Since you may have less appetite, choose foods that are high of calories and protein like white rice, suji, desserts made from jaggery and other natural sweeteners, yogurt, paneer/cottage cheese and eggs. Weightloss should not be on the mind during this time

Supplement drinks – They can be useful if you are eating less than usual due to poor appetite, breathing difficulties or fatigue, also if you have lost weight or muscle mass. Include chaas, milk shakes, smoothies and fresh fruit juice and soups Small frequent meals – Choose smaller meals plus snacks Eat slowly, take smaller bites, and breathe deeply while chewing. Eat while sitting up and choose foods that are easier to chew or softer to make it easier to breathe.

Manage Nausea and loss of taste and smell – Regularly clean your teeth/dentures Try sharp, spicy or sugary foods if you experience taste changes as they have a stronger taste. For nausea, bland foods may be better tolerated. For a dry mouth try sucking on sweet fruits, mints or chewing gum as these can stimulate saliva production.

Avoid Packed and processed foods – They are high in salt & sugar and low on nutrients and should be avoided as far as possible. There are a whole lot of foods that will speed up the recovery process. Coronavirus affects your immune system immensely, so it important to trigger the immune response back to form by consuming Immunity boosting foods that are rich in Vitamin A, Vitamin C, Vitamin D, Vitamin E and Zinc.

Covid diet plan Vitamin A rich foods

• Sweet potato

• Spinach

• Carrots

• Cheese

• Red peppers

• Mango

• Eggs

• Black-eyed peas

Covid diet plan Vitamin C rich foods

• Red pepper

• Orange

• Kiwi

• Broccoli

• Strawberries

• Lemons

• Orange

• Cabbage

• Cauliflower

Covid diet plan Vitamin D rich foods

• Tuna fish

• Mushrooms

• Milk (including Vitamin D fortified non-dairy milk options)

• Eggs

• Yogurt

• Orange juice (fortified and 100% juice)

• Salmon

• Cod Liver oil

Covid diet plan Vitamin E rich foods

• Sunflower seeds

• Almonds

• Peanut butter

• Peanuts

• Spinach

• Wheat germ

• Cold pressed Sunflower oil & Safflower oil

• Tomato

Covid diet plan Sources of zinc

• Beans

• Soy Products

• Chicken

• Pumpkin seeds

• Yogurt

• Chickpeas

• Lentils

• Cashews

Certain foods have mood boosting properties which can be included as per choice. These are Banana, Applesauce, unsweetened, Whole wheat toast,Brown rice, Whole fruit popsicles Peppermint, ginger, or herbal tea, Bone broth, Yogurt (Greek is higher in protein), Oatmeal , Honey, Smoothies

Sample diet plan for Covid Recovery

Covid diet plan Covid diet plan Covid diet plan


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


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